In another article, I talked about who could benefit from an at home workout. Since the majority of exercisers out there can get great results from a workout at home, I’m going to give a small exercise routine you can do 3 times a week to tone up those muscles and develop yourself for more advanced routines.
Chest/Tri/Shoulders
Push ups – Start off easy. Push ups are a big foundation of a workout at home. Complete 3 sets of 20 push ups. Make sure to keep good form with hands outside shoulder width. Keep your back in line with your legs and keep a solid plank throughout the motion.
Dips – Complete 3 sets of 12. You can perform dips in your workout at home in many different areas. For example, you can use a chair. Grab on to the edge of the chair with your legs extended on the floor. Lean over the edge of the chair and lower your self down and extend up.
Couch Lift – Complete 3 sets of 12 reps. This exercise can be done with a couch found in your house. Grab one end and lift the end over your head. This is one rep.
Back/Biceps
Pull Ups – Complete 3 sets of 10. These are sometimes hard to do in some areas. A solid tree branch will do fine though. Use an overhand grip and arms wide apart. Keep your back arched back and focus on using the lats to pull upward.
Couch Curl – Complete 3 sets of 10. Grab the bottom of the couch and curl the couch upward. Add weight to the couch for a more difficult workout at home.
Legs/Abs
Body Weight Squats – Complete 3 sets of 15. You want your feet slightly wider than shoulder width. Lower you body till your upper thigh is parallel to the floor.
Elevated Lunge – Complete 3 sets of 10. Get into a normal lunge stance, one leg extended forward and one moved back. Raise your back leg and keep it on a chair. Slowly lower your self. Don’t over extend, this exercise helps stretch the hip flexors.
Weight Crunches – Complete 3 sets of 12. This is a normal crunch with something weighted on your chest. You don’t need much weight. 20 pounds will be plenty. Get a nice range of motion and focus on your abdominal muscles working.
If you get your rest and eat well, this routine will surely help develop some quality muscle and tone your body up. You can learn more about building quality muscle with the No Non-Sense Muscle Building program. It provides great insight on how to develop your body to its ideal proportions, no matter where you train.
Travis
Everything dynamic and very positively!
Charlie