The idea of what constitutes a perfect body varies from person to person. In actuality, it is a body that you are happy with and feel comfortable with. When you are at home, you may feel the odds are stacked against you as far as exercise selection is concerned, but that's not the case. Use your creativity, body weight and select household items to get the body you want.
Step 1
Position a chair against a wall to do decline push-ups. This exercise works your upper chest, triceps and shoulders. Place your hands slightly wider than shoulder-width apart on the floor and place your feet together on the chair. Extend your arms, lift your hips and tighten your core to form a straight line from your shoulders to your heels. Lower your chest by bending your elbows and stop when your upper arms parallel the floor. Push back up and repeat 12 to 15 times. Place your knees on the chair for an easier variation.
Step 2
Turn around to do incline pushups for your lower chest. Place another chair next to the existing chair and position your hands on them, slightly wider than shoulder-width apart. Walk your feet backwards until your body forms an angle to the floor. Keep your back straight as you lower your chest toward the chairs. Push yourself back up and repeat for 12 to 15 repetitions.
Step 3
Position the chairs face to face and slightly wider than shoulder-width apart to do dips. Stand in between the chairs, bend down and place one hand on each chair and walk your feet forward slightly. Bend your knees at a 90-degree angle, place your feet flat on the floor and keep your arms close to your sides as you bend your elbows to lower your body. Stop when your upper arms parallel the floor, push yourself back up and repeat 12 to 15 times.
Step 4
Hold a pair of gallon water jugs to do lunges. Stand with your feet together and rest the jugs at your sides. Step forward with your right foot, lower your body down by bending your knees and stand back up. Lunge forward with your left leg and continue to alternate back and forth for 10 reps with each leg. Do not let your back knee touch the floor and do not let your front knee go past your toes when lunging.
Step 5
Execute a squat thrust with twist. Stand with your feet shoulder-width apart and hold one water jug out in front of your chest with your elbows bent and out to the sides. Lower yourself down until your thighs parallel the floor and twist your torso to your right. Twist back to center, stand back up and lower yourself back down. Twist to your left side, then back to center and rise back up. Alternate back and forth for 10 reps on each side.
Step 6
Lie flat on your back to do bicycle kicks. Lift your legs, bend your knees 90 degrees and level your shins to the floor. Place your hands on the sides of your head, lift your shoulders off the floor and look forward. Move your left elbow and right knee toward each other while extending your left leg. Reverse the motion to target your other side and continue moving back and forth steadily for 15 to 20 repetitions.
Tips and Warnings
- Perform three to five sets of your exercises and work out three days a week on nonconsecutive days. If you have excess fat, spend three days doing cardio for 45 to 60 minutes on the alternating days of your weight training. Being that you are at home, either run or walk briskly.
Things You'll Need
- 2 chairs
- 2 gallon water jugs
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