Lateral Raise

LATERAL RAISE: Hold a handle of the tubing in each hand. Step on the tubing in narrow stance and hold the handles next to your thighs. Draw your navel to your spine, roll your shoulders back and down, and soften your knees. Slowly lift your arms out to the sides with your elbows slightly bent. Hold for a moment, relax your neck, and then slowly return the tubing to starting position. Repeat 10-12 times. Work up to 3 sets of 12. Follow up with a 1 minute cardio.

Chest Press

CHEST PRESS: Stand with your fee a little wider than hip-width apart. Take the tubing around your midback and grab the handles with each hand so that the tubing is under your armpits. Inhale deeply, as you exhale, press both arms forward, keeping your chest lifted and your navel pulled to your spine. Slowly bend your elbows and bring the tubing back toward your armpits. Repeat 10-12 times. Then follow up with 1 minute of cardio before moving onto the next exercise.

Bicep Curl

BECEP CURL: Hold a handle of the tubing in each hand. Step on the tubing in a narrow stance and hold the handles by your thighs, with your palms forward. Draw your navel to your spine, roll your shoulders back and down, and soften your knees. Slowly bend your elbows and bring the handles of the tubing up to your shoulders. Squeeze your biceps, then slowly return the handles to the starting position. Repeat 10-12 times. You can do up to 3 sets. Follow up with 1 minute of cardio before moving onto the next exercise.

Tricep Overhead Extension

TRICEP OVERHEAD EXTENSION: Hold one end of the tubing in your right hand and step on the other end with your left food so that the tubing is on the inside of your leg. Step your right foot forward in a staggered stance, with the right knee bent. Bring the tubing handle in your right hand behind your back. Extend your left arm over your head, then bend both elbows and grab the handle with both hands. Pull your navel in and drop your shoulders away from your ears. Keeping your uppoer arms close to your head, straighten your arms until your elbows are extended. Hold for a moment, then bend your elbows and lower your hands behind your head. Repeat 10-12 times. Try to work up to 3 sets of 12. Follow up with 1 minute of cardio before moving onto the next exercise.

Lunge with Single-Arm Row

LUNGE WITH SINGLE-ARM ROW: Begin in a staggered stance with your left leg forward and your right leg back, heel off the floor; hold a weight in your right hand, with your pam facing in. Bend your left knee and hinge slightly forward at the hips, placing your left hand on your left thigh. Keeping your spine neutral and your abdominals engaged, bend both knees deeper, reaching toward the floor with the weight and your right knee. As you pull the weight up toeard your hip, squeeze the muscles in your upper back and straighten both legs. Hold for a moment, then bend your knees and lower the dumbbell back down toward the floor. Do 10-15 reps, then switch sides (right leg forward and dumbbell in left hand)and repeat.

Half-Push-Up

Begin on your hands and knees with your hands a little wider than shoulder-width apart and your thumbs in line with your chest. Slide your knees back slightly until you create one long line from your knees to the crown of your head, keeping your back neutral and your navel pulled toward your spine. Slowly bend your elbos out to the sides and lower your chest toward the floor, stopping when your upper arms are parallel to the floor. Keep your shoulders rolled back and push back up to the starting position. Do as many as you can for 30 to 60 seconds.

Squat

SQUAT: Hold a handle of the tubing in each hand. (You can get tubing at Shopko, Walmart, Fred Meyer etc) Step on the tubing with your feet a little wider than hip-wiedth apart and hold the handles at your hips and shoulders. Draw your navel toward your spine, roll your shoulders back, and lengthen your spine. Send your hips back and bend your knees as if you were sitting in a chair, until your thighs are parallel to the floor. Push into your heels and return to standing. Repeat. After completing 8-12 reps, follow up with 1 minute of cardio before moving onto the next exercise.

Stationary Lunge

STATIONARY LUNGE: Begin in a staggered stance, with your left leg forward and your right leg back, heel off the floor. Place the tubing under your left foot and hold the handles at your hips and shoulders. Keeping your spine neutral, your shoulders over your hips, and your abdominals engaged, bend both knees until your left thigh is parallel to the floor and your right knee is a few inches off the floor. Hold for amoment, then straighten both legs. Repeat 10-12 times on both sides.

Rear Fly

REAR FLY: Begin by holding the handle of the tubing in each hand. Step on the tubing with one foot and hinge forward from the hips with knees slightly bent. Keeping your spine neutral and your abs engaged, pull the handles up and out to the sides of your bodey, squeezing the muscles in your upper back and midback. Hold for a moment, then release the tubing back down toward the floor. Repeat. After completing 10-12 reps, follow up with 1 minute of cardio before moving onto the next exercise.

Chest Press with Leg Press

CHEST PRESS WITH LEG PRESS: Lie on your back. Hold one weight in each hand directly over your chest, with your arms extended straight up and your palms facing your feet, so that you can see the backs of your hands. Bend your knees and hips 90 degrees, so your shins are in tabletop position parallel to the floor. Your knees should be over your hips and your navel pulled toward your spine. Slowly bend your elbows and lower your arms out to your sides, stopping just before the backs of your arms touch the floor. Hold for a moment. As you press your arms upward to the starting position, extend one leg, pressing out through the heel. Bend your elbows again and pull the knee back to the tabletop position. Repeat with the other leg. Alternate the chest press and legg press for 10-16 reps.

Basic Aerobic Routine At-Home

"Body Confusion" is the key to an effective workout. Slowing way down and speeding way up again may get you in trouble on the interstate, but when it comes to cardiovascular exercise, it's the key for weight loss. If you vary intensity and variety, your body will burn calories long after you've stopped working out.

BUILD "THE GREAT PYRAMID" WORKOUT! Simply start with short bursts of speed, then peak at the longest surge of energy in the middle of your workout before coming back down in speed (picture a pyramid). Here are some simple at-home ideas for movements to build your pyramid: jumping jacks, jump rope, push ups, punch your arms in the air (at an imaginary punching bag), jog in place, march in place, ski jumps, etc.

Here is an example of how to rotate through a set of movements:
3 minute warm up
1 minute high intensity (action 1 - run in place)
1 minute low intensity (action 1 - walk in place)
1 minute high intensity (action 2 - jumping jacks fast)
1 minute low intensity (action 2 - jumping jacks slow or even side steps)
1 minute high intensity (jog with high knees in place)
1 minute low intensity (march in place)
1 minute high intensity (punch arms quickly)
1 minute low intensity (punch arms slowly)
You get the point.