I can’t believe it’s September already. Goodbye beautiful weather, hello chilly rainy days. It may be the weather but his past week I was in one of those moods where going to the gym just sounded like the worst thing in the world. You’ve all been there, I’m sure. But this time was slightly different than my usual ‘I just want to sit on my couch and watch Game of Thrones’ laziness. It was just the thought of driving all the way out there and then all the way back, finishing everything that I had to get done before tomorrow, and then getting ready for bed, was not sparking the strongest of desires in me.
Sadly, there were people in my basement so I couldn’t go down there like I usually do to punch out a workout to replace not going to the gym. Instead, I ended up in my room. I know in some houses you can hear people moving around upstairs, but you can literally hear people get in and out of bed two floors down. Paper thin walls, I tell you.
I still wanted to get in a good workout but since it was later at night, I didn’t want to be banging around while people were trying to rest. So that meant:
No slamming weights
Basically, stand still and take deep breaths.
After looking around, I just so happened to have a ten-pound weight under my bed, as you do, and decided to try and come up with a good strength workout, using only the ten-pound weight. The added challenge: no noise.
WHAT YOU NEED:
Obviously, this workout cannot only be done past 10 o’clock like the title says. But you can use it anytime you need a quiet workout that won’t disturb anybody in your house. It is also great if you do not have loads of weight equipment, but really aren’t feeling like going off to the gym. You will need:
– a 10 lb weight
– a clear space and wall (floor to ceiling)
Please make sure the space you do this workout in is clear above your head as well as around your feet. If you have a ceiling fan, like I do, please make sure that have enough space so you do not punch it or stick your hand between the blades during this workout. That would make some noises for sure.
*All of these moves are combination moves or edited from the original to include the weight
Put the palms of your hands under the head of the weight and lift the weight so it is against your chest (the other end should be dangling down at the end of your sternum). Stand with your legs shoulder width apart and bend at the knees, making sure your knees never go in front of the tips of your toes. Stand up and rise to the tips of your toes. Hold for a second before dropping back to the full foot and repeating the action.
Lunges + Tricep Extension
Grab on to the center bar of the weight with both of your hands and lift the weight above your hand. Step forward with one leg, bend at the knee until your back knee touch the ground and your front knee does not go in front of your toes. When you bend your knees, bend your elbows as well, allowing the end of the weight to touch the back of your head or neck. Stand up and straighten your elbows at the same time until you are standing straight with your arms above your head. Repeat while alternating legs.
Sit Up + Cherry Pickers
Lay down on the ground so that your back and feet are flush to the ground and your knees are bent comfortably. Hold each end of the weight in one hand and hold the weight securely against your chest. Sit up until the weight almost touches your knees before rotating your torso to one side, moving the weight until it touches your hip. Return to center before repeating the action to the other hip. Return center, lie back down and repeat.
Wall Sit + Bicep Curl + Shoulder Press
Hold the weights bar securely in one hand and allow your other harm to relax. Press your back against wall and slide down until you are in a sitting position as though you were in a chair and hold. Bend your elbow and lift the weight until your hand can almost touch your shoulder. Rotate your wrist and lift the weight until your upper arm is pressed against your ear and the weight is above your head. Drop back down to your shoulder position, before bending your elbow and relaxing your arm. Repeat the motion with the same arm for the entire set before switching to the other arm.
10 x Weighted Squats
10 x Lunges + Tricep Extension
20 x Sit up + Cherry pickers
10 (each arm) x Wall Sit + Bicep Curl + Shoulder Press
Repeat the full circuit 10 times.
You may think it sounds easy now, but trust me when I say as you get closer to that tenth set you will be feeling the burn everyone and be looking forward to collapsing on your bed. However, if you think that the weight is too light for you, you can up the amount to the the point of comfort. Do not go for your maximum weight with this routine. Instead up the amount of times you repeat the circuit. Do not change the reps but do all of them more. When I have done this kind of workout before I will usually set a minimum number of sets that I want to do and if I get to that number and can still do more without injuring myself, then I do. It is all about listening to your body that day and seeing what it can take.