For an overall home exercise program you need to target different areas of your body: arms, legs, abs and cardio. The exercises in each area will change with weight, repetitions and intensity. The reason for this is you will get better results with changing up your program regularly, essentially tricking your body.
Equipment can be pretty simple and not very costly. Some type of cardio equipment if outdoor cardio doesn’t work for you. Along with dumb bells, exercise bands, exercise ball and bench if possible.
First off you need to look for a type of cardio exercise you enjoy. There is no use going out and spending a thousand dollars on a treadmill if you don’t enjoy it.
Cardiovascular activity is recommended daily for 30-40 minutes get healthy, but three to four times per week will do. If you like biking, get an exercise bike for your main cardio. You could use skipping if you don’t have a lot of money for a big piece of equipment. Main idea is to see what you can afford and figure out which one you enjoy most. A few different cardio exercise machines is going to benefit you the most. Treadmills, bikes, ellipticals, cross-trainers, steppers and rowers are most popular.
For upper body and lower body some hand weights and exercise bands can do wonders. To start five, 10 and 15 pound weights will do the trick. If you can afford a multi-weight system that’s even better. It just gives you a little more control when lifting weights.
Lifting weights and building muscle is going to help your body burn fat and increase your metabolism. Muscle burns more calories than fat. And ladies, it’s a myth that lifting weights is going to make you bulky. Women don’t have the genetic make up to get bulky like some men do. So don’t fret, start pumping that iron!
Upper body exercises
For upper body it’s best to tackle these exercises two to three times a week for about fifteen minutes. Do three repetitions of ten with control, allowing a two minute rest in between sets. This is often referred to as a ‘super-set’ if using a really heavy weight. Start off light in that you can do ten of them and start to feel it around the forth or fifth rep.
Examples of upper body exercises are bicep curls, triceps, overhead press, flat chest press, flat chest flies, single arm row, shrugs, overhead triceps extension and triceps kickbacks. Different variations of push-ups are the single most beneficial upper body exercise around.
The lower body the squat is something you don’t need any equipment for. With the weights you can do half squats, lunges, single leg calf presses, back leg raises. Each of these exercises isolates the muscle and switching up your routine is key.
Exercising the core
As for your core, a lot can be done with just your own body resistance.
Planks work arms, tummy, legs, shoulders and butt. On the floor you can do crunches, reverse crunches, leg raises, bicycle, vertical leg crunch, crunch cross-over.
The ball is great for all kinds of isolation exercises. Crunches are great forwards, cross-over and sideways. Kuegles are great for your bottom as well as pushups for your arms, chest, shoulders and back. There are also leg raises, walking planks, calf raises. The list is endless.
The main idea is to figure out what works for you and switch things up regularly. Keep your cardio consistent at least 30 minutes four to five times a week, your core should be worked daily for 15-20 minutes. Upper body and lower body can be each two to three times a week on alternate days, three to four exercises each day.
As you can see it doesn’t take much to keep your body looking and feeling good, one hour three to four times a week is a great start. Stick with this series of home gym exercises and your mind, body and soul will thank you for it!