Building a Better Body ~ FREE Home Workout Routine

Are you looking to gain a little muscle or tone up what you already have but don't have time or money for the gym?  Maybe you would just prefer to workout in the privacy of your own home?  Fortunately, there are some simple yet effective exercises you can use to sculpt your body.  Here is a good muscle building workout you can do without weights and right from the privacy of your own home!!


LEGS:

Squats:

• Place your feet a little more than shoulder width apart with your toes turned out slightly
• Hold your arms straight out in front of your body OR hold a broom stick over your shoulders
• Move your hips backwards first as you bend your knees to perform the squat.
• Squat down until your thighs are slightly above parallel with the floor
• Perform 25-30 reps

Lunges:

• Stand in a split stance (one foot forward and one foot back) with about two feet distance between your feet
• Lift the heel on the back foot and have the front foot flat on the floor
• Bend both knees and allow the back knee to touch the floor
• Perform 25-30 reps

Stiff-leg Dead lifts:

• Stand with feet shoulder width apart
• Have a slight bend in your knees but keep your legs stiff
• Bend forward from your hips until you feel tension in your hamstrings
• Focusing on your glutes and hamstrings, flex your muscles to pull your body back to the upright position
• Perform 25-30 reps

Calf Raises:

• Hold onto the back of a chair or a wall for balance
• Lift your heels of the floor as far as you can
• Squeeze your calf muscles (back of your lower leg) as hard as you can when you reach the top position
• Hold for a count of five
• Lower your heels to the floor again
• Perform 25-30 reps

Lateral Leg Lifts:

• Kneel on the floor and place your hands on the floor directly below your shoulders
• Place one leg out to the side and lift off the floor then lower
• Perform 25-30 reps for each leg

Towel Sliders:

• Place a towel on a hardwood or linoleum floor (or one in which a towel will move across easily)
• Stand on the towel with your right foot
• Place your left foot on the floor (not on the towel)
• Slide your foot to the right while squatting down with your left leg
• Slowly slide the towel back toward your body and focus on resistance while you return to the standing position
• Repeat 25-30 reps each side

UPPER BODY:

Upper Body Lifts:

• Lie face down on the floor with your arms stretched out in front of you
• Slowly lift both arms off the floor
• Feel tension in the lower back muscles and hold for about 2 seconds
• Repeat for 10-15 reps

Leg Raises:

• Lie face down on the floor with arms stretched out in front of you
• Slowly lift on leg at a time (or both at the same time if you can) off the floor
• Feel tension in the lower back and hold for 2 seconds
• Repeat for 10-15 reps

Push-Ups:

• Have your hands and knees on the floor and your hands a little more than shoulder width apart
• Slowly lower your torso to the floor
• Then push yourself back up to the starting position
• Repeat for 10-15 reps

Dips:

• Place your hands on the edge of a chair slightly wider than shoulder width apart
• Place your feet on the floor in front of your body
• Bend elbows and lower your body
• Push yourself back up to the starting position
• The easier way to perform this exercise is to bring your feet closer to your body
• The more difficult way to perform this exercise is to move your feet further from your body
• Repeat for 10-15 reps

Curls:

• Hold a weighted item in your hands palms facing up (think rolling pin, laundry detergent, etc)
• Bend your elbows and curl the item towards your chest
• Squeeze your biceps at the top position
• Hold for 2 seconds
• Slowly lower the item to the starting position
• Repeat for 10-15 reps

Pull-Ups:

• Secure a broom or mop handle between two chairs (make sure the broom/mop handle is strong and can support your weight)
• Lay on the floor in the middle of the chairs
• Grip the broom or mop handle and lift your upper body towards the bar
• Lower your body slowly to the starting position
• Repeat for 10-15 reps

ABDOMINALS:

Crunches:

• Lie on the floor with your feet on the floor shoulder width apart
• Have your arms support the weight of your head but don't use your arms to assist with the lift
• Slowly lift your shoulders off the floor keeping a gap between your chin and your chest
• Breathe out as you curl up and push your lower back into the floor
• Feel the contractions in your abdomen
• Slowly lower back to the starting position but do not allow your head to touch the floor
• Repeat 10-15 reps

Double Crunch:

• Start with your knees off the floor and your legs at 90 degrees
• Have your hands supporting the weight of your head
• Slowly crunch your knees and your shoulders together
• Repeat 10-15 reps

V Crunch:

• Start with your legs and arms outstretched and have them both at a 45 degree angle
• Slowly bring your arms and legs to a vertical position simultaneously
• Reach for your toes and feel the contraction in your abdomen
• Repeat for 10-15 reps

Plank:

• Get into the push up position but put your forearms on the ground instead of your hands
• Your elbows should line up directly beneath your shoulders and toes on the ground
• Lift your body up onto your elbows and toes only
• Create a strong, straight line from your head to your toes
• Squeeze your glutes and your abdomen
• Hold the position for as long as possible
• Repeat 3 times for 60 seconds (or longer if you can!)