I'm intimidated working out in front of other people. Are there any tips you have for exercises I can do in my own home?
At the end of the day, it doesn't matter where you exercise, as long as you do it! Here are a few easy exercises that you can do at home using things you already have laying around:
Chair Tricep Presses
What You Need:: A chair and one 10 lb. weight
Step 1. Sit on the edge of a chair holding a 10 lb. weight.
Step 2. Straighten your arms overhead holding the weight. Then, bend your arms, lowering the weight between your shoulder blades.
Step 3. Return to starting position. That's one rep; repeat 15 times. We recommend 2-3 sets.
Milk Carton Curls
What You Need: Two small milk cartons, no more than 5 lbs. each
Step 1. Holding the milk cartons in each hand with your palms facing up, bring the cartons slowly up to your shoulders.
Step 2. Hold for three seconds and slowly bring back to starting position. That's one rep ; repeat 15 times. We recommend 2-3 sets.
These give the same results as regular push-ups, but are less challenging and great for beginners or those with wrist problems.
Step 1. Stand with feet shoulder-width apart, about two feet away from the wall.
Step 2. Place your hands against the wall, directly in front of your shoulders.
Step 3. Bend your arms and lower your body towards the wall. Slowly straighten arms back to the starting position. That's one rep; repeat 15 times. We recommend 2-3 sets.
Water Bottle Shoulder Presses
What You Need: Two water bottles
Step 1. In each hand, hold a water bottle. Make sure your palms are facing outward.
Step 2. With your feet firmly planted and core engaged, lift the bottles straight up and slowly back down. That's one rep; repeat 15 times. We recommend 2-3 sets.
Luke Bongiorno is the Physical Therapy Director of New York Sports Medicine & Physical Therapy