Train from home or outdoors!

Can't afford a Personal Trainer?

Don't like the gym?

This article is about exercises you can do at home or outdoors. These exercises are for muscle conditioning, if you want to build muscle you will need to invest in some free weights. Please contact me if you want advice on what equipment you should be buying: stephan@feelalivefitness.com

The exercise regime should be executed as follows: 3 sets, 15 reps, 30 seconds rest
If you find this to easy,  increase the number of reps. The workout should roughly take 30min.

Remember to warm up, cool down and stretch.

Squats - make sure your ankles stay in-line with your knees as you descend, keep your back straight with your core engaged and push through your heels when you ascend.

Lunges - make sure both legs end up in a 90 degree postion, with your upper body descending in a straight line, keeping your back straight and core engaged.

Prone Flyes - Keep your spine in a neutral alignment, soft elbows (slightly bend), lift both arms of the floor, squeeze your shoulder blades together, lower and repeat

Press ups - Place hand shoulder and a half width apart. Keep your back straight, lower your chest to the floor, pointing your elbows outwards and press up. Please visit my YouTube channel to see variations of this exercise - www.youtube.com/stephanfitness

Sit-ups - Place your legs at a 90 degree angle, engage your core, keep a gap between chin and chest, lift chest & shoulders of the floor and squeeze those abs. Please visit my YouTube channel to see variations of this exercise - www.youtube.com/stephanfitness

Oblique Sit-ups - Place your feet at a 90 degree angle, place your arms across you chest, keep a gap between chin and chest, lift chest and shoulders of the floor and twist to the left trying to reach your leg with your elbow, repeat the same for the right side. Execute by alternating each side.
Dorsal Raises - Place your hands on your bottom, lift your chest of the ground, make sure you don't hyper extend. Please visit my YouTube channel to see variations of this exercise - www.youtube.com/stephanfitness


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