Home exercises on off days.

[l337g0g0]

I am looking for some routines I can do at home when i cant hit the gym or it is an off day and also cant hit the gym and got some energy.

I dont want to exercise muscles i hit in my workouts because i am doing so good with my routine i dont need to add to it.
I would like to find some good exercises like hip flexor exercises, stretches, I guess core stuff Generally.

So anyone have a tried tested good home workout routines?

Here's my workouts if you need to know, if it makes a difference.
Every workout I do 60 decline cross over oblique situps, 30 minute tred run 4-6 MPH

Monday: back shoulders
Arnold press
Side laterals
Front raises

Kneeling one-arm rows
Seated rows
Seated front pull down

Dumbbell shoulder shrug
Hyperextention (lower back)

Tuesday: OFF home workout, cardio i need stuff here...

Wednesday: chest legs
lying dumbbell flys
Incline Bench press
Decline press on a machine

thigh extension
Lying squat on a machine
Dumbbell front lunge

Standing dumbbell one legged toe raise

Thursday: OFF home again need workout here...

Friday: Bis Tris
Standing alternated dumbbell curl
Hammer curl
Cross body hammer curl

On knee One arm tricept extention
One arm dumbbell tricept curl
Tricept pushdown with rope attachment

Palms-down wrist curl
Palms-up wrist curl

Saturday Sunday what ever i feel like.

[james0566]

if you're working abs everyday at the gym, dont do them at home. abs need a break also

[l337g0g0]

if you're working abs everyday at the gym, dont do them at home. abs need a break also

Thanks.

Is there anything i can add to compliment my week???