Hey guys, you ready to sweat??
Today we’re gonna get fit with some super simple exercises you can do at home.
Don’t worry if you don’t have a bunch of fancy equipment, for today’s work out,
you only need your body!
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Alright, you ready to get moving?
All of the moves you’re going to see today are bodyweight exercises which means you’ll
only be working with your own body weight.Alright here we go:
SQUATS - Alright now we’re gonna work out the glutes with the squat.
It’s important to only squat as far as is comfortable in the beginning, and then later
on you can work towards a deeper squat.
Start by standing upright with your feet slightly wider than your shoulders.
Tighten your core, keep you chest lifted and look straight ahead (not down) and bend your
knees as if you’re about to sit down.
It’s important to keep the knees in line with your body and don’t let them bow out
to the sides.
Drop down until your thighs are parallel to the floor while bringing your arms towards
your chest to help you balance.
Pause for a quick second or two, stand up and start the process all over again.
20 times or reps is considered one “set” so if you’re starting out begin with 3 sets.
TRICEP DIPS - This is a great exercise when you want to tone your arms and get rid of
those jiggly parts when we wave.
You don’t actually need dumbbells to build muscle in your arms after all, you can just
use your own body weight.
How these work: You start by sitting on a bench or chair, something that’s going to
support your weight without toppling over.
Start sitting down with good posture, you shoulders rolled slightly back and chest out.
Place your hands directly under your shoulders onto the bench or chair.
Put your legs out in front of you, starting with the easier option of keeping your knees
slightly bent, you can make it harder later by keeping your legs fully straight.
Bend your elbows and lower your body down, focusing on moving your elbows not your hips.
Try keeping your neck long and inhaling as you dip down, exhale as you straighten your
arms and lift your body up.
BURPEES - Full disclosure, this one is pretty difficult and people will often say how much
they hate doing burpees...even though it has a funny name.
However this type of exercise is a fantastic workout that’ll get your whole body moving,
helping to improve muscle strength and overall endurance.
To begin, stand upright with feet shoulder width apart.
Put your arms in front of your chest and squat down, when you reach the ground jump your
legs out behind your to form a plank or push up position.
Do one push up, ending with your arms fully extended.
From here jump you legs back underneath you (get them as close to your hands as possible)
and from here jump straight up with your arms up over your head.
Sounds complicated, but that’s one complete rep.
Start with 3 sets of 10 reps each when starting out.
FRONT PLANK - We’re getting into the more difficult exercises now, but you can do it!!
Strengthening your core is vital to being fit and healthy and the plank is great for
your ab muscles.
Start by lying on the ground face down.
Keep your stomach muscles engaged and pulled in tight.
Lift yourself up onto your forearms and keep you legs extended out straight behind you
in a sort of “plank” position.
Make sure you keep your back straight resping on the balls of your feel and forearms, looking
at your hands.
Hold this position for at least one minute, which is much harder than it seems!
Keep your neck relaxed throughout.
Try 3 sets of one minute each to start out with.
GLUTE BRIDGE: This is another work out that’s great for your bum muscles, or glutes.
Start out by lying on your back, feet flat on the floor and knees bent.
Place your arms by your sides palms on the floor.
Start the exercise by pushing up from the heels and raise your hips working your glutes,
hamstrings and core muscles.
Keep your back and shoulders on the ground the whole time while pushing up your hips
to form a slope with your body.
Pause at the top for 1 to 2 seconds and slowly lower yourself back down to the ground.
Each set is about 10 - 12 reps and for a good workout, do about 3 sets to begin with.
PUSH UPS - The classic push up.
It’s a classic for a reason as this one is one of the most effective exercises around.
This one will work out your chest, triceps and the front of your shoulders.
Start by laying down on your stomach.
Then place your hands face down on the ground about shoulder width apart with your wrists
pretty close to you shoulders.
Your toes should be pointed down towards the floor.
When you begin, push your body up all while keeping your back straight and your body in
one long line.
Take a big breath in as you lower your chest to the floor, and exhale as you push yourself
back up.
It’s suggested that you do 3 sets of 10 if
you’re just starting out.
BENT KNEE PUSH UP - If the classic pushup is a little intimidating you can start out
with this one instead, the bent knee push up.
Start the same way you would a regular push up on your stomach with your hands about shoulder
width apart, wrists almost touching the shoulders.
Then bend your knees and cross your feet behind you.
Try to keep your back straight and use your knees are your support when pushing yourself
up and straightening your arms.
Inhale as you lower yourself to the ground and exhale as you push up.
Start with 3 sets of 10 if you’re just starting out.
LUNGES - Lunges are great when you want to focus on balance all while strengthening your
legs.
Begin by placing your feet shoulder width apart.
Take a step forward with your right leg and keep your left behind you.
Lower yourself down all while making sure your right knee does not extend past your
right foot (the one in front).
Switch legs and repeat.
This counts for one rep, and if beginning you should do 3 sets of 10 reps.
SIT UPS - Sit ups are one of the best ways to work out your abdomen and strengthen your
core.
To perform a proper sit up you can start by lying on your back with your knees bent and
feet firmly planted on the floor.
Cross your arms across your chest, with hands on your shoulders.
The main challenge here is when you go to sit up, you want to think about pushing your
lower back down into the floor so you’re not arching it when you do your first sit
up.
This is very important you do not want your butt to come up off the ground when you do
a sit up.
Exhale when you sit up trying to keep your feet firmly planted on the floor.
You can also get someone to hold your feet, or anchor them.
Start with 2 or 3 sets of 12 reps to begin.
If you want to increase the difficulty you can put your arms behind your head for a more
intense sit up.
Those are some great ways you can start working out if you don’t have a gym membership,
or access to any gym equipment.
You can just use the power of your own body!
Working out is an awesome way to make your body and mind feel great!
What’s your favourite way to work out?
Are you excited to try any of the moves on this list?
Let pus know in the comments section below.