[fancyheading textcolor=”#db0f0f”]Kimberly Fredrick’s “No Excuses Home Workout”[/fancyheading]

What you need:  A stool, a loaded grocery bag, stairs

Warm-up: 5 minutes  of any combination of marching in place, jogging in place, jumping jacks and imaginary jump rope

Exercise: 3-5 sets of each below, depending on fitness level, with 10 -15 repetitions for each set

Stool row to shoulder press
With knees slightly bent and feet shoulder width apart, push chest out with flat back, reach down to pick stool up and row straight up to chest with elbows tight to sides, stand all the way up and press stool straight up, bring down to chest, hinge hips slightly and set stool down (Works trapezius, latissimus dorsi, rear, anterior and medial deltoids)

Decline push-ups
With feet elevated on stool keep body in straight line and perform push up (Works pectorals major, anterior deltoids, triceps brachii)

Elevated split leg lunge
With back leg on a stool place front leg far enough away that knee stays over ankle during lunge (Works quadriceps, hamstrings, gluteus maximus, adductor)

Standing grocery bag curl to tricep kickback
With feet shoulder width apart, keep elbow tight in to side, curl grocery bag up with palm facing shoulder, hinge at hips keeping back flat, push arm backward with thumb facing ground (Works biceps brachii and triceps brachii)

Reverse crunch
Sit on floor, balancing on hips, arms are extended to front with legs straight out as low to floor as possible, bring knees in to chest and return. modify by resting hands on ground (Works rectus abdominis, transversus abdominis, pelvic floor, iliopsoas)

Standing book back extension
Stand with feet shoulder width apart with bend in knee, hold book to chest and bend slightly forward at hips (Works spinal erectors) 

Incline stool push-ups
Place hands on small stool with elbows pointing behind you, keep body in straight line and bring chest to stool and back up (Works pectorals major, anterior deltoids, triceps brachii)

Wall sits
Keep lower back pushed into wall and knees at 90 degree angle or less, hold for as long as possible (Works quadriceps, gluteus maximus)

Inch worm
Put body in plank position, walk toes toward hands without bending knees so hips go straight in air, walk hands forward back into plank, repeat (Works rectus abdominis, transversus abdominis, pelvic floor, anterior deltoids, pectorals major, hamstrings, soleus)

Stair stepping
1-2 mins

Cool down: slow marching and stretching

This story originally appeared on SCNOW.com.  See it here WITH a video demonstrating these movements!  Then try it out!