(DB = dumbbell)
Leg Exercises
DB squat
DB lunge
DB step-up (onto bench)
DB split squat
Chest Exercises
DB Flat Chest Press
DB Incline Chest Press
DB Decline Chest Press
DB Flat Chest Fly
DB Incline Chest Fly
DB Decline Chest Fly
DB Pullover
Back Exercises
DB Row
DB Shrug
DB Row-Shrug Hybrid
DB Flat Chest Press
DB Incline Chest Press
DB Decline Chest Press
DB Flat Chest Fly
DB Incline Chest Fly
DB Decline Chest Fly
DB Pullover
Back Exercises
DB Row
DB Shrug
DB Row-Shrug Hybrid
Shoulder Exercises
DB Shoulder Press
DB -1arm Shoulder Press
DB Lateral Raise
DB Rear Delt Raise
DB Shoulder Press
DB -1arm Shoulder Press
DB Lateral Raise
DB Rear Delt Raise
Next is a bunch of leg exercises that will not require external resistance. They challenge you for leg strength, endurance, balance, and agility.
1-leg squat
1-leg deadlift
1-leg romanian deadlift
Push-up Options
Finally, the push-up is an upper-body exercise that is effective at building upper-body endurance and moderate levels of strength.
Pushups (kneeling for beginners)
Decline Pushups
Elevated Pushup (one hand eleveated 4-6 inches on a riser)
Spiderman Pushups (bring your knee to your elbow as you lower your body to the floor)
Close-grip Pushups
1-leg squat
1-leg deadlift
1-leg romanian deadlift
Push-up Options
Finally, the push-up is an upper-body exercise that is effective at building upper-body endurance and moderate levels of strength.
Pushups (kneeling for beginners)
Decline Pushups
Elevated Pushup (one hand eleveated 4-6 inches on a riser)
Spiderman Pushups (bring your knee to your elbow as you lower your body to the floor)
Close-grip Pushups
Ab Exercises
In our ab training, we try to avoid spinal flexion (i.e. rounding the back in crunches). So we stick with...
In our ab training, we try to avoid spinal flexion (i.e. rounding the back in crunches). So we stick with...
Plank
Side Plank
Bird Dog (these three are the most basic exercises to start with, and are great for people that need to improve abdominal endurance)
Side Plank
Bird Dog (these three are the most basic exercises to start with, and are great for people that need to improve abdominal endurance)
Then into more advanced ab exercises that still avoid spinal flexion:
Spiderman Climber Mountain Climber
Whew, that's it, and should keep you busy with your workouts at home.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked home fat loss workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Craig's home workout tipshelp you burn fat without long, slow cardio sessions or fancy equipment. Craig's home gym bodyweight workouts for fat loss help you lose fat without any equipment at all.