10 Home workouts you can start today
January 11, 2019
You don’t need any weights at all to start this exercise. Simply choose an open clear area and lower your body by bending your knees, bending slightly at the hips and standing back up. Remember to keep your shoulders square (chest out, butt out) and keep your center of gravity parallel to the ground. Try doing sets of 25 repetions for 3-5 sets every day. If this routine becomes too-routine try changing it up with some different variations of squats.
2. Jumping Lunges
Hopefully you live down stairs or your neighbors understand that good things require sacrifice. You can perform this exercise by assuming a lunge position and rather than coming to a standing position, jump while changing your position mid-flight to the opposing leg. Lower yourself and repeat the motion without taking breaks. This workout is sure to burn in your quads and is good for toning your leg muscles. Try this for 3-5 sets of 15 repetitions.
3. Push Ups
This is a classic and timeless workout and is also a great metric for true strength. Push ups are also a great way to build volume in your chest and shred your chest muscles. Go for a set that you can handle, that wont completely exhaust or injure you then slowly increase your repetitions. Try these for 3-5 sets of 20-30 reps.
Crunches work to tighten up your abs and build your core strength. These can be performed in a number of ways. The simplest way requires you to lay on the floor with your legs elevated and ankles crossed. Once in this position squeeze your abdominal muscles raising your head slightly off the ground each time, without sitting up fully. You may also do the “cross-over” version of this exercise, touching your elbow to your knee on the opposite side your body. This version of the exercise will work your obliques as well as the abdominal muscles in the front of your body.
5. “Pencil” Squats
This is going to be a challenge. Pick any number from 5-10 pencils and line them up in a straight line. Pick the first one up and place it back down. Now pick up the first two pencils, including the one you just put down, placing them back in their original places, i.e placing one one down and stepping back to place the first one down. Repeat this action while adding to the number of pencils you pick up by one, until you have picked up all of them. If you feel up for the challenge you may also work your way down from the highest number of pencils you are working with.
Planks require and build your endurance in your core. The exercise is simple, but challenging. Lay flat on your stomach and using your elbows, elevate your body just slightly while keeping your legs straight and stretched out. Maintain this position for 1-2 minutes, or for the duration of what ever song you are listening to at the time. Do this for 2-4 sets a day and your core is sure to firm up.
7. Leg lifts (Abs)
Lay flat on your back and elevate your feet for 6 inches. Hold this position for 30 seconds to 1 minute. As an added challenge separate your feet while they are elevated and bring them back together to perform scissor kicks.
8. Bicycles (Abs)
This exercise is performed similarly to a crunch. You will lie on your back with your legs straight. Lift one elbow in a crunching position while lifting your leg on the opposing side until your elbow and knee touch. Immediately repeat this motion with your other elbow and opposing knee. to complete one rep. Perform this motion continuously for 20-40 repetitions for 3-4 sets a day or when ever you have are doing abs.
9. Sumo Squats
This lift is performed as a regular squat however the placement of your feet should be wider and your feet will be pointed outward versus directly in front of you. Once in this position, lower your body until your butt almost touches the floor and come back to a standing position. Remember to keep your chest and butt out as much as is possible. Try these for 3-5 sets of 15.
To perform this exercise you will need a little bit more space as well as a chair or some sort of edge to hold onto. Position your self on the front side of the chair with your back still facing the front side chair. Grip the chair from behind all the while facing away from from the chair. With your legs stretched out in front of you, keep the heels of your feet planted and lift your self up using your arms, to starting position. Lower your self and lift your self back up for 1 repetition. Try this exercise for 3-5 sets at 20 reps per set.