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No time for a gym workout. Feeling sore after a hike. Your own body is your best friend and can help you strengthen muscles burn fat and give you a great work out in the privacy of your own home.
Here are 5 great exercises:
1)squats
First, stand tall with your feet spread shoulder-width apart. Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you're doing so. Return to stand while squeezing your glutes. That's one rep.
2)stairs
However you do it, watch your posture: Keep your back erect or bend slightly forward from your hips. Pumping your arms and making an effort to push off the ball of your foot with each stride will increase the workout.
3) plank
Lie facedown with forearms on the floor and hands clasped. Extend legs behind you and rise up on toes. Keeping back straight, tighten core and hold the position for 30 to 60 seconds (or as long as you can hang).
4) Lunge
Stand with feet together and lunge forward with right foot. Jump straight up, propelling arms forward while keeping elbows bent.
While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!
5) calf raise
From a standing position, slowly rise up on your toes, keeping knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion