Workouts at home are, hopefully, on your radar by now with gyms closed around the world. Just because we have to self-isolate and practice social distancing doesn’t mean we have to sacrifice our health and fitness goals. Now I know most of you would rather be in a gym… but this at-home workout might make you think twice if you need all that fancy equipment to get in an a$$-kicking workout!
Below is a collection of my favorite exercises at home, coupled with some details of how to do the workout.
1 - Push-UPS (CHEST AND SHOULDERS
How to: Lay down in the push-up position with your hands placed shoulder width apart. Keep your back and butt flat and stay as straight as possible while engaging your core. Execute by lowering your body until your chest is an inch from the ground and then explode up until your arms are fully extended.
2 - Standing Shoulder Press
How to: You can use a set of dumbbells, milk jugs, bands, or buckets filled with dirt/rocks etc. Stand straight holding the two weighted objects at shoulder height with an overhand grip (palms facing forward). Make sure your elbows are in front of your grip of the handle/bar. Press the weights up over your head until your arms are fully extended. Control the weight slowly back down.
3 - SQUAT
How to: You can use a set of dumbbells, milk jugs, bands, or buckets filled with dirt/rocks etc. Just make sure your legs are shoulder width apart. Keep your head/chin up and your back straight (find a mirror to help guide) and make sure you SIT BACK until your knees are bent making a 90 degree angle or lower for more stretch. Focus on keeping your knees over your toes and your chest out *Note - don’t arch your back or lean forward as you go down. Exhale, and straighten your legs on your way back up. If you are a beginner, make sure to practice this without weight.
4 - LATERAL RAISES
How to: Stand holding a set of (light) dumbbells, bands, milk jugs, and or buckets filled with dirt/rocks etc. Slowly lift the weight out to the side until they reach shoulder height. *Note, you can go higher, but we recommend you don’t. The goal is to find a weight that you can lift efficiently without the urge to cheat by swinging the weight. Try to pause at the top (pinching the muscles) then lower back to your sides slowly. This should burn even with light weight.
5 - BURPEES
How to: Everyone's favorite! Start from a standing position, then squat down until your thighs are parallel to the floor and place your palms on the floor. Kick your feet back as far as you can while keeping your arms extended in a push up position. As soon as your feet land, jump them back towards your hands and then explode up into the air. When you land, drop immediately back into a squat position into the next rep. Feel the burn!
6 - Plyometric, Jumping Lunges
How to: Like the Burpees, this includes an element of cardiovascular exercise and should leave you a bit winded. Lunge forward until your back knee is almost touching the ground like a lunge. Jump up into the air while bringing your back foot forward and the front foot back. Each side you will land in a lunging position and repeat until you can’t go any further. *Note - you want to land on both feet at the same time to help cushion the impact on your joints.
7 - Calf Raises
How to: Stand holding a set of dumbbells, bands, milk jugs, and or buckets filled with dirt/rocks etc with the balls of your feet on a step. If you don’t have a step, make one with some books or something like that. Raise your heels off the floor and hold at the top for a nice squeeze upon contraction of the muscle. Slowly lower yourself to the starting position and repeat.
8 - SPIDERMAN PUSH-UP
How to: Start by positioning yourself in the traditional push-up position. As you begin to lower yourself toward the ground, bring your right knee to the right elbow while staying off the ground. This will activate your core/chest and shoulders. Press back up and return your leg to the starting position and repeat with the other side.
9 - PLANKS
How to: Start in the push-up position but instead of using your hands, rest your forearms on the floor in a 90 degree position. Like pushups, make sure your back is straight. This will naturally make you engage your core (tighten your abs) and glutes. Hold for as long as you can.
10 - dEADBUGS
How to: Lie your back like a dead bug. Put your hands above you and feet up so your knees are positioned at 90 degrees. Start by straightening your leg until your heel is an inch from the floor and then return to the starting position. Repeat on each leg.
These workouts are a solid start to keep you on track and ready for the summer while you're staying in place in your home. Also don’t forget nutrition & supplementation are vital to maximize results.In terms of supplements we recommend having a solid foundation; performance based pre-workout, amino acids for endurance & hydration and protein for muscle recovery. If you’re looking for help for nutrition/diet, look no further than our 100% FREE Beginners Guide to Dieting!