| With work, family obligations and an odd night-out | | | | pointed upwards. Just curl the fist up and down |
| everyday, it's probably hard for you to find time | | | | several times in a controlled move of the small |
| to get to the gym on regular basis. That's why it's | | | | wrist joint. Make sure to keep the wrist in line |
| always a great idea to have a back-up workout | | | | with the forearm.Must Read: Arms Muscle Building |
| option that you can do with minimal equipment. In | | | | Workouts at Triceps Dips: Sit on the chair with |
| the following workout, the only piece of | | | | your arms at your sides and your palms resting |
| equipment you need is a chair and half an hour of | | | | on the edge of the seat. Next, walk your body |
| free time. For each exercise, perform 2 sets of | | | | out from the chair so you are only holding on by |
| 12 to 15 repetitions (reps).Home Workouts!1) The | | | | your palms. Slowly move your body down, using |
| Plank: Place both feet on the seat of the chair and | | | | your triceps to lower yourself and rise up |
| form a 'table' with your body by placing your | | | | again.Benefits: You will feel a good burn in the |
| elbows on the floor in front of the chair (you may | | | | back of your arms (triceps). For an added |
| wish to put down a towel if you are on a hard | | | | challenge, you can also put your feet on the seat |
| floor). Make sure your back isn't arched and that | | | | of another chair or on an exercise ball.5) Front |
| your whole body forms a straight line. Keep your | | | | Raises: Stand up and hold onto the two front legs |
| core muscles tight and hold this position for up to | | | | of the chair with a sturdy grasp. Slowly raise the |
| one minute.Benefits: This total body exercise will | | | | chair straight out in front of you, from below the |
| work your core muscles as well as your upper | | | | waist to your shoulder level and back down again. |
| body.2) Pushups: Get into same position as for the | | | | When you hold the chair right up, hold the position |
| plank, but instead as of balancing on your elbows, | | | | for 15 seconds.Benefits: This exercise will help you |
| place your hands on the floor shoulder-width | | | | target your frontal deltoids as well as your biceps. |
| apart. Then, begin to perform a pushup, keeping | | | | It is a form of strength training.No Excuses: So, |
| your feet on the chair. Be sure not to let your | | | | when you are pressed for time next, don't just |
| back arch while performing this exercise.Benefits: | | | | give up on your workout. With some imagination, |
| Your chest muscles will be targeted.3) | | | | you can create your own workout at home using |
| One-Legged Squats: Stand a few feet in front of | | | | common household objects that will stimulate |
| the chair, facing away from it. Place one leg | | | | your body in new ways, thus preventing you |
| behind you on the seat of the chair and find your | | | | from reaching a plateau.Even if time isn't a factor |
| balance. Slowly lower your hips as far as you can | | | | and you could have made it to the gym, it's |
| go, using the muscles in your standing leg. Once at | | | | never a bad idea to take a few sessions away, |
| the bottom, carefully rise up again to complete | | | | both to give you a psychological break, as well as |
| one rep.Benefits: This is another great action for | | | | to give your body some time away from the |
| targeting your gluteus maximus muscle, as well as | | | | customary movements.Ensure you are using |
| your hamstrings and quadriceps. Due to nature of | | | | proper form to avoid injuries. Take a day off in |
| this exercise, you will also work on your | | | | between each workout so you don't risk |
| balance.Random Tip:Maintain the starting stance | | | | overtraining.Random Tip: Take a high protein diet |
| and bring both forearms half way up, keeping | | | | during your workout days. Give adequate rest to |
| them parallel to the floor. The fists should be | | | | your body also. |