Let's be real: there are just those days that nobody wants to go to the gym. The motivation to go work out is so low it's nearly nonexistent. I've been there, and I know most of you have too. Not only can going to the gym seem like so much effort sometimes, but with the current Covid-19 pandemic going to the gym can feel reckless.
Well fear not because working out at home can give you as just as good of a burn in a pinch. In fact, I used many of these workouts during the beginning of the lockdown this year, and I saw an increase in results compared to my former weightlifting routine.
Here are some at home, body weight workout ideas for every fitness level. But before you start I recommend checking with a doctor before starting any new workout routine, and I would also like to stress that I am not a fitness instructor - these are simply exercises that I personally use.
Abs
When doing these ab exercises I like to do each for 50 seconds, take a 10 second rest, and move to the next exercise. At the end of the exercise take a one minute break. Repeat 3-5 times.
1. Plank Twists: get in the normal plank position, then twist your hips side to side towards the floor.
2. Straight Leg Lifts: lie flat on your back and slowly lift your legs straight in the air and back down.
3. V Up Cruches: lie flat on your back with your hands behind your head, raise one foot and touch with the alternating hand, lower and repeat.
Arms
Again, with these exercises you can do each for 50 seconds, take a 10 second rest, and move to the next exercise. At the end of the exercise take a one minute break. Repeat 3-5 times. OR you can do a set of a predetermined number of your choice.1. Standing Punches: stand with feet apart and hands close to chest. Take turns with each arm punching the air.2. Weightless Lateral Raise: stand with arms vertically in front of chest, rotate elbows until arms are horizontal, and return to starting position.
3. Tricep Dips: start with hands on the side of a chair or bench, bent at the hips and knees, use your arms to lower yourself and raise back up.
Legs & Glutes
With these leg and glute exercises I typically like to do a set of 20-30 and repeat 3-5 times. When doing these I like to focus on my form and take a little bit longer to make sure I'm doing it right, but of course you can do minute sets for these as well.
1. Reverse Lunges: start standing with feet apart, then step backwards with one leg until your knees are at a 90 degree angle, then push up with your leg and return to the starting position. Repeat with other leg.
2. Clamshells: lie on your side with your knees bent, keeping your feet together raise the top knee and lower. Repeat on other side.
3. Hip Bridges: lie on your back with your knees bent, with feet planted raise your hips and lower.
There you go! You can do a little of each a few times a week, or target a different part of your body everyday! Be safe, and get sweating.
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