Getting in shape does not require a gym membership or a personal trainer: Compound exercises and plyometrics challenge multiple muscle groups in your body, build your strength, burn calories and help you tone your body in the comfort of your home. Two weekly home-based strength training sessions, combined with regular cardio exercise and healthy nutrition, help develop and build muscle tone.
Lunges With Biceps Curls
Step 1
Hold a weight in each hand, stand up straight and hang your arms by your sides. Bend your knees slightly and tighten your abdominal muscles. Step your right foot forward 36 inches and stack your right knee over your right ankle. Lift onto the toes of your left foot.
Step 2
Lower your hips toward the ground, bending your knees as you descend toward the floor. Stop before your left knee touches the ground. Turn your fingertips toward your shoulders, press your upper arms against your sides and lift the weights toward your shoulders.
Step 3
Push up through the heel of your right foot, return to standing and lower your arms. Step your left foot forward next to your right foot. Step forward 36 inches with your left foot and do another lunge and curl. Continue lunging and curling until you complete 20 lunges.
Burpees
Step 1
Stand with your feet together. Straighten your back, bend your knees and place your hands on the ground, shoulder-width apart, in front of your feet.
Step 2
Jump your feet behind you, extending your legs, and land on your toes. Adjust your hips so that your shoulders, lower back, hips, knees and heels form a straight line.
Step 3
Jump your feet forward in between your hands. Immediately, extend your arms overhead, push up through your heels and jump as high as possible. Land softly on the balls of your feet, balance yourself and do another repetition. Start with eight repetitions, build your strength and increase your repetitions after two weeks.
Decline Push-Ups
Step 1
Kneel in front of your couch, facing away from it. Place your knees, shins and feet on the couch. Position your hands under your shoulders, tighten your abdominal muscles and align your shoulders, lower back and hips.
Step 2
Lower your chest toward the ground, bending and flaring your elbows as you descend toward the floor.
Step 3
Stop when your chest is an inch from the floor, push up through your arms and straighten them. Repeat until you complete 15 repetitions. Place only your shins and feet on the couch to make this more difficult.
Squats With Front Raises
Step 1
Hold a weight in each hand, stand up straight, position your feet hip-width apart and bend your knees slightly. Rest your hands on the tops of your legs, palms facing down.
Step 2
Stick your buttocks behind you and position your knees above your ankles. Lower your hips toward the ground, stopping when they are parallel to the floor.
Step 3
Lift the weights in front of your body, parallel to the floor. Lower and repeat until you complete 15 repetitions. Push up through your heels and return to standing.
Things You'll Need
- Dumbbells
- Couch
References
- ACE Exercise Library: Dumbbell Front Raise
- "Fitness" magazine: Squat Videos
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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