Can’t get to the gym this holiday season? Do these exercises at home everyday to keep off the weight! All you need are two paper plates and two cans of food!
1. Reverse Lunge
To help you slide your foot back and forth, you can put a paper plate or towel under one foot. Hold on to a chair if you need help keeping your balance. Lunge 8 times on each leg.
Targets: Thighs, buttocks, balance
2. Arm Circles
Holding food can, circle arm forward and back while standing on one foot. Do this 8 times per arm.
Targets: Shoulders, core, balance training
3. Plie Squat and Front Raise
Put a paper plate under one foot to help you slide your leg in and out of a plie squat. At the same time, hold food cans in each hand and lift arms into a front raise as you squat. Do 8 squats per leg.
Targets: Inner thighs, abductor, core, balance
4. Plank Knee Lift
In plank position, put one foot on paper plate and bring knee into chest. Repeat 8 times and then switch legs. Do 8 reps on each leg.
Targets: Core, shoulders
5. Ab Push
On your knees, put right hand over left hand on a paper plate and slide forward and back using your abdominals to get back. Repeat 8 times, then reverse left hand over right for 8 more reps.
Targets: Core
6. Plank Circles
In plank position, put one paper plate under each hand. Circle one hand clockwise for 8 reps. Then circle the other hand clockwise for 8 reps. Do a second set on each hand, this time circling counter-clockwise.
Targets: Core, shoulders, back
7. Glute Bridge
In glute bridge position, put a paper plate under one foot. Slide the foot in and out 8 times, then switch the paper plate to the other foot and repeat 8 times on the other side.
Targets: Glutes
8. Curtsy Squat
One foot on paper plate, curtsy squat into speed skater position. Repeat 8 times and then switch sides for 8 more reps.
Targets: Quads, hamstrings
9. Lunge Military Press into Tricep Kickback
First, stand in a lunge position and tilt your body forward slightly from the hips at a 45 degree angle. Holding food cans in each hand, do a military press (raise cans over head). Then, as you bring the cans back down, push back into a tricep kickback. Repeat this movement 8 times. Then switch legs in your lunge position and repeat the military press into tricep kickback for another 8 reps.
Targets: Shoulders, triceps
10. Pushup Plank “Walk”
Assume push-up plank position with each of your feet on paper plates. Use your hands to “walk” across the floor; your feet will “drag” behind you on the paper plates.
Targets: Core, chest, arms
Workout designed by Barbara Pallante and Dr. Emily Splichal.
