What separates good home exercises from bad home exercises is your form. Even the best exercises are ineffective if you do not do them properly. When you exercise, you should set your sights on working as much of your body as possible with the resources you have. You definitely have access to your body, and being that you are at home, a couple other tools will come in handy.
Chair Push-ups
Standard push-ups, with your hands and feet on the floor, predominately work your chest and triceps. By adding a chair to the exercise and making a slight variation, you can increase the focus on your triceps, biceps, back and shoulders. Carefully place your hands on the floor and knees on the chair. Your feet should be in the air at this point and your knees should be bent. Keeping your abs tight, lower your head toward the floor by bending your elbows. Once your head is about an inch from the floor, push back up and repeat. When you first begin this exercise, you do not need to get your head close to the floor. Only go as far as possible and slowly work your way down.
Chair Dips
Chair dips shift the focus to the back of your upper arms. Your upper chest and shoulders receive work as well. To begin, stand with your back to a chair and place your hands on the front edge. At this point, your knees should be bent, feet should be out in front of you on the floor and arms should be completely extended. Slowly lower your butt down in front of the chair by bending your elbows. Once your upper arms parallel the floor, push yourself back up and repeat. Be careful with the placement of your chair. To prevent it from sliding, move the back legs up to a wall. For a more challenging variation, prop your heels up on another chair.
Prisoner Squats with Twists
Prisoner squats by themselves work the glutes and thighs. When you add a twist, you also work your abs. Begin by standing with your feet shoulder-width apart and interlacing your fingers behind your head. Keeping your back straight, lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and twist your torso to your right. Twist back to the center, lower yourself into another squat and twist to your left side. Alternate back and forth with each repetition.
Sprinter Pulls
Sprinter pulls work your lower body muscles and cardiovascular system at the same time. To begin, step back with your left foot and lower yourself into a deep lunge by bending your knees. Your left arm should be in front of your body and your right arm should be behind your body at this point as if you were running. Quickly stand up out of the lunge as you move your left leg in the air in front of you. When you do this, switch your arm position so your right arm is now forward and left arm is now behind you. Hold for a full second, step back into the lunge and repeat. After doing a set of reps, switch sides. To increase the resistance with the exercise, hold small water bottles in your hands.
Jack Knife Sit-ups
Jack knife sit-ups work the upper and lower abs simultaneously. They are performed from a face-up position on the floor. Keeping your legs straight, place your arms over your head and flat on the floor. Steadily move your arms over your head as you lift your shoulders and legs. Try to touch your toes with your hands and hold for a second. Slowly lower yourself back to the starting point and repeat. To increase the resistance, hold a gallon water jug in your hands.
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