Full-Body, At-Home Workout

Build strength and get your heart pumping by working all of your major muscle groups – no equipment required.

1. Sit to Stand

Maintaining muscle strength helps support joints, so add this full-body muscle-strengthening workout to your home exercise routine. It can be done inside or in your own backyard. Start with this move. A) Sit in a sturdy chair or bench with feet flat on ground and in line with knees. B) Keeping your back straight and arms forward, press heels down and stand. C) With your weight on your heels, slowly bend at hips and knees to sit. Repeat 8 to 12 times.

Photo credit: Kaylinn Gilstrap
2. Leg Figure Eights
A) Sit with your legs together and outstretched, knees slightly bent. B) Holding the edge of a sturdy chair or bench, tighten your core and raise your feet, keeping them together. C) Form tight figure eights in the air for 30 to 60 seconds.
3. Mountain Climbers
A) With a sturdy outdoor bench, or chair or couch placed securely against a wall, face the seat of the bench, chair or couch. Place your palms on the seat, one leg extended and the other foot forward, knee bent. B) Keeping neck and torso aligned, hop and simultaneously switch feet. Repeat steadily for 30 to 60 seconds. This move can also be done using stairs inside or outside of your home.
4. Elevated Push-ups
A) Stand with feet hip-width apart a couple of feet facing a wall, behind a sturdy outdoor bench, or behind a chair or couch placed securely against a wall. B) Lean forward to hold the wall or back of the bench, chair or couch, arms outstretched and back straight and aligned with legs. C) Keep elbows tucked and slowly lower your weight as far as possible. D) Push to raise yourself. Repeat 8 to 12 times.
5. Triceps Dips
A) With your feet hip-width apart and back to the seat of a sturdy bench, chair or couch, place your palms on the seat, supporting your weight. B) Keeping your torso straight, bend elbows to lower your body as far as possible. C) Push down to raise your body. Repeat 8 to 12 times.

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