Just because you can't get to the gym doesn't mean you can't work out. Try this at home exercise routine to burn calories and build muscle. Begin the routine with a five to ten minute warm-up consisting of jumping jacks, shadow boxing, or simply jogging in place. Next use a pair of five to eight pound weights to perform three sets of the following exercises.
Squat/shoulder press - Begin with feet shoulder width apart and the hands by the shoulders with the palms facing forward. Squat down as far as comfortable keeping your weight in your heels. As you return to standing press both arms over head into a shoulder press. Return to start position.
Walking lunge/bicep curl - Lunge across an empty room or down a long hallway alternating legs. Curl the weights up to the shoulders with each lunge. Rotate the palm in to achieve maximum contraction in the bicep.
Bent over row/tricep kickback - Stand and lean forward slightly with the back straight. Extend both arms straight out in front and pull the weights towards you leading with the elbows (like starting a lawn mower). Once the hands are at the ribs extend the arms straight back, bend elbows again and return to start position.
Single leg bridge - Lie flat on the back with knees bent and feet flat on the floor. Extend left leg straight up toward the ceiling. Press through the right heel to raise the hips while contracting the glute and lower back. Hold for five seconds at the top. Repeat for 10 repetitions. Repeat with the right leg up.
Abs/lower back - Sit and lean back forty-five degrees, being sure to tuck the tailbone to protect the lower back. Hold a weight in front of the body, engage the abs by pulling them in toward the spine, keep the head straight, and twist the arms side to side in a comfortable range of motion. Focus on pulling the abs in toward the spine.
Do this routine three to four days per week to maximize results. To increase intensity add one of the warm-up exercises in between sets to raise the heart rate and burn more calories.
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