To ensure that your home workout goes well, you need to remember a few rules:
- Choose a convenient time for training;
- Try to sleep at least 7-9 hours a day;
- Eat properly;
- Maintain your hydration;
- Warm up before the workout;
- Choose the right clothing;
- If possible, train outdoors.
What do you need for a home workout?
You can work out without equipment, but this will only help you maintain your shape. You’re unlikely to achieve definition without additional weight. Therefore, it is better to prepare in advance:
- dumbbells — 2 or 3 kilograms;
- a sports mat;
- a rubber resistance band with handles.
A program for strength training at home
The main rule that everyone who wants to train at home should follow is the sequence of exercises. You should establish a strict order of elements and try not to deviate from it.
Push-ups
This exercise has rightfully become one of the most popular. It works many muscles but especially the triceps and chest. The key is to monitor your technique. You should tighten your core and glutes, place your elbows at a 45-degree angle, and keep your body straight.
If performing a push-up from a plank position is difficult, you can place your knees on the ground.
Those who want to load their chest muscles more should place their hands wider.
Tricep dips
This exercise will also help work out the triceps and chest muscles. You will need a stable support, such as a chair. You should lean on it with your hands and push yourself up like this.
If you want a harder option, straighten your legs completely; if you want an easier one, bend them at a 90-degree angle.
Dumbbell lateral raises while standing
This exercise targets the middle deltoids. While performing it, ensure that your shoulders do not rise and your arms move evenly to the sides.
If you don't have dumbbells, you can use 1.5 or 2-liter bottles of water for your workout. It’s not very heavy, but it will be sufficient to start with.
Dumbbell flyes bent over
This exercise will work the rear deltoid muscles. Take dumbbells or water bottles in both hands, lean forward so your torso is almost parallel to the floor. Slightly bend your legs and begin to spread your arms apart.
Dumbbell press upward
Take a dumbbell or water bottle in each hand, bend your arms at the elbows, then lift them to shoulder level, then press the dumbbells upward and immediately lower them back.
Dumbbell row bent over
This will help with the development of back muscles. Take a dumbbell or a bottle of water, choose a stable long surface, for example, two chairs.
Hold the weight in your right hand, lean against the support with your left knee. Lower the weight down, then pull it towards your waist.
The key to this exercise is to incline your torso properly.
Squats
To work out the lower body, squats are the best option. Specifically, this exercise targets the front of the thighs and glutes. Try to squat as deeply as possible while keeping your back straight and heels on the floor.
Lunges
Another exercise for the legs and glutes. You can perform them while constantly stepping forward or standing in place. Step forward and lower yourself so that the back leg touches the floor. Then return to the starting position and repeat. Make sure that the angle of the knee of the front leg is 90 degrees.
Single-leg hip raises
This exercise is suitable for those who want to work on their glutes. Lie on the floor, firmly pressing your torso to the surface. Bend one leg at the knee and place your heel down; extend the other leg. Begin to lift and lower your hips while raising the extended leg. Afterward, repeat the same on the other side.
Hip raise with feet on a bench
This exercise will target the rectus abdominis muscle. Lie on the floor, bend your knees, and place your feet on an elevation. There should be a 90-degree angle at your knees. Start to lift and lower your torso. Perform the required number of repetitions.
Leg raises while lying down
This element is similar to the previous one but targets the lower part of the rectus abdominis muscle. Lie on the floor, bend your knees to form a 90-degree angle, and raise them upwards. This will be your starting position. Lift your hips off the floor and raise your legs upwards, then lower them again. Repeat the required number of times.
Plank
This exercise is beneficial for almost all muscle groups. Get into a plank position, placing your palms directly under your shoulders. Tighten your core and glutes, and extend your body into a straight line. Hold this position for the given amount of time.
Boat pose
Another exercise for strengthening the glutes. Lie on your stomach, stretch your arms forward, and straighten your legs. Lift your arms and legs simultaneously. Try to do this smoothly, without jerks. And lower them exactly the same way.