This is Part 1 of a series of blogs/videos from Cari Ham -  Part 2  Part 3

A huge misconception about exercise is that you have to belong to a gym to get a great workout.  This is simply not true.  I believe that you can get an equally effective workout in the home, as in a public gym that is stocked with the most expensive and up to date equipment on the market.  I believe this so passionately that I have only been doing in-home personal training for 6 years now and even gave up my gym membership so I can practice what I preach!

Unfortunately, many people do not know where to begin a workout program when they decide to forgo the chaos, expense, and inconvenience of the public gym.  That's why I have decided to do a series of workouts that can all be done in the home, with minimal equipment.    These workouts are structured to teach you quality exercises you can do with no equipment at all, and progress to using some basic equipment  in the home that is effective,  inexpensive, and easy to store.   Whether you are a beginner, or have been working out for years, I hope these workouts provide you with some new ideas for your home workouts that will help provide the challenge you need  to reach your full fitness potential.

If you have been following other videos on the Fitness On The Run website, you have already been introduced to Julieanna Hever, the plant bases dietician, who also happens to be a personal trainer.  She has generously volunteered to help me shoot some of these videos while I am still recovering from an Achilles rupture 3 months ago.   Julieanna is a great source of information for anyone interested  in nutrition advice or wants to be inspired to nourish their body in ways that will prevent and combat disease, boost the body's immune system, and maintain optimal health.  http://www.toyourhealthnutrition.com/home

The first workout series will consist of three workouts of 5 exercises, all which can be done with no equipment at all.  Some of the best exercises you can do to increase strength are done by using only your own body weight.  If you know my background then you know I was a gymnast for over 15 years.  As a gymnast, this type of strength training was all I knew.  Most of our strength and conditioning was done by using our body weight to teach proper positions,  develop muscle control and stability, and prevent injury.  These same principals should be a part of everyone's workouts.  This type of functional training will provide all of you with the many benefits it brought to me during my competitive years and all the years after.

Today I am going to introduce you to workout #!.  This workout is a basic workout that I will build on as we put together more workouts in the future.  These exercises are quick, simple, and very suitable for a beginner.  Workout 1 consists of the following exercises:

1. Floor Bridge-  15 repetitions

2.  Floor Cobra-  Hold 30 seconds

3.  Quadruped-  Hold 15- 20 seconds per side

4.  Push Up-  15 repetitions

5.  Reverse Lunge-  10 repetitions per leg

Workout Guidelines:

1.  Complete 2-3 sets of each exercise

2.  Move through the exercises in a circuit training format (one right after the other with no rest in between)

3.  Make sure you are breathing.  Exhale through the exertion (or the hardest part of the exercise)

4.  Control is important.  Use a 2:2 count to ensure you are not rushing through your exercises.  That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.

5.  Have water readily available so you continue to hydrate during your workout.

6.  If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.

7.  If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program. 

8.  HAVE FUN!!!