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Workout Without Equipment

J

jayco

Guest
Back lunges
Start with both your feet together, with one foot step backwards about two feet back. knees should be bent to around 90 degrees. Then Bring the back foot to its starting position with both feet together. Repeat with the other leg. Do eight to 12 repetitions on each side.

Tricep dips
Start by sitting on the very edge of a sturdy chair or firm sofa. Have your legs straight out in front of you and your hands on the front edge of the chair with your fingers pointed forward. extend yourself out over the front edge of the chair,bend your elbows andlower yourself down about six to eight inches. Straighten your arms to lift yourself back up. This exercise will work the back of your arms. Do eight to 12 repetitions.

Pushups
These can be done with straight legs and your hands either on the floor or raised on something or by bending your legs and supporting yourself on your knees.This worksyour chest and the back of your arms. Do eight to 12 repetitions.

Sit-backs
Stand in front of a sofa or kitchen chair with your feet about 12 inches apart. Sit down and try to sit far back into the furniture. Without using your hands try to stand up. You should feel this working the back of your legs. Do eight to 12 repetitions.

Crunches
A crunch is just another name for a sit-up. Lying on your back with bent knees, place your hands in back of your head. Lift your shoulders off the ground, don't use your hand to bring your head up use your abs to do the work . You should feel this in your stomach. Do 10 to 50 repetitions.

aerobic exercise should for a period of 20 to 30 minutes a day, three to four days a week
 
throw in some resistance band excercises too , good for when your out on the road and can't get acces to a gym

for around the house ,dumbells are cheap enough should get a set of them to use also
 
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