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The At-Home Workout

Here's how to get a total body workout -- for free.

Squats: Stand with your legs about shoulder-width apart, toes pointing straight ahead. Put your hands comfortably on your hips (you can also hold hand weights). Slowly bend your knees and pretend to sit on a chair, squeezing your butt and thigh muscles. Hold the pose and slowly raise. Repeat. To alter this exercise: Point your toes out to feel the inner thigh muscles working.

Push-ups: Get down on your hands and knees. Rest all your weight on your extended arms and keep your body straight. Slowly lower your chest to the floor, keeping your chin up, then raise until your arms are straight again. (If necessary, you can keep your knees on the floor, but you should eventually just use your toes.) Repeat.

Bicep Curl: Sit in a chair with your legs shoulder-width apart. Put a hand weight in your right hand and rest your right elbow on the inside of your right knee. Place your left hand on your left knee to help balance. Slowly lower and raise your right hand, feeling the bicep working. Be sure to never fully lower or fully raise your arm -- keep the tension. Repeat with your left arm.

Tricep Curl: Place your right knee and right hand on a chair. Holding a weight in your left hand, put your left elbow against your side, parallel to your back, keeping it bent. Lift your left elbow a few more inches toward the ceiling. Slowly raise your left hand toward the ceiling, feeling the tension in your tricep. Every time you extend your arm up, squeeze your tricep. Slowly lower your hand down. Repeat.

Chest Press: Hold a weight in each hand. Lie on your back with your knees slightly bent. Start with your arms extended in front of you: straight arms, palms to the ceiling. Slowly bend your elbows, lowering your elbows separately, so your arms end up at a 90-degree angle on either side of your body. Feel the tension in your chest area. Stop just before your elbows hit the floor. Slowly raise them back up. Repeat.

Stomach Crunches: Lie on the floor -- you may want to use a mat -- with your knees slightly bent and your hands gently resting behind your head, elbows pointing out. Using your stomach muscles only, slowly lift your chest toward the ceiling, keeping your feet on the floor and your chin toward the ceiling. Lower your head until your shoulders hit the floor -- but don't completely relax. Repeat.

-- The Nest Editors

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