Home workouts are a great way to stay active and fit, especially for people who find it difficult to find time to exercise. Here's a simple full-body home workout routine you can try:
Start with 5-10 minutes of light cardio to get your heart rate up and warm up your muscles. This could be jogging in place, jumping jacks, or skipping rope.
Bodyweight Squats
Target Muscle: Quadriceps, hamstrings, glutes, and calves. How to Do It:
Stand with your feet shoulder-width apart, bending your knees and pushing your hips back to lower your body, as if you were sitting in a chair. Keep your chest up and your knees aligned with your toes.
Working sets: 4 sets x 15-20 reps Rest:60 seconds between sets
Push-Ups:
Target Muscle: Chest, Triceps. How to Do It:
Start in plank position with your hands shoulder-width apart, lower your body until your chest almost touches the floor, then return back to the starting position.
Working sets: 4 sets x 15-20 reps Rest:60 seconds between sets
Bicycle crunch:
Target Muscle: Core muscles (abdominals & obliques). How to Do It:
Lie flat on your back with your hands behind your head and your knees bent.
Lift your shoulders off the ground, similar to a crunch position.
Lift your legs off the ground, keeping them bent at a 90-degree angle.
Straighten your right leg out to about a 45-degree angle to the ground while simultaneously turning your upper body to the left, bringing your right elbow towards your left knee.
Ensure that your torso is doing the twisting, not just your elbows.
Turn on your side, bring your right knee in and straighten your left leg, also twisting your upper body to the right, bringing your left elbow toward your right knee.
Continue this pedaling and rotating motion in a controlled manner, alternating between sides.
Tips:
Do Not Pull on Your Neck: Avoid pulling your head or neck with your hands; your hands should just support your head.
Keep Elbows Wide: Keep your elbows wide and avoid bringing them in towards your face.
Working sets: 4 sets Rest:60 seconds between sets
Lunges:
Target Muscle: Quadriceps, hamstrings, glutes, and calves.. How to Do It:
Stand with feet hip-width apart.
Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
Keep your front knee aligned with your ankle (not extending past it).
Push back up to the starting position and repeat on the other leg.
Working sets: 4 sets x 1-3 minutes per set Rest:60 seconds between sets
Plank:
Target Muscle:Abs and Shoulders How to Do It:
Get into plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels. Engage your core muscles and maintain the position.
Hold for 40-60 seconds
Working sets: 4 sets and hold 40-60 seconds Rest:50 seconds between sets
Glutes Bridges:
Target Muscle: Glutes How to Do It:
Lie on your back with your knees bent and feet flat on the floor, lift your hips up toward the ceiling, squeeze your glutes at the top, then lower back down.
Working sets: 4 sets x 12-15 reps Rest:60 seconds between sets
Tricep Dips
Target Muscle: Triceps and shoulders. How to Do It:
Sit on the edge of a sturdy chair or bench with hands gripping the edge beside your hips.
Slide your hips off the edge, supporting your weight with your arms.
Lower your body by bending your elbows until they are at about 90 degrees.
Push yourself back up to the starting position.
Working sets: 4 sets x 12-15 reps Rest:90 seconds between sets
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