At-Home (No Equipment) Workout
This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.
Program: |
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Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise extend the body’s lever arm by extending both arms straight over the head.
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Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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Hold position for 5-20 seconds, alternate sides; repeat 1-2 more times for a total of 2-3 sets
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Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise hold a small weight or medicine ball between the feet
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For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. |
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Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
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Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
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Frequency: |
This program could be done two-to-three times per week, with at least one full day of rest between workouts. |
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Intensity: |
The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.
When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises). |
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Comments & Ratings
Average Customer Rating: 
(6 Comments & Ratings)
Rated by: Luma
Would Recommend this to others?: Definitely
Comments: Love it
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Rated by: masoud
Would Recommend this to others?: Definitely
Comments: I love this article.
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Rated by: Dale (ACE-certified Professional)
Would Recommend this to others?: Most Likely
Comments: Very fun and a bit challenging! Great work!
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Rated by: Mauricio
Would Recommend this to others?: Most Likely
Comments: that great work out at home and easy , simple . no problems
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Rated by: Derrick (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments:
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Rated by: Martone
Would Recommend this to others?: Definitely
Comments: Great content and exercises that are free and effective
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