If the thought of a home workout routine makes you groan, reconsider. Using only your body weight, when done correctly, can give you a run for your money. So whether you don’t like going to the gym or you’re short on time, clear some space in your living room and get ready to sweat. The bodyweight exercises we’ve included below may be scaled for beginners, intermediates, and advanced exercisers, so start where you’re comfortable and work your way up. This #healthfromhome blog is a part of #cwcare series to help you with easy ways you can stay healthy and fit from your home due to the restrictions.
Table Of Content
Beginner Routine Exercise
Our top beginner bodyweight exercises will give you a complete workout. Complete two sets of 10 to 15 reps of each exercise, resting 30 seconds to 1 minute between sets. This circuit should last about 15-20 minutes and is ideal for beginners. Check out these Home Workout Routine.
1) Bridge Warmup
With a bridge, you may activate your core and posterior chain (a fancy name for the backside of your body). This is an excellent warm-up exercise.
Steps or Direction to Do:
- Lie down on your back, knees bent, feet flat on the floor, arms outstretched by your sides.
- Raise your bottom off the ground by pushing with your feet and bracing your core until your hips are completely extended, squeezing your glutes at the top.
- Return to the starting position slowly and repeat the process.
2) Chair Squats
Squat to strengthen your legs and core, which will help you move more easily in everyday situations. Starting with a chair beneath you will aid in the development of good form.
Steps or Direction to Do:
- Place your feet shoulder-width apart in front of the chair, toes pointing slightly out.
- Lower back and down until your bottom contacts the chair, allowing your arms to extend out in front of you, hinging at your hips and bending your knees.
- Return to the starting position by pushing up through your heels.
3) Standing Lunges
A stationary lunge works your quads, hamstrings, and glutes. You’ll put most of your weight on your front foot and use your back foot to balance, stabilize, and support your entire body.
Steps or Direction to Do:
- With your right leg in front, split your stance. Your left foot should be up on its toes and your right foot should be level on the ground.
- Lunge, bending your knees until your right thigh is parallel to the ground.
- Return to the starting position by pushing up with your right foot. Rep until you’ve completed the appropriate amount of reps, then switch legs.
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4) Bicycle Crunches
The cycling exercise is a dumbbell exercise that activates the abdominal muscles. Although almost all of these strength workouts will engage your core, a specialized ab move won’t hurt.
Steps or Direction to Do:
- Bring your legs to a tabletop posture while lying on your back. Put your hands behind your head and bend your elbows.
- Crunch up and straighten your right leg by bringing your right elbow to your left knee.
- Slightly loosen the crunch. Bring your left elbow to your right knee after bending your right leg and straightening your left leg.
- Rep until you’ve completed the required number of reps.
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5) Forearm Plank Strengthen
Planks are a full-body workout that needs strength and balance, and they work the core hard.
Steps or Direction to Do:
- On your forearms, assume a plank position. From head to toes, your body should make a straight line.
- Make sure your hips and lower back aren’t sagging. Maintain the position for 30 to 1 minute.
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Related – Setting Up A Home Gym
Intermediate Home Routine
You’re ready to tackle these intermediate techniques if you’ve mastered the beginner routine. Complete two sets of 10 to 15 reps of each exercise below, then rest for 1 minute before moving on to the next. Completing timed rounds is an alternative, more complex strategy. Complete 1 minute of each exercise and then perform the circuit twice more. Each time you finish the routine, compete against yourself to acquire just 1 or 2 more reps. Check out these Home Workout Routine.
1) Superman Exercise
With a superman, work your lower back — and the entire backside of your body. To get the most out of this move, take it as slowly as possible.
Steps or Direction to Do:
- Lie down on your stomach with your arms and legs stretched out.
- While keeping your neck in a neutral position, use your core and the rear of your body to lift your arms and legs off the ground as high as they will go.
- At the top, pause for 1 second before slowly lowering back to the starting position.
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2) Dead Bug Pose
Use a dead bug to activate your deep core muscles.
Steps or Direction to Do:
- Begin by lying on your back with your legs propped up on a tabletop and your arms extended in front of you.
- Extend your left leg and drop your right arm above your head in a synchronised motion, keeping your lower back flat to the ground.
- Rep with the opposing arm and leg, returning your leg to the tabletop and your arm in front of you.
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3) Triceps Dips
Use a stable chair and lay your hands on the seat near your hips for tricep dips. To elevate your body, press into your palms and glide forward just far enough so your buttocks clear the chair’s edge. Lower yourself to a position where your elbows are bent between 45 and 90 degrees, then slowly and steadily push yourself back up to the starting position.
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4) Wall Squats
Stand with your back to a wall and squat down to a sitting position with your thighs parallel to the floor for this form of wall squats. Allow your back to be supported by the wall. Hold the position for another 20 to 30 seconds. As your strength improves, try to hold the squat for a minute or longer.
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5) Walking Lunges
You’ll improve stability, mobility, and balance by travelling rather than being fixed in a lunge. Begin by stepping forward with your feet together and lunging with your right leg. Repeat with your left leg, then stand up.
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Advanced Home Workout Routine
Take a shot at these advanced techniques once you’ve mastered the Advanced Home Workout Routine.
1) Bridge with extended leg
Steps or Direction to Do:
- A single-leg bridge is made considerably more difficult by lifting the foot and then straightening the leg out. Throughout the exercise, keep your foot flexed. On each leg, complete the same number of reps.
2) Overhead Squats
Extending your arms overhead will test your upper body’s mobility and range of motion while also providing the benefits of a squat to your lower body. Complete a squat with your arms stretched overhead the entire time.
3) Pushups on one leg
Lifting one leg places extra weight on your other three limbs, making the task more difficult. To do it, start in a pushup stance and lift one leg off the ground before finishing the pushup.
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4) One leg One Arm planks
A plank can be taken to the next level by lifting one arm or leg and holding it there. Switch sides after holding for as long as you can. One leg will be more difficult than one arm, so pick the appropriate version for you.
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5) Hollow Hold to jackknife
Throughout this action, you must contract your abs.
Steps or Direction to Do:
- Position yourself in a hollow hold by lying down on your back and extending your arms above your head. Lift your legs and upper body off the floor and keep them there by engaging your core.
- Add a jackknife to the mix: Crunch up, bringing your arms overhead to your toes and your legs to your body’s core.
- Return to the jackknife posture slowly and repeat.
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Best Fitness Routine Apps You Must Download
You may believe that your smartphone is exclusively for making phone calls, sending texts, and browsing social media. This pocket-sized device, however, is also a great way to track, manage, and remain on top of your fitness goals. Apps for fitness are specialized programs that you may download to your phone, tablet, or other electronic devices. Some apps work well with the free version, while others require a monthly fee to gain access to premium features. All of them, however, attempt to provide direction, incentive, and accountability. Check out these Home Workout Routine.
Boat Progear App
Want a premium smart band to help you with your daily routines but all of them out of your price range? Boat Progear makes life a little easier as you get all these features such as call alert and music player at a much more affordable rate. To get the most out of your Boat Progear smartband, you need to be connected to the Boat Progear app that gathers all the data available on our smartband and transfers it to your phone so you can use them to check up on your metrics. It helps you calculate your daily steps, burnt calories, sleep quality and much more.
Cult.fit App
Cult has widely become the go to place for anything fitness related from food to gyms. When you become a cult member you can make use of the cult.fit app to get the best results. You can easily make use of this wonderful app to help you along with your workouts at cult fitness centers. It’s not just an everyday app that gives you stats on your condition or the amount of distance you have walked. It allows you to be in sync with your health by letting you book classes, provides at home health tips and home workouts for when you can’t make it to the gym. It is more than just a fitness app, it is a lifestyle app.
Related – Cult Membership
My Fitness Pal
MyFitnessPal has been at the top of the charts for a time, with leading publications praising it for its seemingly limitless features. It’s the fitness app for someone who wants it all it collects workout stats and records calorie consumption, helps you adjust habits to accomplish personal health goals, and allows you to customize each of its features to your liking. It syncs all of your exercises with over 50 apps and devices, and it contains a library of over 350 cardio and strength programs if you need a starting point. Check out these best home workout routine.
Key Specifications:
JEFIT Workout Tracker
The Jefit app, which was created with serious weightlifters in mind, lets you create custom weight training sessions, track each rep and set of your workout, and even time rest breaks. There are over 1,400 workouts in the app, as well as post-workout stats and community features. While a subscription is required to access the best statistics and share your findings with peers, these features may be worth the money for individuals who enjoy number crunching or simply teasing their pals. Check out these fitness routine at home.
Highlights:
HealthifyMe
Healthify is a digital weight loss and fitness platform based in India. It is India’s most popular online food calorie counter. This app is developed for both Android and iOS devices and is available on both platforms. Calorie counting, hydration tracking, and on-the-go fitness coaching are all possible with it. More than 1000 activities are recorded in the app. These top health fitness apps are also supported by many expert nutritionists, fitness trainers, and yoga instructors.
Related – Cult Membership
Conclusion
Provided Apps and exercises are founded from great research. You can download these applications on your mobile to maintain your daily fitness. Moreover mentioned above exercises you can use in your daily home workout routine, start from beginner level and slowly reach advanced increasing reps and timing.
