by Yvonne Bridges

Created on: October 13, 2008   Last Updated: October 20, 2008

With or without any special fitness equipment, you can easily get a good workout right in your home. Here is a simple yet thorough exercise routine that you can do using a chair, a mat and hand weights.

First, set up your space. Mat on one side, chair in the middle, and place your weights on the floor underneath the chair. Make sure you have a clear space on one side of the chair for exercises done standing. If you have music that motivates you, turn it on.

Warm Up

March in place for 30 seconds.

Then, begin to jog lightly for 30 seconds, followed by jumping jacks for another 30 seconds.

Do full squats for one minute, followed by 20 alternating forward lunges.

Stop and stretch your hamstrings, quads, calves and upper body.

Round One

Grab your weights.

Do a set of 20 front raise squats, lifting each weight alternately to shoulder height as you squat.

Follow this with a set of 20 bicep curl/lunges. As you step forward, bring up both weights into a curl, and then back down when you step back to the starting position.

Do a set of 20 back flys. Standing with feet shoulder width apart, upper body tilted slightly forward, open your arms as if you were about to give someone a hug. Open them until you feel your shoulder blades squeeze together, keeping your upper body in the tilted forward position. Slowly return the weights to start position, and then repeat.

Drop weights, and do jumping jacks for 30 seconds, followed by a light jog for another 30 seconds.

Repeat Round One

Round Two

Face your chair from the side. Perform a set of 20 push ups, on your feet or knees, according to your fitness level.

Still facing the chair, get on your knees, arms resting in front of you on the chair. Leaning forward, do a set of 30 bent leg raises each leg.

Standing behind the chair, lightly rest your hands on the back for support, if needed. Keeping your body nice and straight, do 30 heel raises.

Still standing, do alternating knee raises for 30 seconds, pulling both arms down every time you lift a knee. Follow this with some side to side squats for 30 seconds.

Repeat Round Two

Round Three

Go to your mat, and get face down on your hands and knees. Go into a plank position, either full plank or a knee plank, depending on your fitness level. Hold your plank for 30 seconds to one full minute.

After the plank is done, go flat down on your stomach for a set of 20 to 30 Supermans.

Finish this set with some crunches. Sitting on the floor, facing the chair, lay back and fold both legs over the seat of the chair. Hands supporting your head, do anywhere from 30 to 50 crunches, making sure to exhale out every time you crunch up.

Repeat Round Three

Stretch

When doing any of the strength training movements, be sure to breath out on the 'lift' or 'push' segment of the movement, where you are exerting the most effort and energy. Also, pay attention to your posture and try to keep your abs tucked in so that you are also working your abdominal muscles throughout the entire workout. As you get stronger and more fit, you can increase the reps and time limits for all the different exercises according to your needs.

And that's it! A thorough, easy to do workout that targets just about all of your muscles, done right in the comfort of your home!

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