Simple-at-home workouts are very convenient and useful because they benefit any level. Whether you are a beginner, or a expert, at home workouts can be adjusted to appease all. Especially right now as we are all in quarantine, they are our only option for working out. Even if you are an expert, at times its nice to take it down a few notches and focus on one thing at a time. Here are different options for at home workouts.
#1. CARDIO
To start, choose a cardio machine and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start off slow and gradually adjust the incline, resistance, or speed if you think you can handle more.
This is a great, simple way to ease into your routine and get used to the gym environment. Cardio machines also offer a manageable workout for those new to the gym.
#2. LOWER BODY
The large muscle groups in your lower body are important because they are responsible for activities like climbing stairs, getting in and out of a car, or playing fetch with a furry friend. To start strengthening your hamstrings, glutes, and quads, find a beginner workout plan for the lower body that takes you through three rounds of box squats, stationary lunges, calf raises, and glute bridges. It’s a great introduction to working these muscle groups.
#3. UPPER BODY
You will want to show some love to the muscle groups in your upper body in order to keep everything balanced. Complete 3 rounds of the exercises below on your third visit.
1.Lat pull down: To start, select a low weight and sit on the seat so that your thighs are underneath the pads. Grasp the bar with a wide overhand grip; your hands should be approximately shoulder width apart. Now pull the bar down to about chin level while keeping your back at a slight angle. Without releasing your grip, slowly let the bar rise back up to the starting position. This counts as one repetition! Try to complete 10 reps before taking a break.
2. Dumbell chest press: Grab a set of dumbbells that you can lift without straining your muscles. Lie down on a flat bench while holding a dumbbell in each hand. Your upper arm and forearm should create a 90-degree angle. Extend your elbows out away from your rib cage so they are in line with your shoulders. Rotate your wrists so your palms face forward (away from your face). Use your chest muscles to push the dumbbells upward, exhaling as you go. When your arms are fully extended, take a moment and tighten the muscles in your chest. Hold this position before slowly lowering the dumbbells. Aim to make lowering the weights take longer than lifting them. This is one repetition!
3.High Plank: Start in a “table-top” position, with your hands and knees on the floor and your back parallel to the ground. Once you feel stable, extend your legs back behind you so that your body forms a straight line from the top of your head to your heels. Now activate your core by flexing your abdominal muscles. Try to hold this position for a count of 15 seconds before slowly returning your knees to the floor.
If you’re feeling up for it, you can also choose among these basic arm and shoulder exercises for beginners and incorporate a different one into your routine each week!
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