I don't have a weight set at home. All I have is a stability ball. So, you, my friend, have no excuse. Set a goal of 45 minutes. Try to do 4 sets of 10-12 reps. If you haven't worked out recently, maybe start with 3 sets of 10. 30 second rest intervals. You'll be surprised at how quickly 45 minutes goes by. But likely you'll be even more surprised at how challenging this simple at-home routine is! (I was! It left me feeling sore in all the right places.)
Swiss Thigh
This picture uses weights but if you don't have any, modify the exercise with the stability ball. Start with the ball between your legs and your hands extended over head. As you lift your legs and the ball, simultaneously lift your arms. When your legs and arms pointed towards the ceiling, grab the ball with your arms. Then, slowly lower your legs and your arms carrying the ball towards the floor. That is one rep.
Rotational Lunge and Shoulder Press
Again, I didn't have weights so I did the movements without weights. Next time I do this, I will use weights.
Stand with your feet together and your arms at your sides. Take a giant step back with your right leg, landing with your toes turned out. Sink into a lunge until your left thigh is parallel to the floor, then lower your arms and torso until your hands are on either side of your left ankle. Straighten your left leg without locking your knee and stand up, bringing your right leg forward so your legs are together. At the same time, press your arms overhead with your palms facing each other. That's one rep.
Sumo Squat Side Knee Raise and Side Crunch
Instead of a medicine ball, I got creative and used a 5lb container. Be creative and use what you have. You'll like this exercise, it's killer. Be careful to focus on keeping your core muscles tight to support your back and hips.
Standing with your legs wider than shoulder-width apart, hold a medicine ball in front of your body. Squat until your thighs are almost parallel to the floor. Keeping your right knee bent and rotating the hip so your inner thigh faces forward, stand up on your left leg and lift your right leg out until your knee is past your hip. At the same time, circle the ball clockwise until it's above your right shoulder and crunch your upper body to the right. Return to start. That's one rep. Repeat for the other side.
Plank with Alternting Leg Lift
Get into a plank position, with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart. Your body should form a straight line from your shoulders to your ankles, and your core should be braced. Keeping your hips parallel to the floor, squeeze your glutes to raise your right foot a few inches into the air. Raise and lower eight times. That's one rep. Repeat with your left foot.
Double Hip Extension
Lie on your back and bend your knees so that your feet are flat on the floor. Slide your arms out to your sides at 45-degree angles, palms facing up. Tighten your core, then squeeze your glutes to lift your hips an inch off the floor. This is the starting position. Raise your hips toward the ceiling until your body forms a straight line from shoulders to knees. Pause, then lower to the starting position. That's one rep.
Floor I-Position Raise
Lie facedown on the floor. Extend your arms above your head and rest them on the floor, keeping them straight and in line with your shoulders, palms facing each other and thumbs pointing toward the ceiling. Your body should form a straight line from your feet to your hands. Squeeze your shoulder blades together and down to raise your arms a few inches off the floor, keeping them straight. Pause, then slowly lower back to the starting position. That's one rep.
Tricep Dips
Pull up a chair, use your hands then allow your arms to drop your body. Focus on using the back of your arms to lift you up. That's one rep.
Push Ups
You already know how to do them. They're just so much work, especially for women, that most of us neglect this beneficial exercise. But push-ups strengthen the chest, shapes the shoulders, triceps, and glutes while toning and tightening your entire core. Working all those muscles at once torches calories and can even help give your girls an extra boost. So get to it already! Oh, if you can't do a regular push-up (I admit I struggle with them too) start with a modified push-up, a.k.a. the girl push-up. :)
Remember, give yourself a time limit and try to stick to it. 45 minutes is all you need. If you don't have that long, try a half hour. You'll notice that these seemingly simple exercises really challenge you. But no pain, no gain! Have fun and enjoy!
