Home Workout Routine

Shapely Thighs at Home

2009-01-21T17:49:00.002-06:00

Required Equipment:

Exercise Ball
Dumbbells

1.) WARM-UP WALKING

Walk/Jog for 10 minutes

2.) LEGS - DB SUMO SQUATS

Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet wider than shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet.

Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

How Many: 3 Sets of 15

3.) LEGS - KNEELING LEG EXTENSION II

Starting Position: On an exercise matt get down on your knees and elbows. Wrap the band around your left knee and right heel. Keep your back straight.

Movement: Exhale as you extend your right leg back until it has just a slight bend in it. Inhale as you slowly return your leg back down to the starting position. Repeat on other side as required.

How Many: 3 sets of 15

4.) LEGS - EXERCISE BAND LYING LEG PRESS

Starting Position: Lie on your back on an exercise matt with the band around the soles of your shoes and the handles held at chest level. Bend your knees in towards your chest and angle your feet upward.

Movement: Exhale as you press your feet up until your legs have just a slight bend in them. Inhale as you lower your legs back down to the starting position. Repeat as required.

How Many: 3 sets of 15

5.) LEGS - BALL DOUBLE LEG CURLS

Starting Position: - Lie on your back and position a small exercise ball under your lower legs. Press your palms into the floor for support on either side of your body.

Movement: - Exhale as you roll the ball in towards your buttocks as far as you can. Slowly roll the ball back to the starting position. Repeat as required.

How Many: 3 sets of 15

6.) LEGS - DUMBBELL SIDE LUNGES

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a dumbbell in each hand with your arms hanging down in front of you.

Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required.

How Many: 3 sets of 15

7.) LEGS - SINGLE BALL WALL SQUAT

Starting Position: - Position an exercise ball between your middle back and a wall. Stand on one foot and lean back against the ball.

Movement: - Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position while rolling the ball up your back. Exhale as you slowlystraighten your legs, keeping your head and chest up, returning to the starting position. Repeat with other side as required.

How Many: 3 sets of 15

8.) LEGS - SIMPLE QUAD STRETCH

Starting Position: Lie on your left side on an exercise matt with your knees bent. Keep your knees and the inside of your thighs together.

Movement: Extend your left leg out straight, keeping your right leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing yourpelvis forward. Hold this position for thirty seconds. Repeat as required on other side.

9.) LEGS - SIMPLE HAMSTRING STRETCH

Starting Position: Sit on an exercise matt with your legs straight out in front of you and your palms placed on the matt for support.

Movement: Keeping your back straight bend at your waist and leanforward as far as you can. Hold this position for thirty seconds.

10.) CARDIOVASCULAR - CARDIO - JOGGING

Jog for 20 minutes walking only to recover

Home Workout Routines with Dumbbells

2009-01-19T08:13:00.006-06:00

Required Equipment:

Set of Dumbbells
Stability Ball
Jog outside or Treadmill

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:

You 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.) PUSH UPS

Lie down on the floor, chest down. Palms are flat on the floor about a shoulder-width apart and level with your shoulders. Your feet are together and your legs are and back are straight
Look forward and as you go down , make contact with the floor with your chin
When you come up, don’t bend or arch your upper or lower back as you push up. Apart from being poor form this makes you look like a floundering lobster !
Breathe out as you go up.
Pause and then repeat the process

Once you have mastered the basic push up, there are many ways to customize it to your liking and fitness level. Some of them are very challenging, others are great fun to do with friends. Experimenting with these will help keep you motivated - well, hopefully.

HOW MANY: 2 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

3.) 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: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

4.) DUMBBELL 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: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

5.) DUCK SQUATS

Starting Position:

Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body.

Action:

INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.
EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep. Special Instructions Keep abs contracted. Make sure knees to not pass the line of the toes.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

6.) CALF RAISES

Tips: Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead.

HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS

7.) SHOULDER PRESS

Preparation:

Position dumbbells to each side of shoulders with elbows below wrists.

Execution:

Press dumbbells until arms are extended overhead. Lower and repeat.

HOW MUCH: 3 SETS OF 10
REST: 40 SECONDS IN BETWEEN SETS

8.) 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: 3 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS

9.) 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:
You 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.

Sexy Back and Arms Homeworkout

2009-01-17T11:57:00.003-06:00

Required Equipment:

Exercise Bands
Stability Ball
Jog outside or Treadmill

1.) WARM-UP WALKING/JOG

Walk/Jog for 10 minutes

2.) SHOULDERS - EXERCISE BAND PULL DOWN

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Place your hands behind your head and grip the handles with your palms turned down.

Movement: Exhale as you pull the handles apart as far as you can, keeping a slight bend in your elbows. Inhale as you return the handles back to the starting position. Repeat as required.

How many: 3 sets of 15

3.) BACK - BALL DB ROW

Starting Position: Rest your right hand and knee on an exercise ball by bending at your waist. Grip a dumbbell in your left hand and allow it to hand down by your side.

Movement: - Exhale as you pull the dumbbell up keeping your elbow close to your side. Inhale as you slowly return the DB back down to the starting position. Repeat as required.

How many: 3 sets of 15 reps

4.) BACK - COBRA

Starting Position: Lie on your stomach on an exercise matt with your palms on the matt on either side of you and your legs outstretch.

Movement: Exhale as you lift your upper body and feet off ofthe matt. Stretch your arms out and aim to pull your thumbs towards each other behind your back. Hold this position as long as you can. Repeat as required.

How many: 3 sets of 15

5.) BICEPS - EXERCISE BAND BICEP CURL

Starting Position: Stand with your feet shoulder width apart on the middle of the band. Grip the handles with your arms fully extended down and palms turned up.

Movement: Exhale as you curl the handles up towards your shoulders. Inhale as you slowly return the handles back down to the starting position. Repeat as required.

How many: 3 sets of 15

6.) BICEPS - BALL DB PREACHER CURLS II

Starting Position: - Lie with your chest on an exercise ball and your knees slightly off of the floor. Place your elbows over the front of the ball closer than shoulder width apart with palms facing up and elbows slightly bent. Grip a dumbbell in each hand.

Movement: - Exhale, bending only your right elbow and curl the dumbbell up to your shoulder. Inhale while lowering your right arm to the starting position. Exhale while you curl the dumbbell in your left hand up to your shoulder. Inhale as you lower your left arm back down to the starting position. Repeat as required.

How many: 3 sets of 15

7.) BICEPS - PRONE DUMBBELL CURLS

Starting Position: Lean your chest against the backrest of an incline bench with your feet flat on the floor. Grip a dumbbell in each hand with your palms turned up, and allow your arms to hang down in front of you.

Movement: Exhale as you curl the dumbbells up towards your shoulders. Inhale as you slowly return the weight back down to the starting position. Repeat as required.

How many: 3 sets of 15

8.) BICEPS - BALL BEHIND THE HEAD BICEP STRETCH I

Starting Position: Sit on an exercise ball with your feet flat on the floor.

Movement: Lift your arms above your head, keeping them straight. Bend your elbows and place your palms on your upper back. Pull your elbows back as far as you can. Hold this position for thirty seconds.

9.) BACK - BALL LOW BACK STRETCH

Starting Position: Sit on an exercise ball with your feet flat on the floor.

Movement: Raise your right knee upward and pull it toward your chest with your hands. Hold this position for thirty seconds. Repeat as required on other side.

10.) CARDIOVASCULAR - CARDIO - JOGGING

Jog for 20 minutes. If you get tired walk for only two minutes and start back jogging.

Full body Homeworkout

2009-01-11T21:31:00.005-06:00

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.

Home workout routine

2007-04-06T17:29:00.001-05:00

Home workout routine

Lose up to 15 pounds in 7 weeks

without going to the gym

A good home workout routines can help you lose up to 15 pounds without leaving home. It is possible to accomplish this goal in about 7 weeks if you complete the program properly. With a good home workout and diet plan you can workout at home for the first few months of your body transformation. Home workouts can be an effective way to lose fat. With a combination of dieting and minimum equipment you can jump start your workout right from home.

Sample Workout #1

1. Jogging /walking intervals

Start out with a brisk 3 minute walk. After three minutes start jogging until you reach your limit. When you reach your limit start back to walking brisky for two minutes. After two minutes start back jogging and try to complete the same amount of time you did on the first jog. When you have completed that time start back walking for two minutes. Continue the same routine until you have completed a total time of 30 minutes. Carefully record the times with a stop watch.

2. Stretch for about 3 to 5 minutes

Take your time and make sure you are stretched properly

3. Jump rope

Perform 3 sets of 100 jumps with the rope. You must complete all sets and reps before you stop, even if you have to take a few seconds to recover. Complete all of the reps.

4. Walking

Walk carrying 2 ½ pounds dumbbells for 10 minutes. This must be performed outside or on a treadmill. Walking in place is not a substitute for walking outside.

5. Jump rope

Perform 2 sets of 100 jumps with the rope. You must complete all sets and reps before you stop, even if you take a few seconds to recover. Complete all of the reps.

6. stretch for 3 to 5 minutes

The workout above is great to try for results. If you would like a customized home workout and diet contact me at fullbodymakeover@yahoo.com All home workouts are designed to burn 500 to 700 calories. It should be perform 6 to 7 days a week Since you are doing it at home there is no excuse to miss a workout. This workout will give you fantastic results to get you ready for the gym in the future. This was just a sample workout but a customized workout works best. It takes in considerations your age, weight, height abilities, and goals.

Here are 7 tips to effectively lose with your home workout routine

1. If you don’t have a treadmill be willing to jog or walk outside. If you don’t like being outside then invest in a treadmill. It is probably best to save the money and go outside and jog or run.

2. Each workout should last at least one full hour. Make sure you perform each exercise completely for the complete time. Taking even one minute or changing the workout will cause your changes to go down. You should not split your workout into separate session. For example: You can not do 20 minutes now and 20 minutes later. You have to do the full hour at one time.

3. Diet correctly. You are wasting your time If you are not willing to diet alone with exercising. If you need someone to monitor your diet you can visit http://www.makeoverfitness.com

4. DON’T make excuses!! This is a home workout so you should be able to do everything listed. The more excuses you make the less weight you will lose. JUST DO IT!!!

5. Each individual has diet needs, eating habits, and health issues. If you are serious about making this effective you should get your home workout customized at http://www.makeoverfitness.com/

6. You can not do the same thing with the same times and expect improvement. You have to improve with your times and performance daily. If you jog 3 minute one day try for 4 the next. Changing your intensity and routines are very important to success.

7.This workout is only suppose to last about a few months. After a couple months this workout becomes less effective. At this point you need to join a gym or a facility with enough equipment. A gym will have enough equipment to properly start a weightlifting routine. This is essential if you desire long term results.