Exercises in a gym involve such tools as dumbbells, barbells, weight machines, balance balls and medicine balls. When you are at home, you need to get creative and use your body for resistance. Your best bet is to do exercises that recruit multiple muscle groups at the same time.
Spiderman Push-Ups
Spiderman push-ups work your chest and core simultaneously, and they are intense variations of the regular push-up. Lie on your stomach with your hands slightly wider than shoulder-width apart and your toes hip-width apart. In a steady motion, push yourself up, tighten your abs and straighten your back. Slowly lower yourself toward the floor by bending your elbows. As you do this, lift your right foot and bring your right knee toward your right elbow. After holding for a second, push up, place your foot down and repeat, bringing your left knee toward your left elbow. Keep alternating for a set of 10 to 12 reps.
Burpees
Burpees work your upper and lower body simultaneously. Stand with your feet shoulder-width apart and your arms at your sides. Slowly bend down, place your hands on the floor and kick your legs straight behind you. As soon as you land on your toes, perform a push-up and quickly jump your feet forward. In an explosive motion, jump in the air and reach for the sky. Upon landing, go right into another burpee. Perform 10 to 12 reps.
Star Sit-Ups
Star sit-ups work your entire abdominal area. Lie on your back with your arms straight out at your sides and your legs spread into a "V" shape. Your palms should be flat on the floor at this point. While keeping your left arm down, lift your upper body and left leg simultaneously, and try to touch your right hand to your left toes. Slowly lower yourself down and repeat, going to the opposite side. Continue going back and forth for 15 to 20 reps.
Lunges
Lunges work all the muscles from your glutes to your heels. Stand with your feet hip-width apart and your arms at your sides. After taking a long step forward with your right foot, lower your body down by bending your knees. When your right thigh parallels the floor and your left knee is an inch above the floor behind you, stand up, bring your feet together and lunge forward with your left leg. Continue alternating until you've done 10 to 12 reps with each leg.
Dips
Dips are tricep exercises that can be done with a chair. Place your palms on the sides of the chair and wrap your fingers underneath. With your legs straight in front of you and your heels placed on the floor, lower your body down by bending your elbows. Once your upper arms parallel the floor, push up and repeat for 10 to 12 reps.
Tuck Jumps
Tuck jumps work your legs, abs and cardiovascular system. Stand with your feet shoulder-width apart and your arms at your sides. After bending your knees slightly, jump in the air as high as possible. While doing this, tuck your knees into your chest. As soon as you land, go right into another tuck jump. Complete 12 to 15 reps.
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