If you are looking to get some exercise without having to leave the comfort of your home, this is an achievable goal. Your home offers you some advantages that the gym does not. You never have to wait in line for a machine, you do not have to spend a dime on gas and you do not have to get aggravated with traffic on your way there or back. A routine using minimal equipment can help you reach your fitness goals.
Step 1
Place two sturdy chairs side by side to do decline push-ups. Place your toes on the centers of the chairs and place your hands on the ground, directly under your shoulders. Push your body up in the air until your arms are extended. Slowly lower yourself down until your chest is right above the ground and repeat for 10 to 12 reps. Make sure to keep your abs contracted and maintain a straight line from your shoulders to your heels throughout the exercise.
Step 2
Perform standard push-ups on the floor. Lie on your stomach and place your hands directly under your shoulders. Curl your toes under your feet and push your body up in the air. Lower yourself down until your chest is the width of your fist away from the ground then push back up. Remember to keep your back straight and core tight. Do 10 to 12 reps.
Step 3
Use the chairs to do incline push-ups. Place one hand on each chair and extend your arms straight up with your toes curled under your feet on the floor. Your body should be at an angle. Lower your chest toward the chairs until it is about a fist-width away then push yourself back up. Repeat 10 to 12 times.
Step 4
Arrange the chairs so the fronts of them are facing each other and they are slightly farther apart than the length of your legs. Grab the sides or front edge of one chair with your hands and place your heels up on the other one. Lower yourself down until your upper arms are parallel to the ground and push yourself back up. Do 10 to 12 reps.
Step 5
Fill two 1-gallon water jugs and use them to do lunges. Hold the jugs down by your sides and take a step forward with your right foot. Bend your knee 90 degrees and bend your back knee until it is right above the ground. Bring your feet back together, step forward with your left foot and repeat the same movement. Do 10 to 12 reps with each leg.
Step 6
Use one jug to add resistance for crunches. Lie on your back with your knees bent and feet flat on the floor. Hold the jug straight above your body with both hands. Curl yourself up by contracting your abs. Push the jug up towards the ceiling and squeeze for a second. Lower yourself back down and repeat 10 to 12 times.
Step 7
Go outside for cardiovascular exercise. Walk at a fast pace or run for at least 45 minutes. You can also alternate between the two. If you own a bike or swimming pool, and you prefer this type of exercise, then do that instead.
Step 8
Do your weight training and cardio exercise three days a week each on alternating days. Perform three to four sets of your weight training exercises.
Things You'll Need
- 2 chairs
- 2 gallon jugs of water
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