The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should
consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any
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If you're looking for home workout routine you've come to a great place to get one going now!
If you'd like to workout at home but don't know where to start, keep reading... I got you on this one...

Many people are turning to "at home workouts" these days.
This is due to many factors, but often it will be the time factor or the money factor (expensive, recurring gym membership).
If you intend to start a working out at home, you can make it as easy or as hard as you like.
Apart from these reasons, one of my favorite parts of a home workout routine is that I can listen to my favorite music!

Planning

You can make your home workout routine easier by doing the following:
◾Create a goal. Make a long term goal then a series of short term goals that work towards the long term goal.
Give these goals dates.
◾Based on your goals, create a workout schedule and stick to it.
This should outline the days you set aside for working out and your days off.
◾Only exercise 2 or 3 muscles groups each day. For example, do chest and shoulders one day, legs and back another day,
then arms and abs the next. Some people like to do abs at the end of every workout.
◾Play your favorite music - and turn it up! This is one of my favorites. It can really help to keep me motivated and focused.
◾If you plan to use fitness equipment, make sure it's good quality.
◾If possible, delegate a room for doing workouts. This room should be well ventilated preferably with a window. Place a large
mirror so that you can check your form (and see your bulging muscles!).

Exercises

If you have a fully blown home gym, you will have more options with regards to the exercises you perform. However, if you don't,
there are still many exercises you can perform, either by modifying the exercise slightly, or by using assistance from a bench,
exercise ball, wall or other object. If you're serious about your home workouts, you really need at least some basic fitness
equipment. The following exercises have minimal requirements in this regard.
You will only need a solid bench and at least one set of dumbbells.

Note that if your aim is for strength or muscle size, you really need a full set of weights so that you can progressively increase
your weights over time.

Where there are more than 3 exercises, choose 2 or 3 for each muscle group that you're exercising that day.
Every now and then, for some variation, swap one exercise for another.
Variation is great in any workout routine.

Abs
◾Trunk Twists - 1 set of 100 reps

◾Ab Crunches - 3 sets of 25 reps
How to perform the Abdominal Crunch
Technique 1.Lie on the floor with your legs bent, your feet flat on the floor. If you prefer, you can keep your legs bent at a 90
degree angle so that the bottom of your feet are vertical.
2.Place your hands on the back of your head, or if you prefer, cross them over your chest.
3.Lift your shoulder blades off the ground moving your elbows towards your knees.
Don't try to lift your whole back - just your shoulder blades.
4.Squeeze your abs for a second.
5.Slowly return to the starting position.
6.Repeat steps 3 - 5 until you've completed the desired number of reps.

Number of Reps 3 sets of 25 reps. Try adding weight if you find this too easy and you're trying to build muscle size/strength, or,
if you're not trying to build muscle size, just increase the number of reps.  



◾Oblique Crunches (or twist crunches) - 3 sets of 25 reps
The Oblique Crunch (also known as the Twisting Crunch and Twisted Crunch) is a slight variation of the Ab Crunch.

The main difference in performing this exercise is that you "twist" your body when you do it so that your left elbow heads towards
your right knee (and vice versa).

The main difference regarding the muscle groups involved is that, where the Ab Crunch concentrates on your Rectus
Abdominus (i.e. the front part of your abs), the Oblique Crunch concentrates more on your obliques - the muscles to the side of
your abs.



How to perform the Oblique Crunch

Technique 1.Lie on the floor with your legs bent, your feet flat on the floor. If you prefer, you can keep your legs bent at a 90
degree angle so that the bottom of your feet are vertical.
2.Place your hands on the back of your head, or if you prefer, cross them over your chest.
3.Lift your right shoulder blade off the ground moving your right elbow towards your left knee. This results in a "twisting" motion,
and is why this exercise is often referred to as a "Twisted Crunch".
4.Feel the squeeze for a second.
5.Slowly return to the starting position.
6.Repeat steps 3 and 4 for your other side (i.e. move your left elbow towards your right knee)
7.Repeat steps 3 - 6 until you've completed the desired number of reps.

Number of Reps
3 sets of 25 reps. Try adding weight if you find this too easy and you're trying to build muscle size/strength,
or, if you're not trying to build muscle size,
just increase the number of reps.


◾Lying Leg Raises - 3 sets of 25 reps
The Lying Leg Raise (also known as the Lying Knee Raise)
is a great exercise to perform with your ab crunches at the end of your workout.
When you perform this exercise correctly, you will really feel your abs getting a good workout.
Remember to squeeze your abs as you pull your knees into your chest!


How to perform the Lying Leg Raise

Technique 1.Sit on a bench, holding the sides firmly.
2.Extend your legs out straight.
3.Pull your knees into your chest, squeezing your abs at the same time.
4.Hold for 2 seconds.
5.Repeat steps 2 - 4 until you've completed the desired number of reps.
Number of Reps 3 sets of 25 reps. Try more reps if you can.  


Chest
◾Wide Arm Press Ups - 3 sets of 20
◾Bench Press - 3 sets of 12 (requires dumbbells and a bench)
How to perform the Bench Press

Technique 1.With the barbell on the rack, lie on the bench so that the bar is above your head.
2.Bring your hands up and hold the bar just wider than shoulder width apart.
3.Lift the barbell off the rack and extend your arms until they're straight.
4.Slowly lower the weight until the bar almost touches your chest.
5.Slowly lift the weight back up.
6.Repeat steps 4 & 5 until you've repeated the desired number of reps

Placing your hands wider emphasises your outer pecs, narrower, and you emphasise your inner pecs and triceps.
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.  

◾Incline Bench Press - 3 sets of 12 (requires dumbbells and a bench)
◾Dumbbell Flyes - 3 sets of 12 (requires dumbbells and a bench)

Shoulders

These exercises require weights. If you don't have any weights, don't worry because you will actually get a pretty good shoulder
workout when you do the chest exercises - especially the press ups.
◾Upright Rows - 3 sets of 12 (requires barbell or dumbbells)
◾Dumbbell Shoulder Press - 3 sets of 12 (requires dumbbells)
◾Lateral Raise - 3 sets of 12 (requires dumbbell)

Biceps
◾Standing Bicep Curls - 3 sets of 12 (requires dumbbells or a barbell)
◾Concentration Curls - 3 sets of 12 (requires dumbbells)
◾Hammer Curls - 3 sets of 12 (requires dumbbells)

Triceps
◾Tricep Bench Dips - 3 sets of 12
◾Parallel Bar Dips - 3 sets of 12 (requires parallel bar or similar)
◾Narrow Arm Press Ups or, if you have a bench and barbell, Close Grip Bench Presses - 3 sets of 12
◾Dumbell Triceps Extensions - 3 sets of 12 (requires dumbbell)

Legs

Lunges and squats are also great for the buttocks.
◾Lunges - 3 sets of 12 (you can do these holding dumbells at your sides if you wish)
◾Squats - 3 sets of 12 (squats are normally performed with a barbell on your back but you can do these holding dumbbells at
your sides - "dumbbell squats")
◾Front Leg Raises - 3 sets of 12 (if you find these too easy try using ankle weights)
◾Calf Raises - 3 sets of 12

Note: If your aim is for strength or muscle size, decrease the reps to between 6 - 8
(except for the Ab exercises - keep them the same, but add resistance)...
FOR MORE ON THESE EXERCISES OUTSIDE LINK http://
www.great-workout.com/home-workout-routine.cfm