I didn't forget, I just got distracted. I will probably have to post these in bits and pieces, but here are a few ideas:


Here is some recommended inexpensive "equipment" to try to have at home but, if you can't afford it, you can improvise:
Exercise ball - this helps you with your form when doing squats (I'll post about those in a minute).
Dumbbells/hand weights (light ones - 3ish pounds - and heavier ones - 10ish pounds). If you can't get these now, soup cans and gallon jugs will work, too.
Resistance bands. You should be able to find them for under $10 and they are useful for many different kinds of exercises.
A medicine ball or kettlebell is useful but, again, you can use a water jug (that's what I'm going to have to do).
Your body! Yep, your own body weight works great for strength training.

Here are a couple of work-outs (I'll post more later):

1) Push-ups. If you can't do the real ones, that's ok. Actually, at my personal training sessions they have taught me how to do these AWFUL ones that actually have you on your knees with your butt up in the air and your shoulders a little further down. Basically, these are harder because gravity is also at work when you do them. Slowly lower your chest/chin to the floor and slowly raise up again - make sure your elbows are out and that you don't lean back into your butt - focus on getting your chest to the floor with your abs held tight. Try to do them 4 seconds down, 6 seconds up. The trainer said that 20 of these done properly works your muscles as much as 100 regular push-ups.

2) Squats. Proper form is VERY important as extending your knees beyond your toes can do serious damage to your knees (and you won't be working the right muscles anyway). Place an exercise ball between your back and a wall. Put your feet about hip distance apart, probably about at a 45 degree angle in front of you (basically, out a couple of feet). Slowly lower down - make sure you are keeping your back totally straight and basically keep pressure on the ball - your butt should not be sticking out, it should be pressing back - until you are parallel - 90 degree angle - your back should be parallel to the wall, your upper legs parallel to the floor, your lower legs parallel to the wall. Squeeze your glutes (butt cheeks) and hold for one count, then slowly raise up again - 4 counts down, 6 counts up. do not pause between reps - do one after another, slowly and focusing on form. For added resistance, hold light weights in each hand (hold them down at your sides) to help pull you down and increase the weight as your strength improves.

Another tip I learned - BREATHE! Take a deep breath at the bottom of any extension and then move back up with a full exhale - it helps oxygen get to your muscles, which is vital. Don't rush on your way back up on any exercise or use momentum - make the muscles do the work. If they feel like they are on fire - you are probably doing things right.