Sometimes the hardest thing about going to the gym may actually be going to the gym. We all have those days, especially during summer, where we want to just lay around and binge on that TV show everyone has been raving about. For those days when the walls of your air conditioned home feel more appealing than venturing into the hot sulking air outside, these are some great work out moves you can do at home which can help you be active even on those lazy summer days.
Remember to stretch your whole body before and after this workout to avoid injuries and soreness when you wake up the next morning!
Depending on your fitness level you can start out with any number of sets for each work out move. I recommend starting with 20 per set per move and then gradually increasing over time once you build strength and endurance. Also, if you can’t get through every move in one work out session don’t worry. Feel free to pick one or two moves from each body area for a quicker and easier version of this work out.
Squats are by far the best leg and booty work out move I have ever come across. Make sure to bend all the way down into a 90 degrees angle and that your knees are not above your toes but behind them instead.
2. Wall Squats
A variation of the squat, but this time you stay in the squatting position with your back against a wall. This move packs some major burn! Try reaching 30 seconds and your legs will feel like total jelly.
Simply stand up straight with your legs wide apart and bend down and then back up again. This move with work your inner thighs very well.
This is a common move in ballet but you don’t have to be a prima ballerina to get it right. Simply stand with your feet together facing forward and lift upwards to the balls of your feet and then move back down. When done repeatedly this move is a great way to work your calves.
Lunges are a great way to actually move around your house. Stand up straight and then put one of your feet in front of the other as if your about to do a runners stretch. Then bend down the knee you are stretching but leave some space between your knee and the floor. Make sure the knee that is in the 90 degree angle is not over your foot but behind it. After the bend, lift the legs together and repeat with the other leg moving forward as if you’re taking a stretch filled walk around the house.
You can’t go wrong with an old school move. However, this move can also feel the hardest. When doing push-ups make sure your body is straight and your butt isn’t sticking out. Push down until your body is parallel with the ground and your arms are fully bent into 90 degrees angles and then push back up.
5 Step Weights Routine
There seems to be so many variations of weight lifting moves. All suffice, but I like to go through a short weight routine that works for me.
First, I do the classic move arms by the side and lifting the weights from straight down up to the chest. Repeat 5-10 times.
Second, I put my arms to the sides of my body and lift up the weights so my body goes from an M to a W. Repeat 5-10 times.
Third, I start my arms up high like a U and then lift up my arms all the way up and then go back down. Repeat 5-10 times.
Fourth, I put my hands together holding the weight behind my head and then I lower my forearms down below my head and then back up above my head. Repeat 5-10 times.
Fifth, I move my arms back all the way down to its natural position holding a single weight (works best with a kettle bell) and I pull it up to right below the bust and then slowly move it back all the way down. Repeat 5-10 times.
To get an even better arm work out try suspending the weights straight in front of you or to the sides of you holding it for 10 seconds in between weight sets. Going through all of these weight moves together is a great way to work all sections of your arms.
Everyone already knows this old school move. I like to alternate between a set of crunches with a set of sit-ups. Just make sure that you are not crunching with your neck but with your abs. Do not tuck in your chin and simply roll in your head as you crunch up. Instead, pick a spot on the ceiling and keep your eyes on it the whole time so that your chin faces out and does not touch your neck when you crunch.
2. Leg Lifts
A great way to get your aps burning! Start with your legs straight up in the air and then slowly move them down, without touching the floor, and then put them back in the air again. You know this move is working as soon as you do your first lift.
If you don’t have a cycling machine in your home, no worries! You can do this move and work even more of your body. Place your hands behind your head and go into a suspended crunch position. Then alternate between opposite pairs of elbows and knees moving back and forth and side to side to get a great body work out.
Planks are infamous for being one of the hardest exercise moves. While the form looks simple actually doing it can make you want to give up and collapse within seconds. But don’t do that! Get back up in plank position and try to last a little longer the next time around. Start out laying all the way down on the floor and then simply lift your body weight into your folded forearms and toes which will lift you off the ground. Again, make sure that your bum isn’t sticking out but keep a straight body. Try lasting for 10-15 seconds, and then as you build some abs see if you can get to 30 seconds or even a minute.
1. Jumping Jacks
It’s a classic but jumping jacks never fail to get the heart rate going. If you’re not one for muscle conditioning, jumping jacks are always an easy and fun way to stay active at home.
2. Jumping Rope
Jumping rope has amazing work out benefits. It’s been said that just a few minutes of high intensity jump roping is as good as a full run. This may not be a good idea in the house but there’s no shame in going to your front or back yard and jumping rope for 5-10 high intensity minutes.
3. Kicks and Punches
A great way to release your frustrations! After watching a million boxing movies, at times I’ve pretended I’m a boxer myself. You don’t need boxing gloves or a punching bag to throw a good punch. Simply alternate each arms for straight out punches to your favorite work out song. For kicks you can alternate from front kick, side kick, and back kick then repeat as you work your way from one end of the living room to the other. Just make sure not to knock out a piece of furniture.
It can be hard to stay fit this summer especially with all of the summer traveling and wanting to splurge on good food everywhere. Go ahead and indulge some times on your vacation. I mean, come on its summer! But if you suddenly feel sluggish, and notice a bit of flab intruding on your bikini body, this at home no shame workout is a great way to stay in shape without having to leave the comfort of your own home.