Just Starting? Build Muscle in 20 Minutes a Day ( No Expensive Equipment)
You can start a strength-training program at home without expensive equipment, following these suggestions from three-time Olympian and coach Pat Connolly. You can improve your strength and flexibility in less than 20 minutes a day. Don't push yourself if any of these moves are difficult for you; start small and build up gradually.
You will need a sturdy, straight back chair, a small fanny pack full of pennies or quarters, and 2 half-gallon plastic milk containers (with handles). Begin with the containers half full of water. You can add weight as the exercises get easy for you.
Arms/Upper Body
First, gently stretch and warm up your arm muscles.
Hold one of the containers in your right hand, hanging down at your side. Curl it up in front and then down, then lift it as far back as you can. Repeat 10 times. Do the same with your left hand. As you get stronger you can increase the weight by adding water or sand, increase the number of repetitions to 20, and then increase to 2-3 sets of 20.
Legs/Lower Body
First, gently stretch and warm up your leg muscles.
1. Hold one of the containers in each hand with your arms down at your sides. Stand in front of the chair and squat down to just touch the chair with your butt and then stand back up. Repeat 10 times. As this gets easy, increase the weight of the containers, add the weighted fanny pack around your waist, and build up to 20 times.
2. Sit on the floor with your legs straight out in front and your back against a wall. Wrap the fanny pack around one ankle and raise that leg, keeping your knee straight, 10 times. Repeat with the other leg.
