Tight Body in a Tight Space

You don't need a gym to avoid dreaded weight gain. 

CORE

Ball Reverse Crunch

1) Lie on your back, calves and hamstrings pressed against the ball and arms out.

2) Squeeze the ball with your legs, and roll your legs towards your chest, and then roll back down after a short pause. 

Workout: One set of 25 reps

CARDIO

High Knees

1) Stand tall with your feet shoulder-width apart.

2) Without changing your posture, raise your left knee as high as you can and step forward. 

3) Repeat with your right leg.

4) Continue to alternate back and forth.

Workout: 1 minute continuously. 

Jumping Jacks

1) Start with your legs and arms spread apart.

2) Jump and move your arms up and down, and legs in and out.

Workout: 40 reps

LEGS

Wall Sits

1) Stand in front of a wall (about 2 feet in front of it) and lean against it.

2) Slide down until your knees are at about 90-degree angles, and hold, keeping the abs contracted, for 20-60 seconds.

3) rest 30 seconds, repeat.

Workout: Three times

ARMS

Man Makers

1) Begin the exercise in a standing position with dumbbells in your hands.

2) Squat down and place the dumbbells on the ground.

3) Jump your feet back so that you end up in a push up position with your shoulders directly over the dumbbells, and your wrists straight (this can also be done with your knees down if you are unable to support your weight).

4) Proceed into a push up with back straight and core engaged.

5) After completing the push up, you will execute a renegade row by lifting one dumbbell off of the ground and pulling it up towards your chest, while simultaneously balancing your body weight between your feet and other arm.

6) Do the other arm.

7) Finish one repetition by returning to the start position with the dumbbells by your sides.

Workout: One set of 20-30 reps

Run, Run, Run!

Running is great for your health, and it's a great way to stay active. However, it's important to know all there is before you take a single step. Here are some facts about running that will have you ready to sprint in no time!

• Stretching before you being running warms up your muscles, increases blood flow, and helps to avoid injuries. Walking for 5 minutes helps to warm up the muscles gently, so you can stretch without straining. 

• Warm-up music should be in the 115 to 120 beats per minutes, or bpm, range. If you're looking for music to help you stay pumped up for faster runs, try using music in the 145 to 160 bpm range.

• 'Runner's High' is real! Using high-tech brain imaging scans, neuro-scientists took images of 10 runners' brains before and after a two-hour run. What they found is that endorphins flooded the brain during exercise, and gathered around areas of the brain responsible for feel-good moods and emotions.

• As a runner, you need to train your diaphragm as much as you do your body. Take slow and deep breaths to strengthen your diaphragm while running. Place one hand on your abdomen and one hand on your chest. The lower hand should move with each breath, while the upper hand should remain relatively still.

• Heatstroke does happen, especially in Florida. According to the Mayo clinic, it takes your body at least two weeks to adapt to the heat, so pace yourself at first.

• It takes 200 muscles to take a step. During a ten-mile run, the feet make about 15,000 strokes, at a force of three-four times the body's weight.

• Help your body sweat and cool down by staying well hydrated with water. Don't wait until you're thirsty to drink fluids. Avoid midday sun and dress appropriately. 

• One hour of jogging burns 500 calories. 

• Heatstroke is a life-threatening emergency condition that occurs when your body temperature is greater than 104 F (40 C).