Trust us: You do have time to exercise

By Kailyn Brown

Sunday, July 17, 2016 | 2 a.m.

Whether you claim not to have time or can’t afford a gym membership or home equipment, there’s always a way to exercise.

We asked a local trainer for ways to work out just about anywhere: at home, at a park, even the office. So grab your shoes and headphones, and let’s get moving.

MEET THE TRAINER: Steven Bronston

Personal trainer at Life Time Athletic Summerlin

Bronston has been training people of an array of ages for more than a decade. He is affiliated with the National Academy of Sports Medicine and appears on Fox 5’s “More” show every other Thursday to give advice on general fitness. He shared easy workouts for beginners or those trying to get back in shape.

Chair Circuit

These exercises are split between upper and lower body. Bronston recommends doing all six, alternating between Part A and Part B. Do 10-15 reps of each exercise and take a three- to five-minute break after each circuit.

Circuit 1

• Exercise 1A: Step-Up. Make sure you have a sturdy chair (or use a short bench). Place your right foot on top of it and press through that foot, bringing your left foot to meet it so you are standing on the chair. After, step down with your right foot and then the left. Do this 10-15 times on each leg. For a more advanced workout, grab a pair of dumbbells.

• Exercise 1B: Elevated Pushup. For a simplified version, get into a pushup position with your hands on the edge of the chair or similar object to complete the pushups. For more advanced work, place your feet on the chair and your hands on the ground.

Circuit 2

• Exercise 2A: Chair Squat. Start by placing your feet shoulder-width apart while standing in front of a chair, and then lightly touch the seat of the chair as you squat. Stand back up with your legs still spread apart and repeat.

• Exercise 2B: Triceps Dip. Place your hands on the front of the chair with your back toward the edge. Let your body descend by bending your arms to a 90-degree angle and then push yourself up. Depending on your capability, you can either keep your legs bent or straighten them for a deeper workout.

Circuit 3

• Exercise 3A: Hamstring Stretch. To complete the circuit, place one foot on the seat of the chair and reach for your toes with both hands. Hold the stretch for 15-30 seconds, then stretch the other leg.

• Exercise 3B: Squat with Chair Lift. This move depends on the size of the chair, but be sure you are able to comfortably pick it up and set it down. Squat down with your feet shoulder-width apart and grab the legs of the chair with your arms slightly bent. Stand up, lifting the chair, and then squat back down to set the chair on the ground. Repeat.

Challenge yourself

Doing 500 squats or 300 pushups may sound overwhelming, but if you break it up throughout the day it’s attainable. Bronston says to give yourself a new challenge each day, with a plan to do 10 to 15 reps during specific activities or at certain locations. For example, do a set of squats every time you go to the fridge, or run up and down the stairs during commercial breaks. He says you can also get your family and friends involved by competing to see who finishes their workouts first.