Exercise Articles

Fitness for All Easy Workouts to Do at Home!

Summer is almost here and whether we like to admit it or not, many people spend less time at the gym once the spring weather arrives. 

But you can still get a decent work out in just by doing some simple exercises at HOME! 

Here are a few to get you started: 

“In Bed Abs” - Lie on your back with your legs raised, knees straight; bring your belly button toward your spine. Lace your fingers behind your head and curl your shoulders up. Exhale and draw your abs in as you crunch toward your thighs, reaching for your feet. Inhale and drop one to two inches, then crunch again. Repeat 20 times. 

“Lower Body Barre” - Stand tall with your feet in first position—heels together, toes no more than six inches apart. Bend your knees softly, then extend your left leg back, with your toes pointed and the inside of your big toe touching the ground. Lift your back leg slightly, pushing your hips forward in opposition. Pulse your leg upward as far as you can (you shouldn't feel pain in your lower back). Continue pulsing for eight counts, working up to 16. Then switch sides. 

“Couch Potato Core” - Sit on the edge of the couch and lean back onto your elbows, hinging at the hips. Stretch your legs toward the floor in front of you, with your knees straight, toes pointed, and heels about six inches from the ground. Pull your belly button toward your spine and, moving from your hips, kick your feet up and down. Focus on small, controlled, quick movements. (To make it easier, you can bend your knees so they're at a 45-degree angle.) Count to 25, rest, and repeat three times.

Fitness for All March Into March: 31-Day Walking Challenge

It’s time to march into another month, so why not kick off this month with a 31-day Walking Challenge? This challenge can be done by itself or in addition to other exercises or workouts that you currently do each day.

Happy Walking!

Day 1: Walk 1 mile

Day 2: Walk 1 mile

Day 3: Walk 1 mile

Day 4: OFF

Day 5: Walk 1 mile

Day 6: Walk 1 mile

Day 7: Walk 1 mile

Day 8: OFF

Day 9: Walk 1.5 miles

Day 10: Walk 1.5 miles

Day 11: Walk 1.5 miles

Day 12: OFF

Day 13: Walk 1.5 miles

Day 14: Walk 1.5 miles

Day 15: Walk 2 miles

Day 16: OFF

Day 17: Walk 2 miles

Day 18: Walk 2 miles

Day 19: Walk 2 miles

Day 20: OFF

Day 21: Walk 2 miles

Day 22: Walk 2.5 miles

Day 23: Walk 2.5 miles

Day 24: OFF

Day 25: Walk 2.5 miles

Day 26: Walk 2.5 miles

Day 27: Walk 2.5 miles

Day 28: OFF

Day 29: Walk 3 miles

Day 30: Walk 3 miles

Day 31: Walk 3 miles

Fitness for All Lose the Love Handles: February Fitness Challenge

Days 1- 18 do 2 sets each

Days 19- 28 do 3 sets each

February 1: 5 side plank crunch (each side), 5 Russian twist, 8 bicycle crunch

February 2: 5 side plank crunch (each side), 5 Russian twist, 10 bicycle crunch

February 3: 7 side plank crunch (each side), 7 Russian twist, 10 bicycle crunch

February 4: 7 side plank crunch (each side), 7 Russian twist, 12 bicycle crunch

February 5: REST

February 6: 8 side plank crunch (each side), 8 Russian twist, 12 bicycle crunch

February 7: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch

February 8: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch

February 9: 12 side plank crunch (each side), 12 Russian twist, 15 bicycle crunch

February 10: REST

February 11: 12 side plank crunch (each side), 12 Russian twist, 17 bicycle crunch

February 12: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch

February 13: 14 side plank crunch (each side), 14 Russian twist, 20 bicycle crunch

February 15: REST

February 16: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch

February 17: 12 side plank crunch (each side), 12 Russian twist, 18 bicycle crunch

February 18: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch

February 19: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch

February 20: REST

February 21: 14 side plank crunch (each side), 14 Russian twist, 20 bicycle crunch

February 22: 15 side plank crunch (each side), 15 Russian twist, 20 bicycle crunch

February 23: 18 side plank crunch (each side), 18 Russian twist, 22 bicycle crunch

February 24: 18 side plank crunch (each side), 18 Russian twist, 22 bicycle crunch

February 25: REST

February 26: 20 side plank crunch (each side), 20 Russian twist, 24 bicycle crunch

February 27: 20 side plank crunch (each side), 20 Russian twist, 24 bicycle crunch

February 28: 22 side plank crunch (each side), 22 Russian twist, 25 bicycle crunch

Fitness for All Beat the Winter Blah: January Fitness Challenge

This 31-day challenge is a great way to beat the winter blues and stay motivated during the long, cold January.

Day 1: 25 squats

Day 2: 10 burpees

Day 3: 30-second plank

Day 4: 10 push-ups

Day 5: 1-mile walk

Day 6: 25 walking lunges

Day 7: 30-second bridge

Day 8: 20 donkey kicks

Day 9: 50 high knees

Day 10: 2-mile walk

Day 11: 15 burpees

Day 12: 15 push-ups

Day 13: 150 jumping jacks

Day 14: 45-second plank

Day 15: 50 jump squats

Day 16: 30 jump lunges

Day 17: 45-second bridge

Day 18: 30 donkey kicks

Day 19: 20 push-ups

Day 20: 3-mile walk

Day 21: 60-second plank

Day 22: 20 single leg bridges

Day 23: 150 skiers

Day 24: 40 walking lunges

Day 25: 50 squats

Day 26: 20 burpees

Day 27: 60-second bridge

Day 28: 100 high knees

Day 29: 25 push-ups

Day 30: 75-second plank

Day 31: REST