Get a hard-core workout at home
You can build serious muscle and get the body you want without investing in a gym membership. We show you how.
By Stacy Whitman
Think you need to go to the gym to get a body that's really strong and sculpted? Not so, says certified trainer Jon Giswold, author of the new book Beyond Basic Training (St. Martin's Press, 2003) and group fitness instructor at The Sports Club/LA and Reebok Sports Club/NY, both in New York City. All it takes is a little know-how and the right program, which is where this exclusive workout comes in.
Whether you prefer pumping iron in private or simply can't get to the gym, these multimuscle exercises can help you strengthen your whole body quickly and effectively. Since each one requires balance, you'll use your core muscles (abs and spine extensors) to stabilize your body throughout the workout. While you can get great results without any equipment, Giswold recommends using dumbbells and a stability ball, where applicable, for maximum toning and sculpting. "If you really want to change the shape of your body, these two tools are worth the small investment," he says.
In addition to six basic exercises, Giswold has provided advanced moves for boosting intensity, so you can supercharge your workouts and gain serious definition. We also give you the lowdown on seven great fitness tools that will fit in your home — as well as your budget — and could be just the ticket to a superfit body, no matter where you train.
THE PLAN
Workout schedule
Do these moves in the order listed 2–3 days a week, taking a day off between workouts. Perform 2 sets of 12–15 reps for each exercise, resting 45–60 seconds between sets. When you feel ready, add a third set for each move or try the advanced options listed at the end of each caption. For advanced moves, do 1–2 sets of 8–10 reps, resting 60 seconds between sets.
Warm-up/cool-down
Begin your workout with 5–10 minutes of low-intensity cardio, such as brisk walking or stair climbing. End with stretches for all your major muscle groups (including your hip flexors and lower back), holding each stretch for 30 seconds without bouncing.
Cardio Rx To blast body fat, aim to do at least 30 minutes of cardio four or more days a week. Try walking, jogging, stair climbing, jumping rope, cycling, kickboxing, dancing or low-impact
You can build serious muscle and get the body you want without investing in a gym membership. We show you how.
By Stacy Whitman
Think you need to go to the gym to get a body that's really strong and sculpted? Not so, says certified trainer Jon Giswold, author of the new book Beyond Basic Training (St. Martin's Press, 2003) and group fitness instructor at The Sports Club/LA and Reebok Sports Club/NY, both in New York City. All it takes is a little know-how and the right program, which is where this exclusive workout comes in.
Whether you prefer pumping iron in private or simply can't get to the gym, these multimuscle exercises can help you strengthen your whole body quickly and effectively. Since each one requires balance, you'll use your core muscles (abs and spine extensors) to stabilize your body throughout the workout. While you can get great results without any equipment, Giswold recommends using dumbbells and a stability ball, where applicable, for maximum toning and sculpting. "If you really want to change the shape of your body, these two tools are worth the small investment," he says.
In addition to six basic exercises, Giswold has provided advanced moves for boosting intensity, so you can supercharge your workouts and gain serious definition. We also give you the lowdown on seven great fitness tools that will fit in your home — as well as your budget — and could be just the ticket to a superfit body, no matter where you train.
THE PLAN
Workout schedule
Do these moves in the order listed 2–3 days a week, taking a day off between workouts. Perform 2 sets of 12–15 reps for each exercise, resting 45–60 seconds between sets. When you feel ready, add a third set for each move or try the advanced options listed at the end of each caption. For advanced moves, do 1–2 sets of 8–10 reps, resting 60 seconds between sets.
Warm-up/cool-down
Begin your workout with 5–10 minutes of low-intensity cardio, such as brisk walking or stair climbing. End with stretches for all your major muscle groups (including your hip flexors and lower back), holding each stretch for 30 seconds without bouncing.
Cardio Rx To blast body fat, aim to do at least 30 minutes of cardio four or more days a week. Try walking, jogging, stair climbing, jumping rope, cycling, kickboxing, dancing or low-impact
