No Gym? No Problem!
One of the biggest reason behind people not training is: TIME.
People simply don't have enough hours in their day to train. Now I am a big believer in finding time, whatever it is you want to be successful in, you must put time aside in your day to do so. We want to make sure you smash your gains goals and face them head on so we’ve put together a few workouts you can do from the comfort of your own home. No excuses!
Another reason why people don't train is not having access to the gym, or the equipment required to get fit. Now there a lot of bootcamps out there that are very successful and run with very little equipment and the reason is because the power of body weight exercises are amazing. There are so many variations and variables that you can do with your own body weight that time and equipment can no longer be an excuse.
To start, here are the top bodyweight exercises and how to do them correctly:
Squat – In short, squats are amazing. They can help strengthen and improve your entire body and can be a great all round workout. These done correctly are going to tighten that tummy, round that ass and shape those legs like no other. With endless variations, a squat should be a staple in your exercise regime. Here’s how to perform it correctly:
✔ Firstly, stand straight with your head facing forward,
✔ Ensure that your feet are shoulder width apart or slightly wider. Whilst keeping your body straight, extend your arms out straight in front of you. This will help you keep your balance whilst you’re squatting.
✔ Whilst keeping your head forward and using your hips, begin to lower your body as if you’re about to sit down,
✔ When your thighs become as parallel to the floor as possible, begin to press your weight back into your heels,
✔ Finally, using your heels and ensuring that your arms are still extended for balance, push through bringing yourself back up to the starting position. That’s it!
Lunge – This is another exercise that's going to turn that pancake into a peach in no time. It’s great for developing the glutes, hamstrings and thighs. The lunge has plenty of benefits such as helping you improve core strength and helping to improve hip flexibility. It’s definitely another exercise that should be a staple in your exercising regime, and here’s how to do it:
✔ Firstly, begin the same way you did with your squat with your body straight and your feet shoulders width apart.
✔ You can either keep your arms down by your side or have you hands on hips as shown in the picture below,
✔ Using one leg, step forward whilst keeping your back straight and lower your hips until both legs are bent at a 90 degree angle.
✔ Keeping your weight on your heels, push through so that you come back up to the starting position and repeat with the opposite leg.
Inchworms – The inchworm is ideal for stretching out the hips and hamstrings, increasing both flexibility and mobility. It’s also perfect for working the entire body and it works muscles in both your lower and upper body. It will contribute to the tightening of your core and as the movement itself involves you using your arms to carry your bodyweight, your biceps and forearms will also receive a workout! In terms of the lower body the inchworm will stretch the leg muscles and work the calves too. Here’s how to do it:
✔ To begin the inchworm, stand with your feet at hip width. Hinging forward at the waist, touch the floor with your palms as the picture below suggests. If you need to bend your knees to do so, that’s absolutely fine.
✔ Next, begin to ‘walk’ your hands forward until all of your weight is then supported purely by your hands and toes,
✔ Once in this position, walk your feet forward so that they are meeting your hands. Again, bend your knees if necessary.
✔ All you need to do now is repeat!
Press up – The Press Up is one of the most basic exercises however it’s one of the most common. A pretty standard and popular exercise, but there’s a reason for that! It’s great for upper body development, especially across the chest and shoulders. It can also help massively improve strength, fitness and overall health. Here’s how to perform a press up correctly:
✔ First of all, you need to ensure that you are lying on the ground on your front.
✔ Whilst on the ground, ensure that you set your hands at a distance that is slightly wider than your shoulders.
✔ Your weight needs to be fully supported by your hands and your feet, so you need to ensure that your feet are set up in a way that is comfortable for you. You can have your feet touching like the picture below or you could have them shoulder width apart.
✔ You need to ensure that your body is straight from the top of your head down through to your heels,
✔ Before you begin to start your press up, keep your head up so that you’re looking slightly ahead of you rather than looking down,
✔ Steadily lower yourself until your elbows form a 90 degree angle or smaller,
✔ Once this happens, pause slightly and use your arms to push yourself back up until you’re back into the starting position.
Renegade Rows - These are a great as it’s a two in one exercise. The renegade row will engage the core throughout a range of motions whilst also helping to increase areas such as shoulders, back and triceps. It can be great for tighten the stomach and building a strong and lean upper back. Here is how you would perform a renegade row:
✔ As in the picture, you will need two dumbbells to begin the exercise but if you’re at home and have no equipment, you can use cans or water bottles or even milk jugs if they don’t feel challenging enough,
✔ Place your two dumbbells (or water bottles) on the floor approximately shoulder width apart.
✔ Begin in Position A, with your body straight,
✔ ‘Row’ your right arm by lifting it from the floor to your chest with dumbbell/water bottle in hand pausing when it reaches you,
✔ Slowly lower your arm back down to the start position and repeat with the opposite arm.
Plank – The plank is another exercise with endless variations. It will help you tighten that core, increase your stability and build a great midsection. Due to the nature of the plank, it can also help to improve your balance and posture too and it’s so easy! Here’s how you do it:
✔ First, start by getting into the same position you would if you were about to do a press up,
✔ Make sure that your elbows are bent and that you are resting your weight onto your forearms and not your hands (see picture below)
✔ When you’re in this position your body should form a straight line from your shoulders down to your ankles,
✔ Lift your head so that you are looking forward and hold this position for the time set.
✔ Rest and repeat!
Wall Squat – The wall squat is a pretty self-explanatory exercise but one that’s perfect for strengthening your upper legs! Here’s how to do it:
✔ Begin by standing with your back against a wall whilst your feet are placed around two feet out in front of you, keeping them hip-width apart,
✔ Then go on to bend your knees and slide your back down the wall until your knee’s are at a 90 degree angle – remember to keep your thighs parallel,
✔ Once you are in this position hold this for as long as required and then stand up – that’s your wall squat done!
Now you know how to do the basic exercises to conduct this Home Workout for yourself!
✔ 30 squats,
✔ 30 inchworms,
✔ 30 Lunges,
✔ Wall Squat for 60 seconds,
Repeat this 5 times and take a rest for 2 minutes before completing the next workout.
✔ 40 press ups,
✔ 40 Renegade Rows,
✔ Plank for 60 seconds
Repeat this 5 times and you will have completed your quick home workout! Let us know how you get on across our Instagram and Twitter @BBWarehouse