6 Exercises that Help you Achiever Fitness Goals at Home ~ Health ...

Exercise can boost your energy levels, promote better sleep, reduce your disease risk and help manage your weight, according to the Mayo Clinic. If you do not have a gym membership, you can perform several good exercises at home. It is important that you work as many muscle groups as possible.
Burpee
If you were to do only one exercise at home, perhaps the best choice is the burpee, which works so many muscles at once. Your quads, hamstrings, back, chest, triceps and abs all get worked with the execution of a single burpee. To do this exercise, stand with your feet shoulder-width apart, lower your body by bending your knees and place your hands on the floor. Steadily kick your legs backward, land on your toes and perform a push-up. As soon as you rise, jump your feet back to the starting point and jump in the air as high as you can. When doing this, extend your arms above your head. Once your feet touch the floor, immediately perform another one. Because of the intensity of burpees, eight to 10 repetitions is sufficient. You gain not only muscle building benefits but also cardio benefits.
Skaters
Skaters get their name from the side-to-side motion involved in the exercise. These exercises work your glutes, hips and core muscles simultaneously, and there are cardio benefits as well. Stand on your right foot, slightly bend your knee and hop laterally to your left as far as possible. Once your foot contacts the floor, swing your right leg behind your body and lightly touch your toe on the floor. When doing this, raise your right arm in the air in front of you and move your left arm behind you. After holding for a second, hop back onto your right foot, repeating the same motion. Alternate back and forth 15 to 20 times.
Dip Curls
Dip curls primarily work the triceps muscles found on the back of the upper arms, and you need a chair to do them. Stand with your back to the chair and bend down to place your hands on the edge. With your feet in front of you and knees bent, lower yourself by bending your elbows. Once your upper arms parallel the floor, push up and repeat for 10 to 12 repetitions. For an advanced challenge, extend your legs straight with one heel on the floor and the other leg raised.
Core Crisscrosses
Core crisscrosses work your abs and obliques. Stand with your feet shoulder-width apart, upper arms parallel to the floor, palms forward and elbows bent 90 degrees. Steadily lift your right foot off the floor and move your left elbow and right knee toward each other as you twist your torso. After holding for a second, repeat with your other side. Perform 15 to 20 repetitions.
Jack-Knife Sit-Ups
Jack-knife sit-ups work your midsection and thighs in one fluid movement. Lie on your back with your arms at your sides and legs straight. Steadily lift your shoulders off the floor as you pull your knees into your chest and squeeze your abs. Slowly lower yourself and repeat 15 to 20 times.
Stride Jumps
Stride jumps work your legs, abs and arms in a fast motion. Stand with your feet hip-width apart, elbows bent and arms tucked into your sides. Quickly lower yourself into a slight squat, jump in the air and extend your arms and legs so that your body forms an "X" shape. As soon as you land, hop your feet back to the starting point, tuck your arms back in and repeat for 10 to 12 repetitions.

Source: http://healthandfitnessbay.blogspot.com/2011/07/6-exercises-that-help-you-achiever.html

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