Workout from home abs workout

Easy Workout Routine To Do At Home

Overview

Many people struggle to start their first fitness journey as they find it intimidating, especially if they’ve been sedentary their entire lives.

Other contributing factors to the lack of physical activity include time restrictions and having several responsibilities (e.g., a full-time job, raising children, caring for loved ones).

In this article, we will share with you some workout routines that you can perform from the comfort of your home.

Note that you may need some basic equipment for these exercises (e.g., dumbbells, resistance band, exercise ball).

Workout routine from home

This workout routine consists of 3 steps that take 30 minutes to complete.

Stretching

Stretching is an essential part of every workout routine since it prepares the muscles and stimulates the movements of the synovial fluid (found in your articulations) to boost your performance and decrease the risk of injury.

One of the best ways to stretch is by using a resistance band, which is the primary tool that many athletes use to condition themselves for competitions and recover after injury or surgery.

Here’s how you do it:

Upper back stretch

  • Sit down and extend both legs forward.
  • Circle the band around your feet and hold each end with one hand.
  • Start moving forward and backward to engage your back muscle.

Chest stretch

  • Sit down and cross your legs.
  • Use two hands to hold the resistance band and open up your arms.
  • Repeat this exercise 10 times

Lying hip stretch

  • As you lie down on your back, extend both legs forward.
  • Lift your left leg and place the band on the left foot while holding it with both hands.
  • Slowly swing your left leg to the right side.
  • Repeat the exercise for the opposite leg.

Stretching usually takes 10 minutes.

Push-ups

Workout from home Push-ups

A push-up is one of the simplest exercises to put your upper body under pressure.

If you want to make this exercise more challenging, try adding suspension training equipment, which will optimize your balance and strengthen your upper body (e.g., pectoralis major, biceps, triceps).

This exercise should take around 10 minutes.

Wall squats with an exercise ball

Wall squats with an exercise ball

Wall squats will develop your core and lower body muscles, which leads to substantial lipolysis (i.e., fat burning) and a stability boost.

Here’s how you do it:

  • Place the exercise ball between your back and the wall.
  • Slightly lean on the wall while maintaining a straight spine.
  • Take a few steps forward, with your feet pointing outward.
  • Gradually, lower your body toward the floor to reach a squat position while leaning on the ball.
  • Complete these steps and repeat for 10-15 repetitions.

This exercise should take around 10 minutes.


Exercises with dumbbells

Exercises with dumbbells

Pullup powered dumbbell

As you do your regular pull-up exercise, try to add some weight by attaching a dumbbell to your lower body, using a leash, or just locking it with both of your feet.

The extra weight will make the pullup much more challenging, which puts extra stress on your back muscles, and eventually, builds strength.

Each time you get too comfortable with the current weight, try to increase the load.

Dumbbell dead row

  • As the dumbbells sit on the floor, place yourself in a position similar to the deadlift.
  • Lift the dumbbells off the floor, using the strength of your legs.
  • Once the dumbbells are above your back with the elbows extended, lower them back to the floor and repeat.

The best thing about this exercise is that it doesn’t have any momentum to count on, which creates explosivity by using your arms and legs to lift the dumbbells from the floor.

To make this exercise more efficient, try to increase the weight as much as you can handle.

Chest supported touch rows

  • Place yourself on the incline bench (protects the lower back).
  • Put two dumbbells on the floor and grab another two in your hands (4 dumbbells in total).
  • As you do the dumbbell row, your goal is to touch the ones you placed on the floor to target the lats.
  • Once you’re nearing failure, ditch the dumbbells in your hands and grab the ones on the floor to keep the metabolic effect going.

The Manmaker

We can divide this exercise into three major categories:

The pushup phase

  • Place yourself in a pushup position while grabbing the dumbbells.
  • Perform one pushup and move on to the next phase.

The renegade row phase

  • While keeping your back straight, do a renegade row for both sides of your body.

The jumping phase

  • Once you finish the renegade row, bring your feet forward and switch to a standing position.
  • Lift the dumbbells above your head, then go back to the pushup position.

Wide-grip pull-ups

This exercise is a variety of regular pull-ups.

Instead of placing your hands at the shoulders’ level, you should widen your grip.  It is crucial to do this exercise in the right form, as it can lead to muscle strain.

Dumbbell single-arm bow

This one is a classic.

It involves working both sides of your back and strengthening the weaker spots. It is important to keep your shoulder in the right position.

Doing this exercise frequently produces excellent results in people who suffer from lower back pain.

Farmers’ walk

Farmers’ walk is a simple exercise that conceals numerous benefits. This exercise strengthens the muscles of your back, shoulder, and forearms.

To perform the farmers’ walk, you need to hold one dumbbell with each hand as you walk for short distances.

Takeaway message

Staying active does not necessarily mean going to the gym every day, as occasionally working out for 30 minutes should be enough to keep you in shape.

Hopefully, this article will serve as a mini-guideline to help you start your fitness journey and achieve all your goals.

If you still have any questions about this topic, please don’t hesitate to ask in the comment section below.

Disclaimer: if you suffer from any medical conditions, you may want to speak with your doctor before starting a new workout routine.

 

 

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