locked in the room: fitness options

[rainbow]

Hi all

I'm writing here on behalf of my friend who is temporary doesn't have access to any gym equipment, etc.

Can somebody write a small program for her to stay in shape.

Here is what I found already on this forum:
(Sorry that I didn't mention people who posted that messages.)


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butt:

get on youir hands and knees on the floor and lift your legs (one at a time) like your a dog peeing on a tree. Sounds silly but these exercises look silly too. Next-

lay flat on your back with your feet flat on the floor about shoulder width apart. Keeping your back on the floor, lift your pelvis in the air while squeezing your glutes. This looks very silly also but your behind will burn! when you think you can't do another one, hold it for about 10 seconds before releasing back down to the floor. I think you may also do stairs.


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some complex:

The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.

· Jumping Jacks –1 minute
· Bodyweight squat (one-leg squat for advanced) – 15-20 reps
· Push-ups (slower reps for advanced) – as many reps as possible
· Kick butts (jog in place and kick your rear with both heels) – 1 minute
· Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
· Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) – 15-20 reps
· High knees (jog in place lifting knees as high as possible) – 1 minute
· Stationary lunge – 15-20 reps
· Torso rotations/twists – 20 reps each direction
· Side bends/reaches – 20 reps each direction
· Mountain climbers – 1 minute (if you can J)
· Wall sit – as long as you can hold it
· Dips (use chair/bench/stairs) – as many reps as possible

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something similar would be great. Especially butt and legs are the most important parts she wants to workout.

thanks!

 

[Entz]

if you have the head room, try plyo. Basicly its controlled jumping to work the legs. another thing your friend can try is hand stands: get on your hands and put your heels up against the wall. Then move your body up and down using your hands.
If you have a bed or chair you can decline pushups : place your legs on the chair and do a regular pushup. This works your a differnt part if your chest basically.

 

[ballast]

Have her do burpee intervals 4 times per week.They work a great deal of the body's musculature in a very dynamic fashion.She could get good leg and posterior chain development from just doing these.