|Hello all. I am looking to get some advice for a workout that I can do at home, without the use of any equipment. I'm not looking to get really buff, just tone up a bit, build some endurance and generally be in better shape. Keep in mind I run 2-3 days a week about 7km.
This is what I was thinking, please feel free to make any adjustments or additions.
About me: 23 years old, ex smoker, 5'11", 170lbs, decent diet.
That's all I have really. I'm curious as to what other quick exercises I can do at home without equipment. I'm missing something good for the calves, and maybe back as well? I don't know a whole lot about fitness so any advice would be greatly appreciated.