Full body Homeworkout

Workout #1

1.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.
Goal:
Your goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

2.) STEP UPS

Stand behind an aerobics platform or at the bottom step of a flight of stairs. Step up one foot at a time, placing your foot firmly in the center of the step. Bring the other foot up so both feet are on the step. Then step back down to the ground one foot at a time. Ensure you are stepping onto a secure surface for optimal safety. Soup cans may be used for weight for this exercise if you have no weights at home.

HOW MANY: 2 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS

3.) JUMP ROPE

Begin by grasping handles in hands and relaxing the middle of the rope at your ankles, with both
hands at your sides. Swing rope over your head in a forward motion, keeping your feet together jump over the rope. Jump 10 times then rest. You may increase your speed and reps as you feel more comfortable.

HOW MANY: 2 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS

4.) CHAIR SQUATS

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you're back to standing position.
6. Repeat this for 2 sets of 20 repetitions.
7. To progress, squat down until you're just hovering over the chair, but not sitting all the way down.
8. Always keep the knees in line with the toes!

HOW MANY: 2 SETS OF 20 REPS
REST: 30 SECONDS BETWEEN SETS

5.) DUMBELL BENCH PRESS

Tips: Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower
bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out
and your chest high. Lower weight with complete control. Keep your head on the bench
and do not arch your back. Can also be done with a close or wide grip, or with
DUMBBELLS.

HOW MANY: 3 SETS OF 20 REPS
REST: 1 MINUTE BETWEEN SETS

6.) DUMBELL CURLS

Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twisting your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time.

HOW MANY: 2 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS

7.) DUMBBELL ROWS

Tips: Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so
your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.

HOW MANY: 2 SETS OF 20 REPS
REST: 30 SECONDS BETWEEN SETS

8.) TRICEPS EXTENSIONS

Preparation: Position the dumbbell behind your neck with your elbow positioned upward.
Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm.

HOW MANY: 2 SETS OF 15 REPS
REST: 30 SECONDS BETWEEN SETS

9.) ALTERNATE DUMBBELL CURLS

Tips: Just like the Dumbbell Bicep Curl except you alternate each hand, curling one dumbbell at a time.

HOW MANY: 2 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS

10.) CRUNCHES

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

HOW MANY: 2 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS

11.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to
jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk
start back jogging. Repeat this sequence until you complete 20 minutes.
Goal: Your goal is to build up to jogging the whole 20 minutes. Every day you should
jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES
YOU BURN.