It is possible to exercise at home without equipment and get a great whole body workout. More and more people are beginning to realize that a gym membership is not necessary and that you can achieve a great level of fitness right from your living room. If you want to invest a little into your “home gym” we recommend an exercise ball and a set of light dumbbells. For more free workout look for an online personal trainer.
Ab Rows
Exercise Purpose
This exercise strengthens the muscles of the lower abdominals (Rectus Abdominis) and hips (Iliopsoas). 
Details
Body Part: Core
Level: Intermediate
Execution
- Start by sitting down on the floor with your feet extended out in front of you.
- Place your hands behind you for support and pull your knees in to the chest (exhale).
- Without letting your feet touch the floor, return your legs back to the starting position (inhale) and then continue to pull the knees in repeatedly without ever touching the ground.
- As you become more advanced, try performing the same exercise without allowing your supportive hands to remain in contact with the floor for a more intense exercise.
Lunges
Exercise Purpose
To strengthen the muscles of the front of the thigh (Quadriceps) and the buttocks (Gluteus Maximus). 
Details
Body Part: Lower
Level: Beginner
Execution
- With both hands on your waist and feet together, take a big step forward with one leg keeping your head up and back straight.
- After you have taken your step, bend both knees bringing your trailing leg close to the ground (Inhale) and your front leg to a 90 degree angle.
- Make sure not to thrust too far forward, be sure your front knee does not go over your front foot. Instead, ensure your momentum is continued straight down thereby preventing injury to the knee.
- From this lowered position, bring yourself back up (exhale) by extending both legs back to the starting position and then repeat the movement for the desired number of reps and then switch legs and repeat on the other side.
Single Leg Plank Raise
Exercise Purpose
This exercise develops strength and stability in the muscles of the core including the stomach (Rectus Abdominis) obliques (Obliquus Externus Abdominis), and lower back muscles (Erector Spinae). 
Details
Body Part: Core
Level: Beginner
Execution
- Start in a plank position on your elbows and toes only.
- Once your set, slowly raise 1 leg 3-5 inches off the ground (exhale), lower it again slowly (inhale) until your toe touches the ground again and then repeat 10 times.
- Then, keeping your body up off the ground, switch legs and repeat on the other side for another 10 repetitions.
Calf Raises
Exercise Purpose
This exercise strengthens the muscles of the calf (Gastrocnemius and Soleus). 
Details
Body Part: Lower
Level: Beginner
Execution
- Stand up straight with your feet together and rest your hand on a wall or chair for support.
- From there press up onto the tippie toes (exhale) and hold for 1 second.
- Slowly lower yourself back down to the starting position (inhale) and then repeat for the required number of repetitions.
Push-Ups
Exercise Purpose
This exercise strengthens the muscles of the entire upper body with special emphasis on the chest (Pectoralis Major/Minor), front of the shoulders (Anterior Deltoid), and the back of the arm (Triceps Brachii). 
Details
Body Part: Chest
Level: Beginner
Execution
- Lie down on your stomach with your hands on either side of the shoulders and your fingers spread.
- With your feet together, get up on your toes by pushing your upper body away from the floor until your arms lock at the top (exhale).
- Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the floor in between.
Side Crunches
Exercise Purpose
This exercise strengthens the muscles on the sides of the abdominals (Obliquus Externus Abdominis). 
Details
Body Part: Core
Level: Beginner
Execution
- Lie down on your right side in a fetal position on the mat.
- Turn your left shoulder over so that both shoulder blades are now flat against the mat while keeping your lower body pointing to the side.
- With your left hand behind your head and your right hand on your left waist, crunch up slowly until your right shoulder has raised off the mat ensuring your knees remain touching and on the mat (exhale).
- Lower yourself down to the starting position (inhale) and then repeat with the same side for a complete set before switching sides.
Close Grip Push-Ups
Exercise Purpose
This exercise strengthens the muscles of the chest (Pectoralis Major/Minor) and the back of the arm (Triceps Brachii). 
Details
Body Part: Chest
Level: Advanced
Execution
- Lie down on your stomach and place your hands on either side of the shoulders with your fingers spread.
- With your feet together, get up on your toes and push your upper body away from the floor until your arms lock at the top.
- From there, move your hands directly into the centre so that just the thumbs and index fingers touch.
- Slowly lower yourself down to the floor making sure to keep your elbows tucked into your side (inhale).
- Just before you are about to touch the floor, push back away towards the ceiling (exhale) and then continue like that until your desired repetition range is achieved.
Butt-ups
Exercise Purpose
This exercise strengthens the muscles of the buttocks (Gluteal Group) with some emphasis on your stomach and back as well. 
Details
Body Part: Lower
Level: Beginner
Execution
- Lie down on your back with your knees bent.
- Slowly push your pelvis to the ceiling as high as you can and squeeze your buttock together (exhale).
- Relax and return to the starting position (inhale) and then repeat