Staying fit in the comfort of your home: Quick, cheap, innovative ways

By "Boston" Paul Davies
Translated by Angela Cheng

Want to stay in shape? Time and/or money keeping you from going to a gym? Couldn't be bothered to buy weights and a bench, as it may use too much space? No sweat! Hit all the major muscle groups using these simple exercises and only spend 15 minutes a day! What's even cooler is that not only do you not have to leave your home, but you can also use items you're sure to find around the house.

What you need: 2 plastic bags, 2 full water bottles (number and size of bottles depends on you!), 1 broom or mop stick

EXERCISES
Do 3 sets x 10 with a 1-minute break between each set.

SCHEDULE
Monday: 1A/1B/2/3/7/8A/8B/9
Tuesday: 1C/1D/4/5A&5B/6/7/8A/8B/9
Wednesday: BREAK
Thursday: Repeat Monday
Friday: Repeat Tuesday
Weekend: Play Frisbee! Go for a Bike Ride! Go Hiking!

1A：Shoulders/Upper Back: Military Press (Mon & Thu)
　

1B： Shoulders/Back: Lateral Front Raises (Mon & Thu)
　

1C：Shoulders/Lats: Lateral Side Raises (Tue & Fri)
　

1D：Shoulders (Traps): Upright Row (Tue & Fri)
　

2：Back: Bent Over Row (Mon & Thu)
　

3：Biceps: Curls (Mon & Thu)
　

4：Triceps: Use chairs reverse presses (Tue & Fri)
　

5A： Chest: Push-ups (Regular) (Tue & Fri)

5B：Chest: Push-ups (No upper body strength? Use knees.) (Tue & Fri)

6：Legs: Quads/Hamstrings/Buttocks: Squats (Tue & Fri)
　

7：Calves: Calf Raises (Mon & Thu)
　

8A：ABS: Sit-ups (Mon/Tue/Thu/Fri)
　

8B：ABS: Crunches (Mon/Tue/Thu/Fri)
　

9：Stretch: Touch Toes for 10 seconds x 3 (Mon/Tue/Thu/Fri)

DIET: If you're serious about staying healthy or losing weight then please note: No carbohydrates after 6 p.m. Don't mix your carbs and meat together. No junk food especially after 6 p.m.

For more health tips, visit:
https://bostonpaul.wordpress.com/2010/01/15/health-living-healthy-cleaning-diet-and-other-tidbits/