Enjoy a complete workout without going to the gym. Exercises requiring either no equipment or a few small pieces -- such as dumbbells or exercise bands -- are ideal for this purpose. Do eight to 12 repetitions of eight to 10 strength-training exercises, along with 20 minutes of vigorous exercise twice a week.
Side Plank
Balance on one arm and one foot in this yoga exercise that strengthens your arms. Place yourself in the upward position of a pushup, palms slightly in front of your shoulders and fingers pointing forward. Swing your right arm out 180 degrees as you rotate your torso to face the right wall and stack your right foot on top of your left foot; hold for 10 to 30 seconds. In the final pose, your fingers are pointed toward the ceiling with your elbows and knees straight; your body forms a straight line from your toes to the crown of your head. Come out of the position by reversing the steps and repeat on the other side.
Exercise Band Squats
Use exercise band squats to work your butt, hips and legs. Tie the ends of your exercise band in a knot to make a circle and put it around your calves. Place your body in a squat position with your legs hip-width apart and knees bent no more than 90 degrees. Put your right hand on your right hip and place your left fingertips on the floor to get into the starting position. Stand up as you lift your left arm up above shoulder height as you move your left leg out to the side to stretch the exercise band. Return to the starting position and repeat on the other side.
Crunches with an Exercise Band
Add variety to your abdominal workout with an exercise band. Lie on the floor with knees bent. Tie the band into a loop and place it around your thighs, about 4 inches above your knees. Place your hands behind your head. Lift your bent legs so your thighs are perpendicular to the floor and your shins are parallel with the floor. Lift your upper body off the floor, stretch your legs apart against the band's resistance and make 10 small clockwise circles with your upper body. Lower to the floor and repeat with counterclockwise circles.
Reclined Chest Press with the Exercise Ball
Use a large exercise ball and two dumbbells for this chest and arm exercise. Lie on your back with a dumbbell in each hand, rest your legs on top of the ball so your thighs are perpendicular to the floor and bend your elbows so the dumbbells hover over your chest. Straighten your elbows to raise the dumbbells. Lower the dumbbells to complete one repetition.
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