By Natalie Kane, WCCO-TV

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:

squat press $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

lunge bicep curl $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

rear fly $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

row $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

4. Row

Anchor your resistance band to a couch/table leg, tree or piece of playground equipment. Do a slight squat, and start rowing.

superman $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

5. Superman

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.

chestfly $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

bench press $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

oblique crunch $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

reverse crunch $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

shoulder press $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

tricep dip $50 Fitness Routine Helps You Get In Shape At Home

(credit: CBS)

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.

Workout Cheatsheet from Tracie Bohlsen

Paula Engelking, Producer
Contact Paula

Comments (18)
  1. Sarah says:

    This story was too long and stupid.

    1. chery says:

      Yep – you’re right Sarah. Anyway story that promotes health and saves money is stupid. However, you might be the type of person who would respond like that just to get a rise.

  2. Lorrie says:

    Totally disaqgree with comment of Sarah. I have paid a trainer to cone in to my home; this was not only affordable (everything necessary for total at home workout) but concise in how-to as well. Thank you for airing these types of segments.

  3. Laurie says:

    Thank you for airing this segment tonight. Gym memberships are out of our budget and I never even thought of having a trainer come to my home. Your segment will help me get a great start to controlling my life in the fitness area. Thanks WCCO!

  4. doris kinney says:

    thank you for this sagment tonight. I have been looking for something i could at home with my restrections. thank you

  5. Catherine N Cleary says:

    You hit a key void in most women’s (and men’s) lives these days. Exercise — that is both easy to get to and in our budgets. Thank you. I’m all over it!

  6. Marie Pearle says:

    Who has an extra $50 when food prices are rising? Just go out walking. All you need is a decent pair of shoes.

  7. Craig McCourt says:

    Thanks – now you just took away my excuse to get a gym membership! – Nice story, and thanks for the online links that takes away my excuse that it was a good idea but I don’t remember what they said. Gota go… have exercises to do.
    < Craig

  8. Janet says:

    There’s nothing stupid about instructions for a healthier life. This practical story made watching the news worth it. Thanks for the good work. Also the followup on the websight is great. You are keeping us watching.

  9. Diane Wipf says:

    We just had to “cut” our Lifetime Membership, but this will help me stay toned. Thanks for sharing! I also struggle with allergies, so can’t just go running outside or I suffer.

  10. Kelly K says:

    Thanks for helping us stay in shape without having to empty our wallets.

  11. Me says:

    Kettle bells are great, also and they can come with a DVD.

  12. Heather says:

    Just have frequent relations……….it’s free!

  13. JJ says:

    I tried this and really feel it all over and hope to stay with it. I enjoyed it. Thank you.

  14. diesel says:

    i wonder if the trainer could help me get my stamina back on course.

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