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Effective workouts to do at home when you can't get to the gym

Updated on March 22, 2014

Total body workout

man exercising photo by photos8
man exercising photo by photos8

The perfect total body workout

This is the perfect total body workout to do if you are traveling, or you just want a great workout that is quick, and you don’t have access to a gym. The only piece of equipment you will need is a medium to heavy exercise band.

The workout will take you about 20 to 25 minutes to complete. If this is your first time doing a total body workout like this, start the first time through with 10 reps for each exercise, to see what kind of shape your in.

Intro to the Workout

The total body workout consists of 20 reps for each exercise, with no rest between exercises. After you get through the 10 exercises 1 time, rest for 2 to 3 minutes and do it again.  20 reps for each exercise will give you a total of 400 reps. If you start with a lower number of reps, make it your goal to get to the full 400 reps.

The total body workout

Pushups Keep your back strait and pull your abs in when doing the pushups.

Squats Stand in front of a bench, bed or chair facing away from it, squat down until your butt touches the chair and then come back up. Push you butt back as you squat to keep your knees in front of your feet.

Crunch Lay on floor on your back, feet flat on the floor. Hands behind ears or across your chest, use your abs to lift your head up toward the ceiling, then down. Don’t do a sit up, just use your abs.

Bench Dips The best way for this exercise is to use 2 chairs set about 3 feet from the edge of a bed, put one hand on each chair seat, put your feet on the bed, lower your body down between the chairs then lift back up.

Curls Use the exercise band, stand up put the band under your feet. The farther apart your feet, the more resistance you will have. Curl both arms up from the side of your hips. Keep your elbows in against your sides and only use your biceps to pull the band up.

Butt lift Lay on your back on the floor, feet flat on floor. Use your abs and your lower back to raise your belly button as high as you can toward the ceiling.

Lateral raise  Use the exercise band and set up the same as for the curls.  Raise your arms out to the sides, up to shoulder level, then back down.

Reverse crunch Lie on floor on your back; put arms along your sides with your palms flat on the floor. Bend knees and pull your legs up toward your chest until your butt comes up off the floor about 4 inches, then back down.

Lunge Stand with feet shoulder width, move left foot out in front about 2 feet. Lower your body down until top of your thigh is parallel to the floor, then back up. Then do same with right leg.

Pushups Finish with another set of pushups. Keep your back strait and pull your abs in when doing the pushups.

This will give you a total body workout that will get your blood pumping and make your muscles burn. You will feel like you had a good workout. This is even a fun workout to do just to see if your in good enough shape to do it.

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    • sammythrone profile image


      7 years ago from North America/South America/Europe/Asia

      Hi spease

      For a constant traveler like me, these are useful workout for keeping fit and toned.

      Thanks for the awesome article.

    • fishtiger58 profile image


      8 years ago from Momence, Illinois

      I like the way the reverse crunch sounds, I am going to try that one. Thanks.


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