The Rancan Sisters Article:

How to get the Most out of Exercise at Home, for Less

By: The Rancan Sisters

If you're committed to keeping fit but can't always find the time (or funds) to join the gym, why not set yourself up for at home workouts? It doesn't have to be expensive or take over the living room - just follow these tips to get your fitness fix at home.

AT HOME EXERCISE ESSENTIALS
Your shopping list:

• 1 x set of 2.5kg handweights
• 1 x set of 3.5kg handweights
• 1 x yoga mat
• 1 x resistance band or GYMSTICK

GET BACK TO BASICS...
While cardio equipment like bikes, treadmills and elliptical trainers are great at the gym, at home this equipment often ends up collecting dust and occupying storage space, making them an expensive waste of money and space. For this work out, your must-have equipment (see left) won't break the bank and is easy to store, meaning you won't have to give up half of your wardrobe!

IT'S NO SPACE INVADER...
Plan a workout area in your home - it might be in front of the TV, in your bedroom or on the back deck. To measure out a place on the floor, lie down with your arms stretched out to the side. Lift one leg to 90 degrees and cross it over your body. This will be your workout space.

WORTH THE EFFORT...
Light weights programs help to build lean muscle (the kind that won't bulk you up) which in turn will burn more body fat. It's also proven to be a great preventative for osteoporosis. Designed to target your arms, back, legs and abdominals the below program works to tone, sculpt and define your body. Mixing it up with skipping and on-the-spot jogging, the interval routine will also increase your heart rate to improve cardiovascular fitness.

WORK IT OUT...
Follow this 20 minute, interval routine for fab upper body, abs and legs.
For best results, alternate skipping and jogging between each 3 x 10 set below:

1. 3 x 10 BICEP CURL 2.5kg
2. 3 X 10 CHEST PRESS 3.5kg
3. 3 X 10 TRICEP EXTENSIONS 2.5kg
4. 3 x 10 STANDING ROW 3.5kg
5. 3 X 10 SIT UP CRUNCHES
6. 3 X 10 REVERSE CRUNCHES
7. 3 X 10 TWIST CRUNCHES
8. 3 X 10 STANDING LEG LUNGE 3.5kg
9. 3 X 10 STANDING SQUATS 3.5kg
10. Finish by STRETCHING legs, arms, lower back

The Rancan Sisters of 'Good Morning Australia' fame are back with a fresh approach to keeping fit! Australia's most famous fitness family from the 1980s and 1990s have re-emerged from stints in LA and are now offering the most up-to-date knowledge on the new holistic direction in fitness.
www.rancansistersfitness.com.au

Adele and Lisa Rancan have shared some great tips, information and ideas on fitness, exercise, weight management, healthy eating and more with Mum Zone readers!

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