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Home workout
You can't make it to the gym, or don't feel like joining one? There is no reason to sit around. Grab a couple of water bottles if you don't have weights at home, or use a set of dumbbells that is challenging for you. These exercises are both good for beginners and advanced trainees. Run in place, climb stairs and jumprope in between sets to give this workout and extra kick.
Beginners: Do each exercise for one set. Rest and repeat one more time. Take 1 minute between exercises.
Advanced: Do each exercise for one set, then repeat 3-4 times. Take 30 seconds between sets.
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Take a leg stance at shoulder width. Grab a book, big water bottle or dumbbell and put your arms out straight. Sit back keeping your back straight and shifting balance towards your heels. Squat till parallel or a bit below parallel, hold for one second and stand back up slowly. Best in sets of 10. Note for advanced: add weight and do 6-8- reps for 4-5 sets.
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Possibly the most effective exercise for your legs that you can do at home. To add weight, grab a couple of water bottles or dumbbells.
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Take a wide step forward and squat down dividing your weight between the front and back leg. Make sure the back knee stops before it touches the ground. The front heel should not leave the ground at any time during the squat .Best in sets of 10. Note for advanced: add weight and do 8 reps for 4-5 sets. |
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Stand at about 2 feet in front of a chair, put one leg back, using it for balance. Squat as you would in a regular squat, sitting back rather that leaning forward. Your weight should fall on the heel of the base leg. Squat till parallel or a bit below parallel, pause and return to starting position. Best in sets of 8. Note for advanced: add weight and do 5-6 reps for 4-5 sets. |
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Grab a heavy object or dumbbell and hold in both hands, keeping your back straight and your shoulderblades together. Take a wide stance, toes pointing outward. Squat down while pushing your knees out to point towards your toes. Slowly go down till parallel, hold and go back up to starting position. Do in sets of 10. Advanced trainees should add more wight and can let the dumbbell rest on the floor between reps. |
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Similar to a leg press, this exercise is great for beginners and can be skipped by advanced trainees. After placing the ball behind your back shift your weight to the heels and squat back, keeping your back straight. Pause for a second at the bottom before you go back up. Best in sets of 10-12. |
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Easy to do at home, this classic exercise should be done in a controlled movement using your triceps as much as possible and only using your lower body for support. Move up and down with the same speed, no cheating allowed. Do sets of 12-16. Advanced trainees can go to failure of use a stability ball for a twist. |
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You know how to do this one. Don't forget to keep your whole body tight and grab the floor on the way up. Do the classic push up with your legs straight if you are an advanced trainee. Sets of 10 are great. If you can do 20 or more with your legs straight, it's time to add twists; raise your legs, hands, or have one hand higher than the other.
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Press palms against each other and spread elbows straight out. Press palms hard against each other,squeeze and relax about 30 times to the beat of your heart. |
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An all time strong-man favorite, you take this exercise home using light dumbbells or water bottles. Don't let your arms rest until your shoulders fail. |
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Lie on your back and raise your legs keeping ankles together. Put your arms to the side, palms facing down; they will help you balance. Without lifting your shoulders off the floor, let your legs slowly fall under a 90 degree angle and then raise them up, tightening your core. Repeat in the other direction .5 reps in each direction is plenty of torture. Add ankle weights if you feel that the exercise is not a challenge. |
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Hold this position as long as you can.
Straighten your legs if you are advances, or even leave just one leg on the floor and raise the other one high.
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Take a classic push up position and tighten your core. Lift one leg up and hold as long as you can. |
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Hold for as long as you can. |
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Lying on your back, grab a weight and hold above your head, with your elbows slightly bent and your shoulderblades as high up as possible. Your lower back should be firmly glued to the floor, while your shoulders are curled high up. Bend your legs and then raise and straighten them at a 90 degree angle with the floor. Lower them slowly until they reach the floor without changing the position of your shoulders of relaxing your core. Then bend your legs again and lift them straight which will start your next repetition. Each repetition from start to finish should take no less than 6 seconds.
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A classic no brainer. Imagine you want to stick your nose in the ceiling. Hold in the high position for one second before returning and allow your abs to stretch completely at the bottom.
Of course, you can do this exercise without a ball, using a chair for support.
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Take a push up position with your legs on the ball. Tighten you core and without lifting your hips up roll your legs in. Roll out slowly.
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Do 10 reps and rest.
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