MINNEAPOLIS (WCCO) — Gym memberships cost a lot of money, but you don’t need to belong to a club to get in shape. For $50, you can buy a couple dumbbells, resistance bands and a weighted medicine ball.
“You can use this type of stuff for every body movement,” said Tracie Bohlsen of Aspire Personal Training.
Her specialty is working with people in their own homes. We asked her to come up with a $50 fitness routine for Rebecca Mann, a Twin Cities stay-at-home mom.
Bohlsen suggested Mann do three sets of 12 repetitions. She also recommends running in place or doing jumping jacks for one minute between each exercise.
Here are the exercises Bohlsen recommended for Mann:
1. Squat and press using resistance band
Stand on top of resistance band with feet a little more than shoulder length apart. Bring hands up to your sides. It’s a good idea to do this one with your back to your couch. You need to kick your butt back like you’re going to sit in a chair. If you fall, your couch can catch you. Make sure your knees don’t extend over your toes. Do squat. As you come up, do shoulder press.
2. Leg lunge and bicep curl
Do a curl, then as you step forward with one leg, bring the opposite knee down toward the floor. Don’t touch knee to the floor. Alternate sides. Make sure you keep elbow close to your side. If it’s flailing around, you won’t get a good bicep workout.
3. Rear fly
Hold the resistance band out in front of you. Pull out to the sides. You should feel this one in the middle of your back.
Anchor your resistance band to a couch/table leg, tree or piece of playground equipment. Do a slight squat, and start rowing.
Lie on floor with your stomach down and arms outstretched over your head. At the same time, lift your arms and legs. Hold for three seconds.
6. Chest fly with crunch
Lie on floor with weights in hands straight up in the air. Bring weights down to the side, then bring them up. Follow that with a crunch.
7. Bench press
Lie on floor with your arms in a goalpost position. Press your weights up into the air and return to original position.
8. Oblique crunch
Lie on ground with legs in front of you. Raise legs, raise head and find balance. Holding a medicine ball, twist your waist from side to side.
9. Crunch/reverse crunch
Lie on ground. Put your legs in the air with your feet pointed. Lift the medicine ball straight up. Do a crunch. Then do a reverse crunch.
10. Bicep/shoulder press
Stand with weights at your sides. Do a curl, twist the weight out and press down. Try to do this in a fluid motion.
11. Tricep dip
Sit on the edge of a chair on top of your hands. Step out and lower yourself using your triceps. If you want to make this exercise harder, do it with your legs straight out in front of you.
Paula Engelking, Producer