[The One and Only...]

Here is my current workout routine, which can be performed without weights and can easily be done at home.

- Stretch. I usually perform 20 lunges with each leg, important for me because I'm a fencer. You need to stretch out more than just your legs, however; stretch all of your body parts. Although it is unlikely your muscle growth from this will limit your flexibility, it is always better to improve upon it.

- Walk a mile on an elevated treadmill.

- Perform 200 bicycle manuevers.

- Perform 100 crunches.

- Perform 50 bridges. (Note: This exercise is intense. I am considering dialing back the number of reps to 25 and simply maintaining the position longer)

- Perform 15 push-ups, bringing your chin to the floor each time. (Set 1)

- Perform 40 squats, going as low as you possibly can.

- Perform 15 push-ups, bringing your chin to the floor each time. (Set 2)

If you follow this plan, you may need to start off with less intensity. I've been doing this for a while now, and have seen results. The only thing I'm considering changing is increasing the number of reps in the push-up sets.