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- Home exercise routine for men12:
- Bodyweight squats: 20 reps
- Push-ups: 10 reps
- Walking lunges: 10 each leg
- Dumbbell rows (using a gallon milk jug or another weight): 10 each arm
- Plank: 15 seconds
- Jumping jacks: 30 reps
- Wall sit: as long as possible
- Abdominal crunch: 15 reps
- Step-up onto chair: 10 each leg
- Air squats: 15 reps
- Triceps dips on chair: 10 reps
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:
- Bodyweight squats: 20 reps
- Push-ups: 10 reps
- Walking lunges: 10 each leg
www.nerdfitness.com/blog/the-7-best-at-home-wor…In essence, squeeze the following at-home exercises into a 7-minute window:
- Jumping Jacks
- Wall Sit
- Push Ups
- Abdominal Crunch
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- Chest: flat barbell bench press— 5 set of 5 reps
- Shoulders: seated dumbbell press— 3 sets of 6–8 reps
- Chest: incline dumbbell bench press— 3 sets of 10–12 reps
- Triceps/shoulders: triceps pushdowns — 4 sets of 10–12 reps supersetted with lateral raises— 4 sets of 10–12 reps
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