3 Killer Exercises that You Can Do at Home.

No gym membership? No workout equipment? No problem! These are three exercises that you’ll definitely want to try at home.

Chair dips. This simple exercises is all about the triceps. As the name implies, you’ll need a chair for this one.

  1. Stand backwards in front of a chair.
  2. Squat down and grasp each side of the chair’s seat with your hands.
  3. Walk your legs out a few feet.
  4. Keeping your elbows back, bend your arms to lower your body.
  5. Once you can’t go any lower, hold and pause for five seconds.
  6. Straighten your arms to lift your body and to return to the starting position.
  7. Repeat 1o reps for 3 sets.

Burpies. Burpies are phenomenal; they will leave your legs throbbing like no other. If you can complete two sets of 20 repetitions, I owe you a smoothie.

  1. Start in a standing position.
  2. Squat down with your hands flat on the floor.
  3. Jump back into a plank position (starting position of a push up).
  4. Jump back to a squatting position.
  5. Jump straight up and reach your hands to ceiling. Your feet should leave the floor 6 – 12 inches.
  6. Repeat 20 times. Aim for two sets.

Side plank leg lifts. This exercise will work your core and you should feel the burn through your thighs.

  1. Start in a side plank position.
  2. Lift your left leg about a foot and a half off of the floor. Hold it for 1 second, then lower.
  3. Repeat ten times.
  4. Switch sides.
  5. Do a total of three sets on each side.

I hope you enjoy these exercises – and feel free to ask any questions in the comments below.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. I love feeling my legs working when I work them at the gym and i’m glad now that you’ve shown me how to get the same workout at home! Your blog is awesome!

  2. Ron Collis says:

    Hey Davey,

    I’m looking to add a little more variety to my leg days. I’ve gotten to the point where I’m a little bored with squats, lunges, dead lifts, leg presses, step ups and jumping. Can you suggest some things to consider adding to the routine?

    RC

  3. Hi Davey. I am a girl, but I am eager to try those exercises. I have the feeling that they really will work. Thank you!

  4. Oh, btw, how do you keep your balance in a side plank position?

  5. I don’t know how my calves grow overbig. it’s around 40cm in circumference while my thighs are around 49cm. Is there a way to get the fat off my thighs, and decrease the size of my calves?

  6. Hey dave! Thanx for the advices, but could you please put some pics for the other two types of exercises! That could help me to understand better! Thanx

  7. MIKE ROCHA says:

    Hey Dave, thanks for things nice execices, the really work, and i fell them, just, How many times do I have to do them per week?? =) THANKS AGAIN!!

  8. I’d like to watch them in a video ๐Ÿ™‚

  9. Iam 20 years old. Iam very skinny. I dont go to gym cause I dont have time. I have to remain busy with my studies. Could you please suggest me Freehand exercises that will help me to put on a bit muscle. Especially arms. Please help me Sir………….

  10. Thanks so much I lift and I got more results this way and could be at home wow I have a pretty defined body now I’m 43 and look like 30 ty I’m very fit now! Wooo hooo!

  11. Also a great upper body exercise: Hindu push ups. I believe they’re called dands.

  12. so how many calories are burned for 20 sets of burpees?