It is not always easy or financially possible to get to a gym, but you can get a workout in the comfort of your own home. Working out at home is a great option because only simple equipment is needed, and it can be done on your own schedule. For maximum benefit, combine upper and lower body movements and do the exercises without much rest in between to keep your heart rate elevated.
Step 1
Warm up. Jog in place, simulate jumping rope or do jumping jacks for three minutes. Any combination of the three is acceptable. The goal is to warm your muscles and get your heart pumping faster.
Step 2
Grab your dumbbells and stand with your feet a little wider than hip width apart. Bring your dumbbells up to head level with your elbows toward the front. Squat down like you are going to sit in a chair that is behind you, bringing your thighs parallel to the floor. Rise back up and press the dumbbells toward the ceiling. Bring your arms back to the starting position, and repeat the motion.
Step 3
Stand with one foot in front of the other, approximately 2 1/2 feet apart, depending on the length of your legs. Keep your arms straight down by your sides with your palms facing forward, dumbbells in hand. Lower your body toward the ground so that both knees are at a 90-degree angle; at the same time, bend your elbows and raise the dumbbells. Return to the starting position and repeat the movement. Do three sets of 10 to 15 repetitions on each leg.
Step 4
Stand with your legs apart, slightly wider than shoulder width. Hold dumbbells with your thumbs pointing toward each other and your arms by your sides. Your elbows should be straight. Lean your body to the right, bending the right knee and putting all of your body weight on it. Your left leg should be straight. While your are leaning to the side, lift both arms straight in front of your body up to shoulder height. Come back to the starting position and repeat on the left side. Do three sets of 10 to 15 repetitions on each leg.
Step 5
Bring your feet together and bend your knees to simulate sitting in a chair. Grasp dumbbells with your thumbs facing up, pulling your elbows behind your body. Hold this position and extend your elbows, pushing the dumbbells behind you. Return to the starting position and repeat. Do three sets of 10 to 12 repetitions.
Step 6
Lie on your back on a yoga mat and bring your legs up together so that your hips and knees are at a 90-degree angle. Place your fingers behind your ears and raise your shoulders off the mat, keeping your chin off your chest. Lower your shoulders back to the mat and repeat the motion. Do three sets of 20 to 30 repetitions.
Step 7
Lie on your back on the yoga mat and bring your legs up so that your hips and knees are at a 90-degree angle. Place your fingers behind your ears and raise your shoulders off the mat. Bend your left knee, bring your right shoulder toward it and extend your right leg. Return to the starting position and repeat with your left shoulder. Do three sets of 20 to 30 repetitions.
Step 8
Sit on your yoga mat in a straddle position. Reach toward your right foot and hold for at least 15 seconds. Repeat to the front and to the left side. Sit up tall and pull your right arm across your body; hold for at least 15 seconds. Repeat on the left side. Then, stand on your left leg and pull your right foot up behind you, keeping your knees close together. Hold for at least 15 seconds and repeat on the other side.
Tips and Warnings
- Add more cardiovascular exercise to your routine by going for a walk or run. You can also walk up and down a staircase several times. As you see improvement, increase your repetitions.
- Consult a physician before beginning any exercise routine. When performing squats or lunges, your knees must not track in front of your feet. Be sure to start with lightweight dumbbells and increase the weight slowly as needed.
Things You'll Need
- Dumbbells
- Yoga mat
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