Daily Exercise Schedule: Working out at Home

It’s the start of a new year and a new you! With 2017 here, gyms might get a little crowded with people trying to get in shape as part of their new year’s resolution, so save yourself some gym membership money, and try working out at home instead! The Front Door has put together some quick and easy workouts for your abdominals, arms, and legs that you can do in the comfort of your own home without weights or equipment. Follow our schedule for your daily exercise routine to keep you toned!

Depending on the day of the week, cycle through each workout for arms, legs, or abs. Within each category, rotate between exercises to avoid overexertion. Remember to take a 30-second break between each set to relax your body before the next workout.

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Abs

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Bicycle Crunches: 3 Sets of 25

Time to work on those abdominals! Start out your ab workout with bicycle crunches to strengthen your core.

  1. Lie flat on the floor with your lower back pressed to the ground.
  1. Place your hands behind your head and keep your knees in towards your chest as you lift your shoulders off the ground.
  1. Straighten your right leg and keep it slightly raised above the ground as you turn your upper body to the left. Bring your right elbow in towards the left knee.
  1. Switch sides and repeat this motion.

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Plank Taps: 3 Sets of 25

Next, intensify your ab workout by toning your core and shoulders with plank taps.

  1. Begin in a plank position. Keep your hips and shoulders square to the ground and your back straight. Try to keep to still.
  1. Lift your left hand off the ground to tap your right shoulder then place it back on the ground.
  1. Lift your right hand off the ground to tap your left shoulder then place it back on the ground.
  1. Repeat until 25 total repetitions have been reached!
  2. The most important thing to remember in this exercise is to engage your core and try not to let your hips dip from side to side. Keep them square with your shoulders.

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Reverse Crunches: 3 Sets of 25

To finish your ab workout, keep those core muscles active with reverse crunches.

  1. Lie on the floor with your legs straight in front of you. Stretch out your arms beside you to support yourself as you lift off.
  1. Bend your knees and lift your feet. Your legs should create a 90-degree angle. Keep your feet together.
  1. Inhale and pull your legs toward your chest, keeping your abs active. Rock your knees toward your face and point your feet toward the ceiling.
  1. Exhale and lower your legs back to starting position. Repeat.

Arms

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Elbows-In Push-Ups: 3 Sets of 25

Start working out your arms with the correct type of push-up! Elbows-in push-ups will give you defined arms, a strong chest, and toned shoulders while reducing the chance of serious injury.

  1. Get into a high plank position. Keep your back straight and place your hands firmly on the ground beneath your shoulders.
  1. Lower your body to the floor still keeping your back flat and your elbows firmly beside your torso.
  1. Push back up and repeat.

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Tricep Dips: 3 Sets of 15

Next, work out your triceps to easily tone your arms with triceps dips. You can do this workout routine with a bench or a chair.

  1. Position your hands shoulder-width apart on a securely placed chair or bench.
  1. Sit in front of the chair or bench on the ground with your legs extended in front of you
  1. Slightly straighten your arms as your lift your body off the ground.
  1. Slowly lower your body back down to the ground until your shoulder joints are below your elbows.
  1. Repeat.

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Burpee with Push-Up: 3 Sets of 10

For the last leg of your workout, do sets of burpees with push-ups for some intense arm toning.

  1. Bend over or squat down and place your hands on the floor in front of you outside your feet.
  1. Jump both feet back into a plank position.
  1. Do a push-up with your chest just barely touching the floor.
  1. Push-up to return to a plank position.
  1. Jump your feet in towards your hands and step into a jump with your arms reaching out overhead.
  1. Squat down and repeat.

Legs

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Lunges: 3 Sets of 25

Start out your leg routine with lunges to get those leg muscles stretched out! Lunges are a good for strengthening and sculpting your quadriceps, glutes, and hamstrings.

  1. For a proper lunge, first stand with your upper body straight with your shoulders back.
  1. Position your chin up and pick a point to stare at in front of you and engage your core as you step forward with one leg.
  1. Lower your hips until both knees are bent at a 90-degree angle and make sure your knee doesn’t touch the floor and your front knee is positioned above your ankle.
  1. Keep the weight in your heels as you rise up to the starting position. Repeat with the opposite leg forward.
  2. Continue to switch back and fourth between legs until 25 total reps have been completed.

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Cossack Squats: 3 Sets of 20

Next, work your inner leg muscles, glutes, and groin muscles with Cossack squats for more intense leg toning.

  1. Begin with a wide stance.
  1. Keep your right foot flat on the ground and your hip and knee aligned overtop.
  1. Point your left toe upward with the heel down and rotate your left knee straight up.
  1. Sit down into your hips and keep your back flat.
  1. Push up to a standing position using your legs as you move to repeat the workout on your left side.

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Jump Squats: 3 Sets of 20

Lastly, elevate the intensity of your leg routine with jump squats to condition your leg muscles and joints.

  1. Get into a normal standing position with your feet parallel and your body facing forward. Your feet should be positioned under your shoulders.
  1. Slide your toes a couple inches apart and turn them slightly outward.
  1. Lower into a squat by moving your hips back and down and bending your knees. Keep your arms at your sides for support
  1. Jump as forcefully and high as you can while reaching your arms above your head. The balls in your feet should be the last part of your body to leave the ground.
  1. Land feet first and bend your knees to brace the impact. Try to land as softly and smoothly as possible before jumping again.

DISCLAIMER: The authors of this blog have based these writings upon their own experiences, beliefs, and research regarding the topics covered. However, the authors are not medical doctors, nurses, professional trainers, or otherwise formally qualified in this subject matter. The information contained in this blog is not intended to be construed in any manner as medical or health advice and does not represent the opinions of Furniture Row, Denver Mattress, or any of its affiliates. All exercise and health decisions should be made with approval of your healthcare provider. This blog post is a labor of love intended to motivate and encourage readers to make healthy decisions after consulting with a qualified healthcare professional. Therefore, please read this blog and use the information that you derive from it appropriately and at your own risk.

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