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10 Workout Secrets From the Pros

Jump your feet back to your hands and stand up. If you don't have much floor space, use the wall for body-weight squats. Bend your arms up so that the ball is at eye level over your right shoulder. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day. We did too, so we went straight to the top personal trainers, exercise physiologists and fitness instructors for the ultimate moves and motivation tricks to kick a fitness routine into high gear. Don't rush into a large workout. Get a Jump on Weight Loss "Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you'll really sculpt your hamstrings, quads and glutes.

5 Tips for Working Out at Home At-home workouts come with their own unique set of challenges. Try these tips to become a pro at working out at home, plus how to stay motivated when no one's watching.

1. Build downtime into your schedule.

It has a big leather sofa, three walls covered with built-in bookshelves and storage cabinets, dedicated circuits for my computers, special lighting, and a soft hand-woven rug on the floor that's the perfect spot for my dog to nap while I work," she says. As a result, you'll be more productive. Be clear about your working hours. College, in Santa Rosa, California. Pretend you're not home. Don't go to non-work appointments in the middle of the day.

Get in-person time with co-workers. Once a month the four-person virtual team at Moreno Valley, California-based commercial telecom company TelecomQuotes meets in person. While it's ideal if you can occasionally meet in-person with coworkers, sometimes it's not possible because teams are separated by geography.

You can meet with up to 10 people for free, unlike Skype in which at least one person in the group has to have a paid subscription for meetings between more than two people.

It also lets you do things like share your screen with others or pull in apps such SlideShare or Cacoo to draw or give presentations, respectively. Hardly , which discusses why Hangouts are good for business. Find your focus wavering? Take a break with a bike ride, swim, or even by quitting work for the entire day.

While some remote workers eschew personal visits during the work day, others take the opposite tack. Denny Daniel, curator of New York City-based The Museum of Interesting Things , says he started his own thing to reap the benefits of being his own boss. If it is busy then at least I see them for a moment and enjoy life a bit too. Know that you'll slip 20 percent of the time due to holidays and work deadlines.

When you accept that fitness isn't an all-or-nothing proposition, you're more likely to stick with it for life. Get a Jump on Weight Loss "Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you'll really sculpt your hamstrings, quads and glutes. Starting from a standing position, explosively jump to the middle of the box, then jump back down. If you'e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy.

To get the firmest abs possible, you need to sustain the contraction on the way down. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you're strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat. Mimic the motion and resistance of the water at home by looping an exercise band around the bottom of a table leg or other fixed object.

Sit on the floor with legs extended, knees slightly bent; grasp one end of the band in each hand. Rotate your torso to one side as you bring the elbow back slightly, then switch sides. Do three sets of one to three minutes each. Add a few to second sprints to your run, slowing down just long enough to catch your breath between them.

When you plan your week, make it a point to schedule time with your family and friends, and activities that help you recharge. If a date night with your spouse or a softball game with friends is on your calendar, you'll have something to look forward to and an extra incentive to manage your time well so you don't have to cancel.

Stack also plans an activity with her family, like going to a movie or the park, every Sunday afternoon. Michael Neithardt, an actor and television commercial producer in New York City, wakes up 3 hours before he has to leave for work so he can go for a run and spend some time with his wife and baby. And they often complain about having no time to do anything," he says. I can sure tell the difference when I don't. Take stock of activities that don't enhance your career or personal life, and minimize the ti me you spend on them.

You may even be able to leave work earlier if you make a conscious effort to limit the time you spend on the web and social media sites, making personal calls, or checking your bank balance. Could you order your groceries online and have them delivered?

Hire a kid down the street to mow your lawn?

1. Be Consistent

Apr 08,  · To work out at home, start with a cardio activity, like doing sets of jumping jacks, or running up and down the stairs. Next, use the floor for strength training exercises such as push-ups, sit-ups, squats, and planks%(2). Feb 02,  · You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane Location: 4 New York Plaza, When you get back from work, take half an hour or so to hit the home gym or follow a workout online. This way, you can work out the stresses and strains of the day and then look forward to relaxing and winding down for the rest of the evening.