Home prop: Two water bottlesBent-over rows (works the mid-back) - Stand tall lean slightly forward from your hips. Hold water bottles in each hand. Keeping elbows slightly bent, slowly, lift your hands squeezing your shoulder-blades and then lower. Do 2 sets of 12-16 counts. Waist bends (works the waist) - Stand tall with water bottles in each hand. Bend from your waist to the right and return back to the upright position. Repeat 12-16-counts and switch sides.
The Home Strength Workout
Here are 10 exercise moves that will get you in shape. Do this thrice a week or on alternate days. Start with a 5 minute warm-up by walking or marching on spot briskly. For props you will need two 500ml water bottles - as you get comfortable with the exercises, use dumbbells to increase resistance, a chair, a wall, a carpet or mat, a bath towel
Home prop: A bath towel
Leg stretch (leg stretch) - Lie on a mat or carpet. Extend the right leg up and place a bath towel around your right foot. Hold the ends of the towel and straighten your leg. Hold for 10-30 seconds and then switch legs.
Arm stretch (arm stretch) -
Extend right arm and bend the elbow, drop the hand behind your head. Hold the towel in your left hand and then bend the elbow behind your back. Hold the towel with your right palm. Hold for 10-30 seconds and then switch arms.
Home prop: A chairLeg extension (works the front of the thigh) - Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat with the other leg. Do 2 sets of 12-16 counts on each leg. Chair dips (works the triceps) - With your back to a chair, position your feet in front of you. Grip the edge of the chair and bend your elbows so that you descend towards the floor. Use your triceps to push back up to starting position. Do 2 sets of 12-16 counts.