25 EXERCISES TO KEEP YOU COMPANY AT HOME

25 EXERCISES TO KEEP YOU COMPANY AT HOME

With the recent surge of COVID-19, commonly called Corona Virus, getting out of your homes is a considerable risk. For avid athletes and fitness freaks, this could mean laying low from your gym routine for a while. If you can’t go to the gym, who said that the gym couldn’t come to you? With the advancements in technology and the fitness world, many people end up creating a mini gym in the vicinity of their houses. A few dumbbells and weights, and you have got yourself a good gym workout! Considering the current health threats, this option is not only viable but also sensible. No risk to your health, plus body and mind fitness; it seems like a win-win situation! Even if you don’t have dumbbells or other gym equipment at your home and you don’t want to buy them, you can still touch up your muscles with no-equipment workouts!

HOME GYM EQUIPMENT YOU SHOULD HAVE!

  • (Weighted) Jumping Rope 
  • Dumbbells 
  • Resistance Band 
  • Treadmill 
  • Kettlebells 
  • Pull-Up Bar 
  • Ab Wheel 
  • TRX handles

HOME WORKOUT

HOME WORKOUT

Before kicking into your session of workout, intense or not, warm up your body to get the blood flowing in your muscles and get a little juice in your joints! Stretching and a short session of cardio is enough!

  • Warm-Up Lunges 
  • Bodyweight Squats 
  • Jumping Jacks 
  • Rope Jumping 
  • Push-ups 
  • Hamstring Curls

ABS

ABS

With the following exercises, get ready to torch your muscles and create 6-packs at home!

1. SIDE PLANK

Alongside the glutes, this exercise targets the oblique muscles as well. Place the resistance band above your knees. Get in the starting position, which, according to the name, is a side plank. 

Keep your left leg flexed and your right leg straight such that your left elbow, left knee, and right foot touch the ground. Lift your right leg while keeping your body straight and engaging the glutes. Return to the starting position. Perform all the reps on one side, then switch to the other side.

2. HIP RAISE

This exercise targets your glute and hamstrings. Wear the band above your knees and lie on your back with your feet hip-width apart and flat on the floor. Keep your palms down on the floor, squeeze your heels in and lift your pelvis off the ground until a 90-degree angle with your knees. 

You will now be in a ‘bridge’ position. Return to the starting position and repeat. Try to push your knees out against the resistance of your Hip Bands to keep your body correctly aligned throughout the workout.

3. FEET-ELEVATED PLANK

For this variation of a plank, you need a box, bench, or a step. Perform a plank generally as you do, but instead of planting your feet on the floor, place them on the raised platform instead. Your body should be in a straight line. Engage your core and hold this position for 30 seconds.

4. HAND-ELEVATED PLANK

For this variation of a plank, you need a box, bench, or a step. Perform a plank generally as you do, but instead of placing your forearms on the floor, put them on the raised platform instead. Keep your body in a straight line. Engage your core and hold this position for 30 seconds. This variation of a plank is generally more natural than the conventional plank since you don’t have to support as much body-weight.

5. SUPINE LEG EXTENSION

Lie in a horizontal position with your feet flat on the ground, and your legs bent. You can wear a resistance band or hip band for added resistance. Put your arms on the sides. Extend one leg upwards while keeping your other knee bent in position. Wait for a moment before returning to the original post. Continue with the opposite side.

6. ELEVATOR FLUTTER DRAGON FLAG

Lying on a bench, reach behind your head to firmly grip edges of the bench. Lift your body off of it, except your shoulders where your weight is to lie. Perform three flutter kick reps with your body still suspended in the air, then repeat the process, but this time higher than before. Resume to your original dragon flag position.

7. UNEVEN HOLLOW ROCK GATOR ROLLS

Lay on the ground and get into an uneven hollow body position. Lift your legs and upper back off the ground. Extend one arm to the side and the other one straight back. Perform anywhere between 4 to 6 rocks. Squeeze your core and glutes and rollover. 

Switch your arms to begin a new set of rocks. Rollback to your starting position, then rock for one fewer rep than the first round. Keep repeating and count down until you finish one rep on each side.

8. SPRINTER SIT-UP

Start with a hollow body position where you lie on your back. Gently lift your shoulder and legs off the ground. Engage your core and tighten your abs to push your lower back into the ground. 

Contact your abs to do a sprinter sit-up. Bring one of your legs forward and touch it with your opposite elbow. Keep your other leg straight. Repeat with the other leg to complete one rep

CHEST

CHEST

9. WIDE GRIP PUSH UP

Start by getting into a plank/pushup position and placing your hands a few extra inches outside of your chest. Engage your core and glutes to keep your spine straight. Bend your elbows such that your chest drops to the ground. Squeeze your chest to push back up to the starting position.

10. T PUSH UP

Start by getting into a plank/pushup position and placing your hands a few extra inches outside of your chest. Engage your core and glutes to keep your spine straight. Bend your elbows such that your chest drops to the ground. Squeeze your chest to push back up to the starting position and rotate one side of your body up, raising that arm along with it. Wait momentarily, drop back to the starting position, and repeat on the other side.

ARMS

ARMS

11. DUMBBELL ROWS

Stand near a weight bench, with your outer arm holding a dumbbell and the palm of your inner hand facing in. Place your inner knee and hand on the top of the bench for support. 

Let your outer arm hang with the dumbbell in it. Engage your core and bend forward from the hips such that your back is roughly parallel to the floor, and your outer knee is slightly bent. 

Raise your outer arm holding the dumbbell up and down while concentrating on pulling from your back muscles. Keep the posture of your body intact.

12. BICEP CURL

Grab a pair of Dumbbells. Extend your arms fully such that your palms face your sides. This is your starting position. Keep your elbows locked in place. Use an arm blaster to achieve this. Simultaneously, curl your upper arm and rotate your wrist so that your palm faces towards you. 

Squeeze at the top and hold this position for a moment. With contained movement, lower back into the starting position so that your palms rotate and once again face your sides. Repeat with the other arm. 

13. CHIN UP

Grip your pull up bar with both hands resting more than shoulder-width apart, palms facing away from you. Engage your back and core muscles to lift yourself over. Your chin should reach over the bar. Hold this position for a moment and return to the starting position.

14. INVERTED ROW

You can use either a barbell or TRX ropes. Lie beneath the bar or ropes and grab it with an overhand grip. Pull yourself up until your chest touches the bar and then slowly lower back into the starting position.

BACK

BACK

moment and return to the starting position.

16. Y SUPERMAN

With your chest on the floor, extend your arms in front of you to form a Y shape. Squeeze your lower back and glutes muscles to raise your arms, legs, and upper chest off the floor. Hold this position for a moment and return to the starting position.

17. W SUPERMAN

With your chest on the floor and put your palms on the floor on either side of your chest. Squeeze your lower back and glutes muscles to raise your arms, legs, and upper torso off the floor. 

Squeeze your upper back such that it forms a ‘W’ together with your arms. Hold this position for a moment and return to the starting position.

18. T SUPERMAN

With your chest on the floor, extend your arms in front of you to form a ‘T’ shape. Squeeze your lower back and glutes muscles to raise your arms, legs, and upper chest off the floor. Hold this position for a moment and return to the starting position.

19. DEAD STOP TO SUPERMAN

Get down to a pushup or plank position and squeeze your glutes to keep your back straight. Bend your elbows such that your chest touches the ground. 

Lift your hands off the ground and extend those outwards. Squeeze your back at the top of the motion and return your arms to the ground. Push yourself back up to a plank/pushup to complete one rep.

20. TRX ROW

Hold the TRX handles with an overhand grip and your elbows bent. Keep your hands at chest height. Plant your feet onto the ground and lean backward such that your arms are straight. Squeeze your upper back and biceps to pull yourself up to the straps. Hold the position for a moment and return to your initial, extended position.

21. PULLUP

Grab the pullup bar with a pronated grip, while keeping your arms straight. Squeeze your arms to pull yourself straight up until your chest touches the bar. Gently lower yourself down to complete one rep.

LEGS

LEGS

22. LUNGES

The lunges mainly target the hips, glutes, and thighs. Stand with your feet hip-width apart. Either place your hands on your hips or grab some weights. 

Take a step forward and lower your body until both your front and back legs make a right angle at the knees. Make sure your knees are directly above your ankle. Bring your front leg back to return to the starting position. Repeat with the other leg.

23. JUMP SQUAT

The jump squat targets your glutes and thighs. Keep the resistance band above your knees, your feet shoulder-width apart, toes slightly outward. 

Sink to perform a squat, then rise into a jump and land onto the balls of your feet. Now you can either stand up in between or continue with the desired number of reps.

24. FIRE HYDRANTS

This exercise targets your glutes and hamstrings muscles. Wear the hip band above your knees and get down on all fours. Keep your back and hips aligned and make a right angle with your legs. 

Start the exercise by moving your left leg out, while the rest of the body should stay in place and not move. Do the desired or the instructed number of reps on this side and then switch to the other side and do the same.

25. GOBLET SQUATS

For this variation of a squat, you need weights either in the form of dumbbells or kettlebells. Hold your weight at chest level. For dumbbell, hold one end of it with both hands; for kettlebell, hold either the handle or the weight. 

Squat down until your thighs are almost parallel to the floor. Engage your core and hold this position for a moment. Return to the starting position to finish one rep. 


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