| Do you want to exercise but can't afford a costly | | | | Standing Straight Leg Raise 25 reps each side (lift leg |
| health club membership? Don't despair, with a little | | | | out to the side) |
| dedication and this home workout you can begin a | | | | Ab Crunch (same as above) |
| simple and effective workout routine. If you are a | | | | Stationary Lunges 15 reps each side (keep front |
| seasoned fitness enthusiast you should be able to | | | | knee directly over your toes) |
| implement this home workout without skipping a beat | | | | Standing Calf Raise 25 reps each (keep legs straight |
| from your normal routine. If you are new to exercise | | | | & hips still) |
| or are coming back from a long layoff then it is wise | | | | Dips 15 reps (using a chair, hands next to hips) |
| to consult your physician before attempting this | | | | Ab Crunch (same as above) |
| home workout. | | | | Stationary Wall Sit 1 min. (knees bent to 90 degrees) |
| There are a few basic guidelines to follow in order to | | | | Low Back Extensions (lie on stomach with arms and |
| minimize the risk of injury and get the most out of | | | | legs straight in superman position, lift both arms and |
| your home workout. | | | | legs about 6 inches off floor, pause, lower and |
| - never perform the home workout two days in a | | | | repeat) |
| row | | | | Regardless of how many laps you do of the home |
| - start with 2 laps of the home workout and build up | | | | workout, only perform 1 set of the low back |
| to five | | | | extensions at the very end of your workout. This is |
| - never perform the home workout if you are feeling | | | | to minimize the risk of back injury. For fit individuals |
| any muscle soreness | | | | this workout may seem a little less intense than their |
| - proper form is most important | | | | regular resistance workouts but remember that |
| - the last few reps of each set should feel difficult | | | | something is better than nothing. This home workout |
| CIRCUIT WORKOUT | | | | will prevent significant loss of muscle strength and |
| Pushups 10 repetitions (full or modified-keep body | | | | endurance while you are away from the gym. Others |
| straight from knees to shoulders) | | | | may find this home workout to be quite a challenge. |
| Squats 25 repetitions (feet wider than shoulder | | | | Start slow and don't give up on yourself. Keep trying |
| width, toes pointing out) | | | | and within a half-dozen workouts you will notice huge |
| Ab Crunch 25 reps with knees bent to 90 degrees | | | | improvement. |
| followed by 25 with legs straight in air | | | | |