This workout can be done at home with little or no equipment. It is designed for all fitness levels. Do each exercise 12 – 15 times, 3 sets. Have fun with it and let me know what you think!!
Front Lunges: Stand with feet hip distance apart. Start on right side.
INHALE: step forward into lunge
EXHALE: return to standing with feet hip distance apart
Repeat 15 times on this side, switch sides
Front Side Raises: sit on stability ball if you have one, otherwise do this standing.
Bring feet hip distance apart, arms are at the sides. Use dumbbells if you have them, 3-5 pounds are fine.
INHALE: prepare to lift arms to your sides
EXHALE: raise arms to shoulder height
INHALE: return to starting position
EXHALE: raise arms out in front of your chest, shoulder height
Repeat 15 times in each direction.
Reverse Lunges: Stand with feet hip distance apart. Start on right side.
INHALE: step back about 2 feet with right foot into rear lunge
EXHALE: return to standing with feet hip distance apart
Repeat 15 times on right side, switch sides
Push-ups: these can be done against the wall, on the floor on toes or knees. Keep elbows at the sides.
INHALE: move toward the floor or the wall
EXHALE: return to starting position
Repeat 15 times.
Bicep Curls: sit on stability ball or stand, bring feet hip distance, arms at the sides, use dumbbells, 3-5 pounds is fine. Full soup or bean cans work for dumbbells at home!
INHALE: prepare to lift lower arm
EXHALE: lift lower arm to contract bicep
INHALE: return to starting position
EXHALE: repeat
Repeat 15 times.
Genesis Transformation's Blog 
Posted on October 31, 2009 by Sheri Lynn
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