Total-body workout

A Bodyweight Set to Power Up

You can keep your body in decent shape and stymie minor injuries by performing simple weight-free exercises. In this section are just such maneuvers. They address every major muscle group and can be done in just a few minutes, anytime, anywhere. Perform them a couple of times a week. Who knows, maybe you'll decide to get smart and lift a few weights as well!

HAMSTRINGS

Stand with arms overhead and feet wide apart. Proceed to bend at the waist and extend the left hand to the right foot. Pause, then rise and extend the right hand to the left foot. Perform 10 alternating repetitions to each foot.

THIGHS

Stand with hands on hips and legs shoulder-width apart, feet turned out. Keeping the back straight and head up, proceed to lower six or so inches. Pause, then rise to starting position. Perform
10 repetitions.

BACK

Lie on your stomach with hands behind head. Proceed to slowly lift the head, shoulders and feet off the floor. Pause, then lower to starting position. Perform
10 repetitions.

OBLIQUES

Stand with arms at sides and feet wide apart. Proceed to bend to the left, with the left hand sliding down the thigh and the right arm extending over the head. Pause, then return to starting position and perform the next repetition to the other side. Perform 10 alternating bends to each side.

HIPS & GLUTES

Lie on your left side with the right leg over the left. Proceed to raise the right leg. Pause, then lower. Perform 10 repetitions, then turn over for 10 reps with the left leg.

ABDOMINALS

Kneeling on hands and knees, sag the abdominals and back downward. Then proceed to tighten abs and arch the back. Perform 10 repetitions.

SHOULDERS

Begin in a push-up position, but with hands facing each other and elbows out to sides. Proceed to push up to arms' length. Pause, then lower to starting position. Perform 10 repetitions.

BICEPS

Sit with your bent right arm inside the right leg. Place your left hand on your right wrist and provide resistance as you curl the right arm up. Pause, then lower to starting position. Perform 10 repetitions, then switch arm positions for another set.

TRICEPS

Begin with your hands on a chair or other object behind you, arms straight and
body supported on heels. Proceed to slowly lower until upper arms are almost parallel to the floor. Pause, then raise to starting position. Perform 10 repetitions.

CHEST

Stand with arms out to sides, hands fisted. Proceed to cross arms in front of you, right over left. Pause, then return to starting position and on the return cross arms left over right. Perform 10 alternating repetitions each way.