The Front Room Workout

Posted 07 November 2006

TONE IN YOUR OWN HOME

As a Fitbug member, you are already on course for a fitter, healthier body and if you are meeting your weekly targets you are doing great work for your heart and lungs.

However, if you want to achieve a more toned appearance then the best way to do so is to add a little bit of resistance work into your weekly routine.

Resistance training has multiple benefits for your body. It will help you to increase your muscle mass, which will in turn speed up your metabolism and help you to burn more calories even when you are resting.

It can also help you make the most of your body shape. For example, if a pear-shaped woman wants to appear more balanced, she can do so by working on her shoulders.

Perhaps more importantly, resistance training can help to reduce the risks of bone degeneration (better known as osteoporosis), which is particularly dangerous for post-menopausal women.

The great news is that you don’t have to get down to the gym and lift heavy weights to experience the benefits of weight training.

In fact, you can get noticeable results in your own front room just by using furniture, your own body weight and simple household items like bottles of water or tins of beans.

SHAPE UP IN YOUR OWN FRONT ROOM

	Sofa Squats legs and bum		Calf Raises lower legs
	Static Lunges legs and bum		Wall Press-ups chest, shoulders and arms
	Bicep curls forearms		Tricep dips underarms
	Ab crunches stomach muscles		Back extensions lower back

Before you begin the Fitbug Front Room Workout, dress in loose fitting clothes and go for a brisk walk to get your heart pumping.

Stretch all your major muscle groups to prepare your body for the exercises it is about to perform.

Once you start to exercise, always listen to your body. It is important that you feel like you are working hard, but if you feel pain stop. If you find the number of repetitions we recommend too tough do what you can. You will be surprised by how quickly you progress.

Always stretch thoroughly after your workout.

Never do the Front Room Workout if you feel ill or have a cold. Wait until you recover and then leave it two days before your resume with your training.

If you don’t have time to do the whole programme, pick and choose your exercises but make sure that you balance your work-outs so that you fit them into your weekly routine.

Squats | Calf Raises | Lunges | Chest | Biceps | Triceps | Abs | Back | 6 week plan