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It is possible to create a very effective exercise program right in your own home. This exercise program is designed for the beginner, using simple exercises that can be done around the home, with either no equipment required or minimal equipment that is found around most homes.
Before starting you should warm up for about five minutes, with a brisk walk or jog around the block, skipping or jogging on the spot. Perform the following exercises in order, aiming for 3 sets of 12, meaning that for each exercise you should perform up to 12 repetitions (unless noted otherwise in the instructions), and complete 3 sets of each exercise before going on to the next.
At first you may wish to aim for 2 sets of 8, and build up from there. You should rest for a couple of minutes between each exercise. Alternatively, you can group two exercises (which use different muscle groups), and alternate between the two which gives each muscle group a rest while you are working out another.
For the best results, do this workout two or three times a week, with at least a day between workouts for adequate recovery. You should always be striving to increase the load and/or intensity, to maximize your fitness gains.
Bucket Squats — Position your feet flat on the floor, about shoulder width apart with a weight in each hand. Looking straight ahead, slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position. Repeat 8-12 times for each set. — topendsports.com
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