| Just because you can't find the time to work out | | | | allow your upper body to rest while working out |
| at a gym does not mean that you have to miss | | | | your lower body. |
| out on the benefits of an exercise program. A | | | | Before trying out any workout, see your doctor |
| home exercise program can give you a total | | | | if you have any injuries, illnesses, or other |
| body workout. You can easily find a large number | | | | conditions that may affect your workout. Modify |
| of workout programs that you can do at home | | | | any exercises that cause discomfort or pain. |
| for overall fitness, weight loss, or strength training. | | | | The workout program below will give you a total |
| A good exercise program, whether for the home | | | | body home workout. You will need a barbell, |
| or gym, combines both cardiovascular and | | | | dumbbells, an exercise ball, an exercise mat, and a |
| weightlifting exercises. Typically, your weightlifting | | | | weight bench. Start by warming up with 5 |
| routine should consist of seven to twelve | | | | minutes of light cardio exercise. For beginners, |
| exercises. Your workout should include all muscle | | | | start without weights for one set of 14 to 16 |
| groups. Perform a few exercises for each muscle | | | | reps. |
| group to get the best results. | | | | Intermediate and advanced exercisers can do 2 |
| Change your workout program every couple of | | | | or 3 sets of 10 to 12 reps using enough weight to |
| weeks. As your body adapts to the same routine, | | | | just complete the desired number of reps. |
| your progress will slow down. Challenge your body | | | | 1. Bench press (Chest) |
| by doing different cardio and strength training | | | | 2. Barbell row (Back) |
| exercises. Change your exercises periodically. | | | | 3. Back extension (Lower back) |
| For best results, perform strength training | | | | 4. Hammer curls (Biceps) |
| exercises with your cardiovascular exercises. By | | | | 5. Kickbacks (Triceps) |
| increasing muscle mass, you will be able to boost | | | | 6. Deadlifts (Glutes, hamstrings, back) |
| your metabolism and burn fat much faster. | | | | 7. Static lunge (Quads, hamstrings, glutes) |
| Perform weight lifting exercises at least twice a | | | | 8. Squats (Quads, hamstrings, glutes) |
| week. | | | | 9. Bicycle (Abs) |
| Your home exercise program should include a full | | | | 10. Ball crunch (Abs) |
| body workout that targets the entire body. Do | | | | Combine the above exercises with a cardio |
| the exercise program three times a week with a | | | | workout such as jogging. After a couple of |
| rest day in between. If you exercise a muscle | | | | weeks, change the exercises in your home |
| group on one day you have to give it a rest the | | | | exercise program to prevent your body from |
| following day. You may also opt to exercise the | | | | adapting to your workout routine. Continually |
| upper body one day and do the lower body on | | | | challenging your body will result in greater |
| the next day. With this type of program, you can | | | | progress. |
| lift weights on consecutive days as long as you | | | | |