Exercise @ Home: No Housework Necessary

Getting in shape doesn’t have to be costly. If you don’t have the money to spend on a gym membership or gym equipment for your home, a quick scavenger hunt around your house will drum up enough make-shift gym tools to get you started.

Today we’re going to visit the broom closet (does anyone really even have a broom closet anymore?) That’s right! Go get your broom and get ready to shape up! (You may want to brush off the dust from the bottom of the broom…no need to get dirty and sweaty during this workout!)

The following exercises should be safe for a reasonably healthy person. If you have joint issues or any medical conditions, please give me a call to discuss modifications. As always, before you begin any long-term fitness program (hint: all fitness programs should be long-term) consult your physician.

Warm-Up

Do each exercise for one minute.

  • Set the broom on the ground. Step or hop side to side over the broom.
  • With broom on the ground, step or hop forward and backward over the broom.
  • Pick the broom up with both hands and raise it in front of you to shoulder height, palms down. Bend over to tap the right side end of the broom to your left toe. Raise up to standing (broom still at shoulder height) and tap the left side end of the broom to your right toe. Repeat for one minute.

Workout

Do each exercise for 10 – 20 repetitions depending upon your comfort level.

Exercise One
Place bristles of broom on ground in front of you. Hold the broom stick (at shoulder height) in both hands. Place feet about shoulder-width apart. Squat down, using the broom to help you balance. Stick your butt out, keep your knees behind your toes and bring your thighs to about parallel. Raise back up and repeat.

Exercise Two
Place bristles of broom on ground in front of you. Hold the broom stick (at shoulder height) in your right hand. Keep feet shoulder-width apart. Using the broom for balance, raise right knee in front of your body (thigh parallel to the ground), hold here. You will extend your foot forward and back, keeping the knee at hip-level for twenty repetitions. Switch sides and repeat.

Exercise Three
Place bristles of broom on ground in front of you. Hold the broom stick (at shoulder height) in your right hand. Keep feet shoulder-width apart. Using the broom for balance, slowly kick your right leg behind you as you reach with your left hand out in front of you (imagine you’re Superman). Stand back up – nice and straight – without touching your right foot to the ground. Repeat your “Superman” twenty times. Switch sides.

Exercise Four
Pick the broom up with both hands and raise it in front of you to shoulder height. Palms facing down. With your arms straight, raise the broom above your head and back down to shoulder height. Repeat.

Exercise Five
Hold the broom in both hands, parallel to the ground, and in front of your thighs. Have a close grip (hands close together). Pull the broom up tracing the front of your body until your hands are level with your armpits. Be sure that your elbows raise up above your shoulders. Slowly lower the broom back to start and repeat.

Exercise Six
Lay on the floor with the broom in both hands, perpendicular to your body and parallel to the floor. Bend knees and keep lower back on the floor. Lift your shoulder blades off the floor in a crunch and reach the broom as high in front of you as you can. Lower back down. Repeat for ten to twenty repetitions.

Complete one round of these exercises (it may only take you 5 – 10 minutes). Repeat the round over again to fit the time you have available for exercise.

Photo courtesy freedigitalphotos.net
Photo courtesy freedigitalphotos.net

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