The 8 Best Exercises For Your At Home Workout

Time, something that we all have in abundance now more than ever before. It is most likely that you are here reading this because your gym is shut down due to the pandemic or you want to put your time to good use. There is no better opportunity than now to use your time wisely to help you get into better shape both physically and mentally. In as little as 45 minutes, you can have a more productive day that willmake you feel a million times better and happier so you can say you’ve had a great day every day!

I have put together a workout that includes the top 8 exercises you can do at home that requires NO EQUIPMENT yet is still very effective. I will include external links to resources that will explain each exercise in more dept and how to perform each one correctly. I will also share ways to tailor the workout so that you can get the best results according to your fitness level.

WARM UP:

Importance of warming up: https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down

• 25 jumping jacks
• 10 toe touches
• 10 neck circles
• 10 arm circles (each arm)
• 10 hip circles (each leg)

THE EXERCISES:

1. PUSH-UPS (targets triceps, deltoids, pectorals and core)

• Start in a high plank position with your hands shoulder width apart.

Note: shoulders should be in line with your wrists.

• Progress to bend your elbows as you lower your chest to the floor.
  
  Note: Beginners can drop to their knees if necessary, illustrated below.

• Push up through your palms. You have successfully completed one rep.
• Complete 8-10 reps for 3 sets with 30 seconds rest between each set.

Note: for advanced fitness levels, decrease rest time to 10 seconds between sets.

More detailed video at: https://www.youtube.com/watch?v=IODxDxX7oi4

2. TRICPEP CHAIR DIPS (targets triceps and pectorals)

• Sit on the floor with your back against the chair.
• Place your hands on the seatof the chair and straighten your arms to lift yourself off the floor.

Note: keep your heels on the floor and make sure your elbows are pointed in a straight line behind you and not pointing outwards.

• Bend your elbows to lower yourself to the floor again. you have successfully completed one rep.
• Complete 10-12 reps for 3 sets with a 30 second rest in-between each set.

Note: for advanced fitness levels, reduce rest time to 10 seconds between each set.

More detailed video at: https://www.youtube.com/watch?v=6kALZikXxLc 

3. PLANK (targets core, latissimus,glutes and deltoids)

• Place forearms on floor with your shoulders in line with your elbows.
• Place your feet hip width apart.
• Keep your back straight and your bum down. Engage your core and keep it tight.
• Hold this position for 1 minute and repeat for a total of 3 sets with a 30 second rest in between.

Note: for advanced fitness levels, reduce rest time to 10 seconds between each set.

More detailed video at: https://www.youtube.com/watch?v=pSHjTRCQxIw

4. MOUNTAIN CLIMBER TWIST (targets core, glutes, triceps and deltoids)

• Start in a high plank position with your hands on the floor, shoulder width apart.

Note: shoulders should be in line with wrists. Keep core tight and engaged.

• Bring your right knee up to your left elbow and back again. now bring your left knee to your right elbow and back again. you have successfully completed one rep.
• Complete 15-20 reps for 3 sets with a 30 second rest in-between each set.

Note: for advanced fitness levels, reduce rest time to 10 seconds between each set. You can also move your legs quick from elbow to elbow to challenge yourself.

More detailed video at: https://www.youtube.com/watch?v=1cwZ8VZvRjc

5. BURPEES (targets whole body)

• Start in standing position, squat down and put hands on the floor then kick back your feet and do a push up.
• Tuck your feet back in and jump up back to standing position. You have successfully completed one rep.
• Complete 10-15 reps for 3 sets with a 30 second rest in-between each set.

Note: for advanced fitness levels, reduce rest time to 10 seconds between each set.

More detailed video at: https://www.youtube.com/watch?v=qLBImHhCXSw

6. CRUNCHES (targets core)

• Lie on your back and plant your feet on the floor hip width apart with your knees bent.
• Place your hands behind your head and lift your upper body while keeping your head and neck relaxed.
• Slowly returning to your starting position. You have successfully completed one rep.
• Complete 12-15 reps for 3 sets with a 30 second rest in-between each set.

Note: for advanced fitness levels, reduce rest time to 10 seconds between each set.

More detailed video at: https://www.youtube.com/watch?v=Xyd_fa5zoEU

7. SQUATS (targets quads and glutes)

• Stand with feet shoulder width apart
• Hinge yourself forward and sit back into a squat. Bend your knees so that your thighs are parallel to the floor.

Note: pretend that you are going to sit on a chair. Keep your back straight at all times.

• Drive up through your heels as you go back to a standing position and squeeze your butt at the top.

Note: keep your core tight and engaged.

• Complete 10-12 reps for 3 sets with a 30 second rest in between each set.

Note: for advanced fitness levels, reduce rest time to 10 seconds between each set.

More detailed video at: https://www.youtube.com/watch?v=2t3Ab7a2ZM4

8. BULGARIAN SPLIT SQUAT (targets quads and glutes)

• Stand a few feet apart from the chair with your back to the chair.
• Place your right foot (shoelace down) on top of the chair behind you and place your hands behind your head.

Note: keep core tight and engaged.

• Lower your right knee down to the floor (close to floor but not touching it).

Note: your left knee should form a 90 degree angle with the floor and your left knee shouldn’t be over your toes when your right knee lowers to the floor.

• Drive through your left heel to stand back up again. you have successfully completed one rep.
• Complete 8-10 reps for 3 sets (both legs) with a 45 second rest in-between each set.

Note: for advanced fitness levels, reduce rest time to 30 seconds between each set.

More detailed video at: https://www.youtube.com/watch?v=2C-uNgKwPLE

In conclusion, with the limitation of having no equipment at hand, I have found these exercises in particular to be the most effective in giving you that full body sweat. Despite these exercises being bodyweight exercises, it is good to note that there are always ways to spice up the routine. if you find yourself finding the workout easier each week, you can increase difficulty by adding in 5 more reps or reducing your rest time between sets. You could also look at performing exercise in the form of Time Under Tension rather than counting the number of reps.

I hope that this post has given you some motivation to be productive during lockdown days and so that you can have a reason to smile everyday. Don’t forget to leave a comment below about how you’re getting on with the workout and what some of your favourite exercises are!