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These exercises are for people who want to do some quick workouts at their home and target key areas of their body.  These workouts are great to do early in the morning, right after work or whenever you have time.  Also, you can superset(don't take a break between each set or exercise) and get a good cardio workout as well.  Also, try to get into a routine of doing these workouts, and in a couple of weeks they will become a habit.  Good luck!

REMEMBER: Form is more important than how many reps you do.  You are looking for results not how many push ups or sit ups you can do. Also you should be able to carry on a conversation with your work out partner. If you become breathless and unable to talk, you are allowing your heart rate and breathing to reach a point that is not healthy and you are wasting your energy instead of controlling it, in terms tearing down, what you are trying to build up. Do it safe and smart, and you will notice better results and a increase in your exercise levels. Because you will build up momentum and stamina.

Speak with your doctor before starting any exercise program and ask what exercises would be best for you.

"Some succeed because they're destined; others succeed because they're DETERMINED." - Anon

ABDOMINALS:

  Bicycle Exercise-

  Lay on your back, keep your right leg straight and off the floor, bend your left leg up and try to almost touch your right elbow to your left knee.  Then straighten left leg and bend your right knee and almost touch your right knee with your left elbow.  Move you legs as if you were riding a bicycle and feel the burn!  

  Crunch-

  Lay flat on the floor, legs straight and hands to your sides.  Bring both knees up together as you lift your body up toward your legs keeping your hands to your sides.

  Side Crunch-

  Same as the crunch, but keep your hands together (clasped) and as you move up touch the floor to the right of you and then to the left and continue to alternate

  Leg Lift-

  Lay flat on your back, keeping your feet together lift them up and back down, but don't let your feet touch the floor and don't bounce- stay under control.

Weight ball side to side crunches-

   Get a weight ball that is about 5-10 lbs. or more depending on your strength. Lie on your back with ball placed between both hands hold tight and raise your upper back off the floor, being sure to keep you very lower back on the floor, to keep from causing pain or discomfort in your back. Keep your chin raised off your chest as though you have an apple under your chin. Rotate your body from side to side like a crunch, but not forward, do side to side movements to work your obliques.

• When doing crunches make sure to do 2 to 3 sets of 15 - 20 reps three times a week. This is sufficient and smart. When we do 100 or more we tend to get tired and allow our form to suffer. So lets get real defined results, not a muscle that swells forward instead of tone and flat.

ARMS AND CHEST:

  Push Ups -

Be sure to fully extend your your arms in the up position and go down until your chest touches the floor and keep your body straight.  Focus on your form and you will feel the burn faster and fully work all used muscles, such as biceps and triceps.  Move your hands closer together to work on your arms and position your hands further apart to work on your chest.  Put your feet on a chair for more resistance, which will work your abs and inner core.

To make it easy stand in front of a wall and place your hands on the wall stand about 2 feet away from it and spread your legs shoulder width apart. Use you arm muscles to push away from the wall and lean back into it as close as possible and repeat. Basically a push up standing up. It works.

If you want to work the jiggley on the back of your arm you can do this easy exercise. Get a stable strong chair or bench, stand with back to it and act as though you are going to set down place your palms on it with fingertips forward over the edge. Use your arms to lower your body towards the floor as low as you can go, then bring yourself back up to starting position and do 8 of these 3 sets. You will feel the burn.

• Triceps & chest, perform traditional push ups with hands directly below shoulders.
• To increase intensity for both muscle groups, put hands directly under chest.
• To emphasize the chest muscles, lean forward from the traditional push-up position so your shoulders are in front of your palms.

LEGS AND BUTT:

  Squat Hops-

  Stand with your feet about shoulder width apart, squat down and touch both hands on the floor between your feet. Keeping your back straight jump toward the ceiling.  You can just straighten up and not jump.

  Lunges-

  Standup, take a big step with your left foot and touch your right knee to the floor, raise back up and take a big step with your right foot and touch your left knee to the floor.

  Kickbacks-  

  Get down on your hands and knees, kick your right foot out and extend and straighten your leg, bring your knee back to the floor, continue with the same leg or alternate.

  Calf Raises-

  Stand with your feet close together, take one foot and place the top of your foot behind the ankle of your other foot.  Raise your body up with your foot almost to your toes and repeat.  

Extra Ways To Burn More Calories:

• Take the stairs instead of the elevator to stay fit, this aids in better womens health and mens health.
• Park your car the farthest from your destination, just one more way to stay fit and burn fat.
• Do crunches, sit ups or push ups during commercials and you will have worked your abs, biceps and even your back. Wow, loose weight while watching television.
• Instead of e-mailing or paging co-workers walk over to talk to them.
• While watching your favorite shows, walk in place, even better, strap on ankle weights and wrist weights, then do punches and leg raises, which you can even do sitting down and not miss a beat of that ... "got to see episode".
• Do your chores with ankle weights and arm weights strapped on and loose weight while you clean.
• While working at your desk put a small exercise ball between your knees and squeeze, hold for 8 counts and release do this 10 times 3 sets. Ladies we can loose weight and burn fat all in a days work
• While driving or setting at a stop light squeeze your butt and ab muscles in at the same time and hold for 8 counts and release, do as many as you want on your trip or at traffic light stops. Mens health and womens health does not have to be difficult, we just need to use better judgment at times. For instance why eat after work and go straight to bed? Tired? Yes, I know, but to loose weight, burn fat and get healthy, this will sabotage our whole process. Our metabolism slows way down at night, so we need to get active. Eat no later than 6:00 P.M. and plan your nights activities before you get home. This way we can not walk in, eat, get comfy and then chill at the T. V.. We all hate when we do this so why do it. We will wake feeling so much better about ourselves if we think healthy.
• Do not forget to take in some deep long breaths through your nose and release out your lips to help relax during not only fitness exercises, but throughout your day, no matter when or why. This helps to become more focused on whatever goal is ahead. Mens health and womens health alike need regular breathing exercises.
• Stretch the muscle group you are working after each individual exercise.That way when you are stretching the muscle, you have already awakened it and got its engine (so to say) warmed up, you can cause more damage when you stretch before an exercise, because your muscle has not heard its alarm yet.
• Get active with your family not stagnant, limit watching TV, playing video games, setting at the computer and movies to one hour a night. Adapt heart healthy habits with your children. Have contest to see who can do the most sit ups or push ups. Make up games, such as who can make up the most exercises to work your abs or biceps.
• Buy fitness related gifts for family members, so you all stay fit together.

"Obstacles are those frightening things that become visible when we take our eyes off our goals." - Henry Ford

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