In these hard times of COVID -19, being fit and staying healthy is not at all an easy task because of obvious reasons. We are not allowed to leave our homes. Gyms are closed. So the best option we have now is the at-home workout. Home workout cannot give you a healthy body and you need to hit the gym to look toned, get lean, gain muscles, or lose weight. All this is a myth. Anybody can achieve their body goals by being at home by doing the at-home workout.
To achieve your fitness goal is all about understanding. Understanding of your exercises and diet, all others are secondary. It’s all science. Once you understand it, to reach your optimal physical level gets easy. Exercise and diet, both have their importance.
However, here in this blog, we have covered a basic set of exercises for everyone which will help you achieve your ultimate fitness goals.
Before getting into the main workout, I want you to start with one basic and most important thing i.e Warm up. Never forget to warm yourself up before a workout session.
Warm-up is just to activate all of your body muscles, increase heart rate, and increase the blood circulation. This will prevent you from injuries and help you in exercising properly. You can warm up your body just by doing jumping jacks, or simply by running a bit or simply by skipping.
The main objective of warming up the body is to activate all your muscles and increase the blood flow in your body. the warm-up should not be tiring. After warming the body we are ready to go.
The squat is known as the king of all exercises because it targets almost every muscle in the body. It mainly strengthens your glutes, your quadriceps and hamstrings.
Targeted muscles –
How to do squats
Start to withstand standing straight, keeping the legs just about shoulder-width apart.
Lift your arm for balance. Make sure your back is straight and you don’t arch your back inward or outward. Your back and neck should be aligned. Now push your hips back as if you are sitting on an imaginary chair. Go downward in the same position till your thighs come parallel to the ground. Don’t go below this. Without a pause, there come back to the initial position along with feeling all the tension in the whole thigh muscles.
This is one rep. Practice 10-12 reps.
Number of sets : 3
Squats variation / Advance
Jumping squat is more effective and straining than regular squats because of the extra power you exert to jump.
Get in the same position as of regular squat. Now push your hips back as if you are sitting on an imaginary chair. Go downward in the same position till your thighs come parallel to the ground. Now jump for 1-2 feet and then come back to the initial position.
The pushup is the easiest and most famous exercise and also the best home workout of all. It simply targets the upper body i.e chest, shoulder, arms and back. .The right movement of this exercise can give you great results.
Targeted muscles –
How to do pushups –
To start with, lay down on your four limbs with your chest and face facing the ground. Place your hands shoulder-width apart, palm facing the ground.
Make sure your legs are straight and not away from each other. This is the initial position. Now go downward by bending your elbows till your chest is about to reach the ground.
Now, push your body to take your chest, torso and thighs off the ground. Come back to your initial position.
Tip: While positioning for a pushup, you should never lock your elbow as it can lead to injury.
Number of sets : 3
Note: In pushup, your glutes, back and head should be in a neutral position and aligned. It should not be arched inward or outward. The abdomen must be engaged in this exercise. Tighten your core muscles while doing a pushup.
Pushup variation / Advance
Triangle ( Diamond ) pushup: This variation of pushup majorly focus on the triceps. To get big arms, you should include this exercise in your workout.
Get in the position as of regular pushup. Bring your hands together angled inwardly till the index finger and thumb of both hands meet, making a triangle. This is the initial position. Now, go down by bending your elbows, till your chest is about to touch the ground. Make sure elbows are hardening a bit. Now push your body away from the ground. Come back to the initial position.
The major muscle that pullups target is the back. This exercise helps you get a broad back. It also works on both arms. Make sure you include this powerful exercise in your daily at-home workout routine.
Targeted muscles –
How to do pullups
Start with finding yourself a place where you can hang. Hang with the help of your hands with shoulder-width apart distance. Now, fold your legs a little, it will be easier for you to pull yourself up, especially for beginners. After folding your leg a bit, in hanging position. Pull yourself up till your chin over the place where you are hung. Try to hold there for a second and then come back to your initial position. This is one rep. Practice 15-20 reps or according to your strength.
Number of sets : 3
Note: For beginners, it is very difficult to perform pull-ups easily. To them, my advice is, initially just hang by holding your hand’s shoulder-width apart and try to be in that position as long as you can. Just hanging will target your forearms, back muscles and give it enough strength. Day by day your power would increase and then you would be easily able to perform pull-ups.
The deadlift is said to be the king of exercises but my all-time favorite lower body exercise is Lunge. It almost hits every muscle of the lower body i.e glutes, hamstrings, quadriceps, claves.
Targeted Muscles –
How to do lunges
Start with standing straight, feet hips apart. Take a big step with your right leg and be in that position. The gap between your legs should be 2-3 feet depending upon your size. Now lower your body down by bending your knees until right thigh comes parallel to the ground or left knee about to touch the ground. Weight should be balanced between the legs.
Come back to the initial position by maintaining the balance. This is 1 rep. Do 10-12 reps or according to your strength. After finishing reps switch the side i.e putting left leg forward.
lunge variation / Advance walking lunges
Start with standing straight, keeping feet hip-width apart. Your hands can rest on the side. Now, take a step forward with your right leg putting weight into heels. Come downwards in this position until the right thigh is parallel to the ground. Hold for a second. Then come back. Now, take the left leg forward and repeat the same movement.
Note: While coming down in this exercise don’t bend forward, as it deviates the strain from targeted muscles. Heels must not lose contact with the ground.
Planks are one of the most powerful core exercises. It not only strengthens the core but also works on your body alignment.
How to do a plank
To start with getting in a position as of pushup or you can rest your elbow to the ground, keeping the chest, torso and legs above. Make sure core is engaged and your hips, back and neck should be aligned. Hold in this position as long as you can. Right posture in this very exercise is very important so make sure you maintain correct posture throughout the exercise.
Note: Core should be tightened throughout the exercise.
PRO TIP — To achieve maximum strength and gain muscles, you should target at least two muscle groups in a day i.e chest & thighs, back & core, hamstring & arms.
- Make sure the rest between the sets should not be more than 30-45 seconds as we are practicing every exercise with bodyweight only.
- Every exercise we have shared here has positive and negative movement and both are equally important. Make sure you focus on both sides of the movement.
If you find it difficult to understand these instructions or have any doubts, feel free to ask us in the comment section. We would love to clear your doubts.