Let's Get Fit

By Wade Longworth

As the New Year begins it’ s always a time to reflect on what happened over the last year and look forward to how we can improve in the upcoming year. Most of us are routinely creating and completing goals throughout the course of the year. However, every January seems to be the most prominent goal-setting month in our lives, as it gives a chance to move on from what happened last year and start fresh. It also one of the most exciting months with a lot of entertainment events like the Super Bowl, and with events like that we might need to be looking at some at-home work outs to get back in shape.

The forecast of at-home workouts seems to remain strong and it’ s important to have the necessary equipment to achieve success. The following are a list of items you will need followed by a short workout that will work for that piece of equipment.

Jump rope: If you can safely step outside, a jump rope is a go-to for warming up or getting in a quick cardio workout when you're strapped for time.

Dumbbells: Weights are pretty much a must-have for a home workout routine.

Foam roller: As you ease into a new workout routine, take care of your body by caring for its mobility with these tools. This lacrosse ball will relieve tension in your feet and back while this foam roller can be used throughout your body.

For jump rope, do this circuit twice with a 30 second break in between.

Basic jump (20 seconds), rest (40 seconds)

Push-up (20 seconds), rest (40 seconds)

Basic jump (20 seconds) rest (40 seconds)

Squat thrust (20 seconds), rest (40 seconds)

Basic jump (20 seconds), rest (40 seconds)

For dumbbells complete four of the next five workouts with a 30-60 second break in between.

Dumbbell single leg deadlift: 8 reps (alternate between sides in different sets)

Dumbbell one arm row: 8 reps (alternate between sides in different sets)

Dumbbell curl: 8 reps (do 8 on each side in one set)

Dumbbell side lateral raise: 8 reps

Dumbbell bench press: 8 reps

For the foam roller there are multiple different ways to utilize this item. The following is an example of how to use it to massage your shoulders.

Lie on your side with the foam roller underneath your right shoulder. Your lower body can be resting on the ground comfortably with your left arm out in front to guide movement.

Roll slowly up and down over your deltoid muscle.

Repeat for 30 seconds.

Switch sides and repeat on your left shoulder. All of this equipment is friendly on the wallet and can be done without having to leave the comfort of your home. Please follow this link for even more exercises that can be performed at home.