Workout at home
Courtesy Amanda Kloots amandakloots.comCelebrity trainers Amanda Kloots and Tal Cohen know a thing or two about staying in shape no matter where or how busy you are. When she's not training clients at Studio B in New York City or filming workout videos, Kloots is traveling the globe for special events. Cohen picked up his stay-in-shape-anywhere skills when he served as a combat soldier in the Israeli army. Here the two personal and group fitness trainers show us how to use everyday household items to sneak in a full-body workout when you can't make it to the gym. That can help keep you healthy during this nasty flu season in at least two ways—avoiding germy places (the gym is a hotbed) and boosting your immunity with exercise. Check out these tips from doctors for avoiding colds and flu.
Overhead towel squat
Courtesy Amanda Kloots amandakloots.com"Overhead squats not only build all-over-body strength, but they promote stability and mobility, while the towel works to keep your shoulders aligned," says Cohen. Start standing with feet slightly wider than shoulder-width apart and hands gripping a rolled-up towel overhead. Your hands should be wider apart than your shoulders. Squat down as low as you can without your knees going out past your toes. Return to standing position. Repeat for 30 seconds. Get more out of this exercise by following these squat tips.
One-arm elevated push-up
Courtesy Amanda Kloots amandakloots.comCohen likes doing push-ups with one arm on an incline; he says these elevated push-ups work your chest, shoulders, and triceps more than regular ones. Get in a push-up position next to a stair, box, or other elevated surface and place your right hand on it with your left arm straight, both hands directly below the shoulders. As you squeeze your abs and glutes, lower your body as close to the ground as you can. Pause at the bottom before pushing yourself back up. (Modify this move by placing your knees on the ground.) Repeat for 20 seconds before switching sides. Here are some more upper-body exercises that don't require weights.
Towel Superman rollout
Courtesy Amanda Kloots amandakloots.comIf you don't have a stability ball or an ab roller, this a great move to target your entire core—and while you're at it check out these ab myths to avoid wasting time while building a strong mid-section. Place a mat or towel to on a wood floor or other smooth surface and kneel; put your hands shoulder-width apart on another towel. Flex your glutes and abs and, keeping your back straight, lean forward as you push the towel forward until your arms are as close to parallel to the floor as you can get. Push back to starting position; repeat for 30 seconds.
Courtesy Amanda Kloots amandakloots.comThis move works your abs, glutes, and back, and Cohen says adding a towel not only makes this banana more difficult, it works to keep your body aligned since it prevents your hands from creeping forward. Lie on your back with your legs flat and your arms overhead, hands shoulder-width apart grasping a rolled up towel. Slowly raise up till your arms and legs are lifted toward the ceiling. Hold for 30 seconds.
Towel plank to pike
Courtesy Amanda Kloots amandakloots.comOn a wooden floor or smooth surface, get in plank position with your feet firmly planted on a towel, your back straight (core tight), and your shoulders over your hands. Pressing your hands firmly against the ground, slowly slide your feet forward until your legs are in a pike position. Pause and then slide back to the starting position. Repeat for 30 seconds. Take a look at these other calorie-burning exercises.
Curtsy counter knee lift
Courtesy Amanda Kloots amandakloots.com This move works your legs, glutes, and abs. Kloots suggests thinking of your countertop as a ballet barre. With your left hand holding on to the counter, take your right leg behind in a curtsy position, squeezing your inner thighs as you squat with your left leg. As you lift up, bring your right knee up and around to tap the counter as you pivot to face the counter. Pause, and then repeat. Do 30 reps on each side.
Counter push up with knee pull
Courtesy Amanda Kloots amandakloots.com
"This move works your arms, abs, and legs," says Kloots. Stand facing the counter about arms' length away. Lean forward and place your hands on the counter edge, shoulder-width apart; you should be in an upright plank position. Lower your chest toward the counter to do a push up; as you come down, bring your right knee forward, engaging your abs. Pause and then repeat. Do 30 reps on each side.
Opening the oven door
Courtesy Amanda Kloots amandakloots.com Here's a fun one that works your glutes and hamstrings. If you have a high oven door handle or towel rack, place your hands on it shoulder width apart; slightly bend your knees and tuck your hips to start. Lift your left knee into your chest, then lean forward and extend your left leg back behind you. Return to the starting position and repeat. Do 30 reps on each side.
Courtesy Amanda Kloots amandakloots.com
Work your triceps with these pan tips. Hold your largest pan by its handle overhead with both hands. Keeping your elbows in and forward, slowly drop the pan behind your head and then lift back up again. Do 30 reps.