Do you need a home workout routine! Well look no further, I have provided exercises you can do at the comfort of your home or home office with items found in your home.

1. BASIC EXERCISE PROGRAM
NO GYM REQUIRED

2. BENEFITS OF WORKING OUT
• Increased Immune System
• Improved Mood
• Increased Metabolism
• Lowers Cardiovascular Disease
• Increases Longevity
• Reduces Risk of Hip Fractures
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3. ASSESSMENTS
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BY-SA
• Physician Physical
• Comfortable Shoes
• Chair
• Comfortable Yoga Mat
• Home
• Office
• Park

4. TYPES OF EXERCISES

5. CARDIOVASCULAR
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Walking Jogging
Running
Biking Swimming
Dancing

6. STRENGTH TRAINING
Crunches Squats
Push Ups
Leg
Extensions
Leg Raises

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Chair Squats

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Basic Push
Up
Jumping Jacks

9. Leg Lifts
Basic Crunch
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CC BY-SA-NC

10. YOUR WORKOUT PROGRAM
AT HOME OR OFFICE
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11. PICK YOUR ROUTINE
SELECT THREE DAYS OUT
OF THE WEEK
PICK A CARDIO EXERCISE
AND ONE STRENGTH
EXERCISE
• Running 30 Minutes and
Crunches on Monday
• Jogging 30 minutes and Chair
Squats
• Walking 30 minutes and Push Ups
• Monday
• Wednesday
• Friday

12. Monday
Jogging
30 minutes
Crunches 3 Sets of
20
Wednesday
Running 30
minutes
Push Ups 2 Sets of
10
Friday Walking
Chair Squats 2
sets of 20

13. CARDIO AND STRENGTH
COMBINED
Just select 10 strength exercises from
your handout. Do each exercise for 30
seconds each and rest for 30 seconds in
between until you reach the final
exercise. Stretching can be done at the
end to cool down.

14. 9 MINUTE WORKOUT
Push ups rest
Chair
Squats rest Crunches
Jumping
Jacks
rest
High Knees
Run in
Place
res
t
Push Ups
Chair
Squats rest Crunches
rest
Jumping Jacks Rest
High Knee
Run in
Place
10 exercises
30 seconds
each
30 seconds
rest
Stretch

15. REMEMBER
ROME WASN’T BUILT IN
A DAY.
John Heywood
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