At home workouts
squats
lunges
push-ups
biceps curls (if you don't have dumbbells use things like jugs of water, rocks, laundry soap, cans of soup.)
delt raises (also using homemade weights if no dumbbells)
calve raises
pull-ups if you have a bar
if you have bands at home try:
seated row by putting the band around a couch leg
lateral leg extension by putting the band around the couch leg and around your foot
use the band to do biceps curls as well by standing on the middle of it
with the band around the couch leg lay with bands at your head and use them for resistance doing crunches
to add some cardio try:
jumping jacks
mt. climbers
burpies
high knees
run in place
long jumps
crunches
bicycle
leg raises
reverse crunches
crunches on an exercise ball
lifting the ball with your legs and back down
planks
crunches with knees up
To add some fun to working out at home try using a deck of cards and choose 4 of the above exercises (3 different muscle groups and one cardio) and assign each exercise to a different suit. Shuffle and go through the deck doing the number of exercises on the card, face cards being 10 and aces being 11. (I would suggest doing only half the deck your first time)
lunges
push-ups
biceps curls (if you don't have dumbbells use things like jugs of water, rocks, laundry soap, cans of soup.)
delt raises (also using homemade weights if no dumbbells)
calve raises
pull-ups if you have a bar
if you have bands at home try:
seated row by putting the band around a couch leg
lateral leg extension by putting the band around the couch leg and around your foot
use the band to do biceps curls as well by standing on the middle of it
with the band around the couch leg lay with bands at your head and use them for resistance doing crunches
to add some cardio try:
jumping jacks
mt. climbers
burpies
high knees
run in place
long jumps
crunches
bicycle
leg raises
reverse crunches
crunches on an exercise ball
lifting the ball with your legs and back down
planks
crunches with knees up
To add some fun to working out at home try using a deck of cards and choose 4 of the above exercises (3 different muscle groups and one cardio) and assign each exercise to a different suit. Shuffle and go through the deck doing the number of exercises on the card, face cards being 10 and aces being 11. (I would suggest doing only half the deck your first time)
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