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Training Guide
At Home Exercise Guide

This guide will provide you with a few quick exercises that you can perform within the comfort of your own home. Many of these can even be done without equipment. For those of you who don't have enough time to make it to the gym or would prefer to work out in privacy--this guide is for you.

1. Push-ups
A well known exercise that can work almost the entire upper body.
Easy to perform and can be done virtually anywhere.

To perform: Get all all fours and lower your self down until chest nears the floor. Press yourself back up just before your elbows lock out. This will keep tension on your triceps throughout the movement.

2. Push-ups with single leg raised
A harder variation of the regular push-up for those who want more of a challenge.

To perform: Same as a normal push-up but with one leg held in the air throughout the movement. Switch legs after one set. 

3. Push-ups with bent knee
An easier version of the standard push-up for those who need to build up strength before working toward a regular push-up. 

To Perform: Instead of having contact with the ground on your toes, place a cloth or something soft beneath your knees as they support you throughout the movement. 

4. Contralateral Limb Raises
A great way to work your lower and upper back muscles that normally don't get enough exercise. A low intensity exercise that anyone can do.

To Perform: Lay on your stomach and with your limbs out in all directions. Your body should resemble the letter "X". Now raise the right arm with the left leg a few inches off the ground at the same time. Lower and switch to the left arm and right leg. Repeat. You can even hold these for a few seconds each repetition. 

5. Supermans
A version of the contralateral limb raise but utilizing all limbs at once.

To Perform: The same thing as a contralateral limb raise laying on your stomach but raising all limbs at once like superman flying through the air. You can hold at the top of the movement for a few seconds each repetition

6. Bent knee crunches
Just one variation of crunches that can be done with a small open space.

To Perform: Lay on back and bend knees to 90 degrees. You may also cross your legs if you like. Cross your arms over your chest and bring your elbows to your knees as you crunch up. To make it more challenging you may place your hands behind your head!

7. Front Plank
An excellent core workout that has many benefits for such a simple exercise.

To Perform: Place bodyweight on forearms with elbows bent at 90 degrees. Keep legs straight and stay on toes. Hold your body in a straight line for a given period of time. Work your way up to a minute if you can!

8. Side Plank
A sideways front plank that focuses on those sides!

To Perform: Lay sideways and support your self on your one forearm and hold your legs straight with one leg on top of the other. Hold Yourself as straight as possible for a given period of time.

9. Side wall sits
Great for a full lower body workout. See how long you can hold it!

To Perform: Stand with your back on the wall standing straight up. Now slowly lower yourself bending at the knees until you feel your legs working. Usually this will be around 90 degrees. Hold yourself in this position for as long as you can. 

10. Squat Jumps
An excellent way to use your entire lower body with or without the jump.

To Perform: Stand with feet slightly shoulder width apart. Bend down keep knees straight over your toes. Be sure to stick your bottom out and keep your upper body tall and straight. Your tendency will be to lean forward. Lower yourself until your knees reach about 90 degrees. Burst up into a jump and land with knees bent or press yourself up using your buttocks (focusing pressing with heels into the ground helps). Can be done with a chair for support and the jump part is optional. 

11. Lunges
A great way to build up those quadriceps with your own bodyweight.

To Perform: Stand straight up and bring one leg forward out about 2-4 feet or whatever feels comfortable. Bend at the knee until your leg is at a 90 degree angle. Be sure to keep your torso straight up and tall throughout motion. Back leg may bend but msot of your weight will be supported by lunging leg. Push off with the supported leg (front leg) back into the starting position. Repeat with other leg.

12. Side lunge
A slight variation of regular lunges but working lateral leg muscles as well!

To Perform: Instead of lunging forward, lunge out at an angle which feels comfortable. Be sure to keep your balance. Holding your hands like this can help with balance too. 

13. Glute Bridge
Work your lower back as well as your backside with this simple movement.

To Perform: Lay on back with knees bent to 90 degrees and feet flat on mat. Squeeze your buttocks and thrust your pelvis into the air until your hips and torso are in a straight line. Hold for a few seconds and gently lower your body back to the ground. Arms are at sides on ground for support the entire exercise. 

14. Side leg abduction
Exercise those commonly unused abductors with this easy to perform movement.

To Perform: Lay on side with your leg on the ground in a 90 degree angle. Bring leg toward ceiling in line with your body. Point toe down toward the ground and while keeping your leg straight, raise it straight up. Repeat with other side. This picture has both legs straight with no toe point but is a great visual nonetheless. 

15. Wall calf raises
Tighten and tone those calfs with nothing more than a wall and your body weight.

To Perform: Face a wall and place hands flat on it for support if necessary. Push up on your toes keeping your entire body straight. Lower slowly until just before your heels hit the ground. This will keep tension on your calfs the whole time. For an extra burn try to hold at the peak of the exercise a couple of seconds each repetition. 

16. Stair climbs
If you have stairs available this is an excellent way for a combo exercise involving the cardiovascular and muscular system! 

To Perform: Walk up and down stairs for either a given period of time or repetitions. Try variations such as skipping a stair every step. 
Note: Take caution whenever doing exercise up and down stairs especially if it is a big staircase. Don't do sideways steps up and down stairs. 

 The Routine Guidelines:

  • Pick as many exercises from this list as you would like
  • Try to pick both upper and lower body exercises and throw in a few lower back ones too
  • Perform 3 sets of 10 repetitions of each of the exercises you picked
  • Slowly progress on the amount of repetitions you perform each workout session
  • Try to make your workout last at least 20-25 minutes
  • Try to only take up to 2 minutes in break time in between each set
  • Remember to keep water nearby and you can even play your favorite music 
  • Be creative with your exercises as there are many possibilities for exercises within your home!
Check out other varieties of Workout Routines available on this site!

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  • Sets: 3
  • Reps: 10
  • Workout Duration: >20-25 min
  • Recovery Between Sets: 1-2 min
  • Type: Strength, Endurance, Balance
  • Weight Load: Body weight
  • Intensity: Low-Moderate

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