Don’t belong to a gym or don’t feel like getting there? There’s no excuse not to squeeze a workout in when you can do it from home. Here are some of my favorite moves to strengthen your legs, arms, and abs- with no gym required!
**You can use weights, gallons of milk, textbooks, whatever you have handy that will add weight resistance to these exercises.
Warm-up: Get your body warm and ready to workout with 50 jumping jacks or a 15 minute walk/jog. Then make sure you stretch at least your main muscle groups. Pick one of the following target areas to focus on each day by doing 2-3 sets or you can do each set once through for a full body workout.
Check out BodyBuilding.com’s exercise database for videos of how to complete each exercise and to find more workouts.
LEGS
Set 1
15 burpees
20 air squats **
30 walking lunges (15 per side) **
20 jump squats
30 jump lunges (15 per side)
Set 2
30 squat with leg extension to the side (15 per side) **
30 reverse lunge with leg extension forward (15 per side) **
24 side leg raises (12 per side)
30 clam (15 per side)
Set 3
Hold a bridge pose for 30 seconds, rest 15 seconds
Hold bridge 60 seconds with one leg extended (30 seconds per side) rest 15 seconds in between
30 scissor kicks out to the side and back together
30 straight leg raises
ARMS
Set 1
15 tricep dips with legs extended on the ground
20 commando planks (10 per side)
15 dumbbell press **
45 second plank
Set 2
15 push ups
50 mountain climbers (25 per side)
30 second reverse plank
10 reverse plank dip
Set 3
15 dumbbell curl **
15 front shoulder raise **
20 overhead triceps extension **
ABS
Set 1
30 straight leg sit-ups
15 bent leg raises
50 bicycle crunches (25 per side)
20 sit-up with twist (10 per side)
Set 2
30 oblique twists (15 per side)
20 toe reaches
60 second plank
60 second side plank (30 seconds per side)
Set 3
30 standing oblique (15 per side)
50 mountain climbers (25 per side)
20 crunches
