Ulysses Green lost 60 pounds between August 2012 and last August.
Green, a member of the AtlantiCare LifeCenter in Egg Harbor Township, stops by at least four times per week. Green walks when he is not at the gym, but on a recent Thursday, he worked with fitness specialist George Dudo on some easy-to-do home exercises which involved minimal equipment.
"The kettlebell swing is a total body workout. I could feel it from my calf to my shoulder," said Green, 43, of Mays Landing.
Green also did tricep kickbacks and bicep curls with dumbbells. Green said he felt the tricep kickbacks in his arm muscles and felt it in his shoulder when he did it for a while. The bicep curls made him feel strong, and he felt he was making progress.
For people who started a new gym membership, but have difficulty making it there everyday, there are some easy-to-do home exercises that can complement fitness center workouts.
Joe Giordano, an Egg Harbor Township resident, is the personal training director at Tilton Fitness & Wellness in Galloway Township. Giordano has 5 1/2 years of training experience.
"At-home exercises work best when they supplement a regular fitness regimen designed by a fitness professional," said Giordano, 27, who creates customized plans for Tilton customers.
Tara Maglio, 24, of Margate, is a certified personal trainer and fitness coach, who works at "M" Fit gym at the Bridge Wellness Services in Seaville. A person can receive a full-body workout at home without the use of weights or dumbbells by using the movement of their own body weight, Maglio said.
Here are easy exercises that can be done at home from each of the three trainers:
Dudo said his exercises can be done with a minimal investment of $50 for kettlebells and dumbbells. Dudo's workout is set up to not overstress any muscle group. All of these exercises should be done with good posture - head up, chest up and shoulders back. It will take roughly 7 minutes to do one round of all 10 exercises. Dudo suggests three rounds of the exercises in one session.
1. Kettlebell swing - Pull kettlebell up off floor, slightly forward, just above height of ankles. Immediately dip down slightly and swing kettlebell back under hips. Swing kettlebell up by raising upper body upright and extending legs. Continue to swing kettlebell back down between legs and up higher on each swing until either chest height or height above head can be maintained. One swing of the kettlebell should take one second, two seconds maximum. Continue for 30 seconds.
2. Lunges - Step one leg forward with your head and chest up and shoulders back. Put your weight on the back half of your foot. Don't let your knee hit the ground. Go down as far as your body will allow. For a back lunge, put your weight on your right foot and step back with your left foot and vice versa. 30 seconds for each leg.
3. Situps - Lie down on the floor placing your feet either under something a stationary object or by have a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Exhale as you elevate your upper body so that it creates an imaginary V-shape with your thighs. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling. Repeat. Continue for 30 seconds.
4. Push-ups - Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top position, you can begin to lower yourself downward again for as many repetitions as needed. Continue for 30 seconds.
5. Kettlebell bent row - Take the kettlebell in your right hand, squat slightly and bend forward from the hips until your torso is almost parallel with the floor. Let the kettlebell hang at arm's length. Keep your torso still as you pull the kettlebell to the side of your chest, elbow close to your side. Lower back to start. That's one rep. Do 10 to 12, then repeat on the other side.
6. Lying leg raises - Lie on your back and sit on your hands. With your leg straight and your head back, lift both of your legs together. Rock your hips a little bit off your hands. Continue for 30 seconds.
7. Kettlebell squat and press - Hold the kettlebell with an underhand grip. Bring the weight around and up to your shoulder. Your palm and head should be faced forward. While doing a half squat, press the kettlebell straight up into the air. Bring it down and continue, 30 seconds for each arm.
8. Dumbbell tricep kickback - Start with the dumbbell in your hand in the same position as a bent row. Pull your elbow up, so that the upper half of the arm is parallel to the ground. Press hand straight back with dumbbell, so arm is completely straight. 30 seconds for each arm.
9. Dumbbell bicep curl - Have dumbbells in each hand with your palms up. Elbows are locked at the sides. Pull your palm and dumbbells straight up as far as possible without moving elbows.
10. Lying down bicycle crunch - Lie on your back on a mat with your knees bent, hands positioned behind your head and elbows flared out. Extend your right leg with your right foot hovering above the floor about six to 12 inches. Exhale. Bend your left knee toward your head and simultaneously lift your head and shoulders off the mat and move your right elbow toward your left knee. Inhale and on your next exhale, extend your left leg and bring your left elbow toward your bent right knee. Continue in this manner until you are fatigued. Work your way up to 15 per side over time.
Work your core
Giordano provides a handful of exercises that will work your core muscles and require virtually no equipment.
1. Plank - Lie face down on your belly. Then raise your body into the push-up position whether on your forearms or on your hands. Your elbows or hands should be directly under your shoulders. Your body should form a straight line from your head to your toes. Engage your abs, pulling your belly button toward your spine. Hold this position for 20 seconds and increase the length of time as you advance. This is good for the abdominals, obliques, deltoids or delts and shoulders.
2. Russian Twist - While seated on the floor, bend your knees to a 90-degree angle and lean back a little. Try to lift your feet off the ground. This is called the V-hold. Holding a weight or medicine ball, twist your upper body to the right and then to the left, repeat this movement 10 to 15 times. This exercise works the abdominals, obliques and quadriceps.
3. Crunch - Lie on your back with your knees bent and feet flat on the floor. Support your head and neck with your hands. Make sure not to pull on your head or neck. Use your abdominals to raise your shoulders off the floor. Repeat 10 to 15 times at a slow pace. The exercise works the abdominals and the obliques.
4. "Superman" - Lie on your belly. Extend your arms and legs out. Raise your arms and legs with only your abdomen on the floor. It should look and feel as if you are flying, like Superman. This exercise works your lower back muscles, the glutes, the delts and the hamstrings.
5. Push-up - Lie down on your belly. Put your hands a few inches outside of your shoulder blades. Press your body up. Let your body down nice and slow. Do this 10 to 15 times. Beginners can do this on their knees.
Maglio said her exercises serve as the 5-to-10 minute warmup for her boot-camp class. When doing this at home, Maglio said to repeat these exercises three times. Maglio's exercises for a full-body workout are as follows:
1. Body-weight squat, do as many as 20 (a lower body exercise).
2. Body-weight lunge, up to 20 (a lower body exercise).
3. Push-ups, either regular or on the knees (an upper body exercise).
4. Mountain climbers. A more advanced version of the plank. Hold the plank position of keeping the middle of your body off the ground and bring alternating knees into your chest like you were in a running position. This exercise works the lower abdomen.
5. Burpee. Stand upright with arms to sides. Bend over and squat down. Place hands on floor slightly wider than shoulder width. While holding upper body in place, kick legs back. Land on forefeet with body in straight, plank position. Keeping upper body in place, pull legs forward under body returning feet to original position. Rise up to original standing posture. Repeat 20 times.
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