Not all of us can make it to a gym, like Gold’s or Bally’s or 24 Hour Fitness, but that shouldn’t stop you from achieving your exercises goals because there are loads of easy exercises to do at home that are fun, quick and will deliver results.
The main goal for exercising at home is either strength conditioning & flexibility or weight loss… or a combination of the two.
It’s recommended that you get a workout (or yoga) mat and a small set of dumbbells to effectively exercise at home. If you’re serious about working out at home, then go ahead and get a chin-up/pull-up bar, a work-out band, a stability ball and a 6 lbs medicine ball, but otherwise you don’t need much for the simple exercise to do at home to you reach your performance goals.
Upper Body Exercises
Progressive increases in poundage is how you build muscle, and you need a gym to follow that course of action, however, if you want to enhance your upper body strength then the simplest exercise to do at home is the Push-Up.
This is a simple, but classic exercise that if performed correctly will increase your upper body strength considerably. While there are many varieties of Push-Ups that you can do, you must maintain proper form throughout each repetition to get the maximum effect.
This means keeping your body in a straight line (no sagging in the belly), working until failure for each set. By doing Push-Ups at a rigorous pace, you will increase your aerobic activity level, which will eventually lead to weight loss. Be consistent, no matter what you do!
Dips are another classic at home exercise that is terrific for building upper body strength, particularly in your triceps (which make up ¾ of your arm’s size); all you need is two chairs of identical height. You can increase the difficulty by using a third chair.
If you purchased the Chin-Up/Pull-Up bar, then doing about 3 or 4 sets of these will do wonders for your upper back and biceps.
Three simple exercises to do at home that will increase your strength, and if executed at a vigorous pace, your metabolism will increase, which burns fat and you’re on your way to weight loss.
Lower Body Exercises
Your body needs to be shocked to get it grow, mainly because you’re walking and standing all day on your feet. Squat Thrusts and Lunges are the two best ways to strengthen your lower body.
Squat Thrusts are different than Squats, because they require an explosive movement to do them right, and that powerful movement translates into increased muscle strength.
Additional ways to work your legs at home is doing a set up wind-sprints up and down stairs, this is a great way to increase your heart rate, condition your leg muscles, your knees & ankles.
I’m going to include your abdominals in your lower body, and while Crunches are the mainstay, with the medicine ball you can perform Russian Twists; here’s how you do it.
Sit on the floor with your knees bend 90 degrees and your feet just off the floor. Lean back 45-degrees, keep your spine flat, clasp your hands together and extend your arms from your torso, then rotate your torso from side to side, keeping your legs still. Be sure to rotate at your waist, not your shoulders.
The key to home exercises (and all exercises) is warming-up and stretching. You must do both—warm-up before and stretch when you’re done—to get the best out of any workout routine. The above exercises are all easy exercises to do at home, and to make them count you have to be motivated and in the right mindset to consistently workout for home to see progress.
These are just some of the simple exercises to do at home, but for a more complete course check out Turbulence Training Program where you’ll learn techniques and tips to increase the effectiveness of exercising at home.
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