Sore Today, Strong Tomorrow

Exercise with household equipment

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Personal trainer Autumn Nelson of Superior Athletic Club demonstrates exercises using ordinary home objects. Photography by Angela Young.

Being at home doesn’t mean you have to sit. Personal trainer Autumn Nelson of Superior Athletic Club in Medford demonstrates some moves you can do at home that don’t require any special fitness equipment. As with any exercise, work within your limits.

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Triceps Dip

You can use a chair, couch, step, ottoman or anything that elevates you for this exercise. Grip the front of your chair and hover your butt in front of it. Bend your legs with thighs parallel to the floor. Lower your body so your arms are a 90-degree angle, then straighten. Keep your elbows close to the body as you lift and lower, and keep shoulders rolled down and away from your ears.

Sit to Jump

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Just like it sounds, this great pylometric exercise involves rising from a seated position to a jump. To modify, stand rather than jump, and add a calf raise. 

Single Leg/Single Arm Deadlift to Row 

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Stand up straight holding your weight (hand weight, water jug, detergent jug). Lift one leg backward, leaning your torso forward as the leg lifts. You can fully extend the lifted leg and balance on the other or modify by extending without lifting the back leg off the ground. In this hinged position, lift your weight. Return to standing position.

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