The home is a place to relax, recline and recharge your batteries when you are wiped out from a long day at work. It can also double as a location to get into shape or get into better shape. If you are a man, and you want to tone up the body without spending money on a gym membership, you can do several exercises to achieve this goal. Perform 15 to 20 reps of these exercises and do them in a circuit with 30 seconds of rest in between each. Do four to five circuits and work out three times a week on nonconsecutive days.
Push-ups with Leg Raise
Push-ups work the chest, shoulders and arms at the same time. When you add in a leg lift, you also recruit your core musculature. Lie on your stomach with your hands directly under your shoulders and your toes curled under your feet. Push your body up in the air and contract your core to straighten your back. Lift your right leg in the air as you lower your body toward the floor. Stop when your chest is a fist-width away and push yourself back up. Place your foot down and perform another push-up; this time lifting your left leg up in the air. Keep alternating your legs with each push-up.
Burpees
Burpees are full-body, high-intensity exercises that recruit multiple muscle groups. Stand with your feet shoulder-width apart with your hands at your sides. Bend down and place your hands on the floor just outside of your feet. Kick your legs behind your body, landing on your toes. Go right into a push-up, quickly snap your feet back to the starting point and jump in the air as high as you can. Raise your arms above you when you do this as if you were trying to grab onto a crossbar. Land on you feet and repeat.
Tuck Jumps
Tuck jumps place emphasis on your thighs. Stand with your feet shoulder-width apart and place your hands by your sides. Bend down into a deep squat position and jump in the air as high as you can. Tuck your knees into your chest, land back on the ground and repeat.
Chair Dips
Dips can be performed with two chairs. Place them face to face and slightly wider apart than the length of your legs. Grab the sides of one chair and prop your heels up on the other one. Lift your right leg in the air as you lower your body down toward the ground. Stop when your elbows bend to 90 degrees and push yourself back up. Place your right heel back on the chair and lift your left leg up in the air. Repeat the dip and keep alternating each leg lift with each dip.
Alternating Arm and Leg Lifts
Come into an extended arm plank position to do opposite arm and leg lifts. Lie on your stomach with your hands directly under your shoulders and your toes curled under your feet. Push your body up and contract your abs to get your back straight. Extend your right arm straight up in front of you as you simultaneously lift your left leg up in the air behind you. Lower your arm and leg and lift your opposite arm and leg. Keep going back and forth for a series of reps.
V-ups
V-ups target the upper and lower abs at the same time. Lie on your back with your arms overhead and your legs extended. Lift your arms and legs simultaneously and try to touch your toes with your hands. Lower your arms and legs back down until they are an inch above the floor and repeat.
Wind Sprints
Wind sprints are a type of interval training and they are very intense. Start with a light 5- minute jog. Run as hard as you can for 20 seconds, then jog again for 40 seconds. Keep alternating back and forth for 20 minutes and finish with a light 5-minute jog. Perform your sprints three times a week on the alternating days of your circuit workout.
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