Home Exercise Routine
It is possible to create a very effective exercise program right in your own home. This exercise program is designed for the beginner, using simple exercises that can be done around the home, with either no equipment required or minimal equipment that is found around most homes. See also Ideas for Cheap Home Weights, and the Complete Home Exercise List.
Instructions
Before starting you should warm up for about five minutes, with a brisk walk or jog around the block, skipping or jogging on the spot. Perform the following exercises in order, aiming for 3 sets of 12, meaning that for each exercise you should perform up to 12 repetitions (unless noted otherwise in the instructions), and complete 3 sets of each exercise before going on to the next. At first you may wish to aim for 2 sets of 8, and build up from there. You should rest for a couple of minutes between each exercise. Alternatively, you can group two exercises (which use different muscle groups), and alternate between the two which gives each muscle group a rest while you are working out another.Step Ups
For the best results, do this workout two or three times a week, with at least a day between workouts for adequate recovery. You should always be striving to increase the load and/or intensity, to maximize your fitness gains. Once your fitness has improved, and you can go through this routine without too much bother, you need to find a more advanced program.
Follow the links for each exercise for more details instructions on how to perform the exercise and for possible variations. For some exercises there are alternatives, to be used if the primary exercise is not possible due to lack of equipment or injury. You should also add in the alternatives to the program for variation every now and then.
It is possible to create a very effective exercise program right in your own home. This exercise program is designed for the beginner, using simple exercises that can be done around the home, with either no equipment required or minimal equipment that is found around most homes. See also Ideas for Cheap Home Weights, and the Complete Home Exercise List.
Instructions
Before starting you should warm up for about five minutes, with a brisk walk or jog around the block, skipping or jogging on the spot. Perform the following exercises in order, aiming for 3 sets of 12, meaning that for each exercise you should perform up to 12 repetitions (unless noted otherwise in the instructions), and complete 3 sets of each exercise before going on to the next. At first you may wish to aim for 2 sets of 8, and build up from there. You should rest for a couple of minutes between each exercise. Alternatively, you can group two exercises (which use different muscle groups), and alternate between the two which gives each muscle group a rest while you are working out another.Step Ups
For the best results, do this workout two or three times a week, with at least a day between workouts for adequate recovery. You should always be striving to increase the load and/or intensity, to maximize your fitness gains. Once your fitness has improved, and you can go through this routine without too much bother, you need to find a more advanced program.
Follow the links for each exercise for more details instructions on how to perform the exercise and for possible variations. For some exercises there are alternatives, to be used if the primary exercise is not possible due to lack of equipment or injury. You should also add in the alternatives to the program for variation every now and then.
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