With the economy being like it is right now, even if you can't afford to get to a gym, there's no reason that you can't still work out and get in shape. Get off your butt and do something. Don't just sit around and say "I can't afford a gym membership, so I guess I'm not going to get in shape."

Even if you're not a runner, you can still get things around your house and work out.

You can do so much at home. You can build a nice foundation to come in to the gym and freel good about what you're doing. A lot of people are scared of the gym because they feel like they're not strong enough, they're intimidated by the other people in the gym. You can start to feel good about yourself, and you can lift ten pounds. You can even practice your form so you won't feel intimidated.

Exercises:

PLEIADES SQUAT INTO UPRIGHT ROW.

Any time you can add more to what you're doing, you're going to
burn more calories, and also work on balance and coordination.

Start off with a squat, and gradually raise the stakes.

If you can, try to get your water jug to touch the ground, and then stand back up.

Then add an upright row. In one fluid movement, come down, touch the water bottle to the ground, then go down and up. Keep your chest up the entire time.

The very last thing would be to add a calf raise at the end. Raise your right heel then come down, then your left heel.

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ISOMETRIC TWISTING TOWEL

The towel is for abdominal work. Pull on the towel, which is isometric for your shoulders. Focus on where you need to be. Holding the towel in front of you gives you a direction. With the twisting, you can have a focal point of what you're doing.

Sit down, plant your heels in to the ground, and bend your knees. Take a towel, hold on to either end, and pull the entire time, like you're trying to rip it in two. This exercise is isometric for shoulders and delts. Come down slowly to floor and pull up. Pretend like there is someone in front of you that you're trying to give the towel to. Keep tension on the towel. Down for 2 then up for 2.

Transition is a twist. When you twist, touch one hand to the ground then back up.

Hold entire time and then twist down. Keep arms perfectly straight, pull on towel the entire time.

Keep head going in the direction so you don't strain anything. Make it harder by lifting one leg. And then switch legs.

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UPRIGHT ROW (WITH WATER JUG).

There are four big movements to get core muscle groups in body. A push, pull, press, or squat. Working the back is always a great idea, so here we have an upright row with a jug of water. You're working your lats to make your back stronger, which helps with posture, when you're sitting down at the desk, and keeps you from getting a sore back.

Story by Bridget Gillespie, a personal trainer at Crunch Gym, West Hollywood.

Photos by Jacopo Campaiola.
Original Publication Date: June 10, 2009