AT-HOME WORKOUT ROUTINES:
STRENGTH & STRETCH

No gym? No problem.

Our living rooms can do the job. We understand if you need a little coaching, which is why we asked two local experts for their at-home fitness routines.

“Big Joe” Thomas, personal trainer at Legit Training and Flats Chicago, has you focusing on strength and toning.

Goal

“Go for a full-body burn,” says “Big Joe” Thomas. “The key word is ‘burn’ — when you feel it, you know it’s working.” The payoff you’ll experience is arm and chest sculpting, leg agility building, and fat burning.

Tip

Have a timer on hand. For maximum results, try to do as many reps as possible in 50 seconds. After 50 seconds, move on to the next movement with little or no rest.

Single Leg Step-Ups

Choose a box or elevated surface you feel comfortable with, where you are able to track the knee on top of your foot. Start with feet roughly six inches from the box. Step foot on top of the box. Drive the knee over the foot and stand. Repeat same leg as many times within the 50 seconds, allowing 10 seconds to switch legs.

Box Jumps

Stand your feet shoulder-width apart and at a comfortable distance from the box. Bend your knees and push your hips back while swinging your arms behind you. Propel yourself onto the box, landing in a partial squat. For safety, step down from the box, one leg at a time, instead of jumping.

Elevated Pushups

From face-down, put your feet on bench or other elevated surface so they are higher than your head. Keeping your hands shoulder-width apart, lined up with your chest, push through your palms.

Flutter Kicks

Lie on your back, hands at your sides. Keep one leg straight up while the other rises from the floor to meet it. Keep your abs engaged to tone those muscles, as well as strengthen your core. Do about 10 per side.

Seated Ab Work

Sit on the floor, with hands by your side for balance. Extend both of legs and, rhythmically, tuck both of your knees to your chest. Repeat entire sequence above two times before taking a minute rest.

Lateral Shuffle

Stand with your left foot on the box and your right foot on the floor. Bend your knees slightly, keep your chest up, and bend your arms 90 degrees. Push off your left foot and jump to your left, landing with your right foot on the box and your left foot on the floor, knees bent. Push off your right foot to jump back to the starting position. Do this 10 times.