1. Compound leg exercise: Squat or Lunge
2. Compound exercise for chest, triceps, and shoulder: Chest Press or Push-up
3. Compound movement for back, biceps, and shoulder: Bent-Over Row
4. Movement for abdominals: Vertical Crunch and Side Crunch for abs, or Bicycles for abs
If it seems inconvenient or downright impossible to get to the gym or devote an hour a day to working out, there’s no need to worry because that’s not necessary to achieve a decent fitness level. No one is too busy to start a 10-30-minute-per-week home workout routine. It's all about priorities! Working out is an investment in your quality of life, both now and in the future. You'll have more energy and get more done when you're in shape. You'll also look and feel younger for many more years that you would if you didn't exercise. Please don’t be a black-and-white thinker and decide that if you can’t be in the gym every day you don’t want to work out at all. If you are wary of committing large chunks of time and money on fitness right now, give this home workout routine a try. Keep reading for instructions on how to perform the exercises and for pictures of the correct form.
For all exercises, perform 10 repetitions (reps for short) to start. When that’s no problem, increase your reps to 12 or 15 at a time. When you’re able to complete 15 reps with correct form, go up in weight or move to the more advanced exercise. As a beginner, each rep should take about 4 seconds: 1-2 seconds to lift and 2-3 to return. That means a 15-rep set should take you approximately 60 seconds to complete. Be sure to time your sets every once in a while to make sure you’re working at the correct pace during your home workout.
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