In this home workout you are going to need only a Blance ball. This routine has a main goal of getting blood into the different muscle groups that it works. It is a great routine if you simply don't feel like lifting weights, or if you want to use a bodyweight exercsie workout ! It is great to start out as a beginner with workouts like these, however if you don't have the blance and the core for the balance ball yet, simply drop it out of the routine ! Also drop down the reps if it is to much (or add more if it is to little).
Also make sure to check out my first version of working out at home:
http://scotthermanfitness.com/forums.php?pageAction=POSTS&subForumID=49&threadID=185
Exercises:
Ball catch (ab exercise) It is like a v-up only that you deliver the ball from your arms to your legs and vise versa
Push ups with legs on the balance ball
Sit ups on the balance ball
Dips with your arms (example) on a table, and your legs on the balance ball
Jumping lunges
Jump squats
Spider man push ups
Mountian climbers
Standing toe raise (calf raise)
10 reps e / exercise
Round Ranges
3 rounds: Beginner
5 rounds: Intermediate
8 rounds: Advanced
10+ rounds: Athlete / bodybuilder
I have many home workouts, NO EQUIPMENT NEEDED:
Dips (you can do these on chairs, tables etc)
Push ups close grip
Push ups wide grip
Push ups normal grip
Bear crawl
Jumping lunges
Jumping squats
Standing toe raises
Double crunch
Toe touches
Biecycle (ab exercise, not an actual bike)
Fireball
Flutter kicks
Zig zag flutter kicks
10 reps e / exercise
Round Ranges
3 rounds: Beginner
5 rounds: Intermediate
8 rounds: Advanced
10+ rounds: Athlete / bodybuilder
A great routine for increasing muscle endurance, build some and tone up !
