Exercises

Here are a few ideas for workouts for those who do not have access to a gym. You do not have to do all of these in one workout - pick and choose what you feel comfortable with.

* You should plan on doing a minimum of 10 repetitions per set / 3 sets per exercise

* 20 min. workout for beginners
* + 10 min w/o for intermediates


Legs / Glutes
* Lunges (walking / alternating lead leg)
* Squats (feet little more than shoulder width / chin and chest up)
* Plie Squat (toes pointed out / feet little more than shoulder width / chin and chest up)
* Bridge
* Donkey Kick (weight on one foot / kick back with opposite leg / 10 per each leg)

Arms
* Push-ups (if you can't do regular push-ups, work from your knees)
* Tricep Dips (use a park bench or coffee table / hands on table / legs out / drop rear-end and push back up)
* Boxing (shadow punches / alternating arms / sets of 20)
* Lift a Baby (if you have one - 3 sets of 15)

Abs
* Plank (chest to floor / resting on toes and forearms / hold self up for 20-60 seconds)
* Side twist (rotate back and forth / imagine rod running through center of body / rotate on axis of rod)
* Crunches
* Side Crunches
* Opposite Toe Touch
* V-ups
* Reverse Crunch
* Core Lift
* Inchworm

Cardio
* Walking (pick a pace that challenges you)
* Steps Ups (use a step box or the first stair on stairway)
* Jumping Jacks
* Split Squats / Jump Lunge
* Mountain Climbers
* Skips
* Jump Rope
* Ski Jump