Not everyone can join a gym, whether that’s because there isn’t one close enough, can’t afford it, or you have kids to look after. This means that a lot of people need to be able to exercise at home.
I have recently been exercising at home as I am saving to buy my first place with my partner which is very exciting, and I’m not the biggest fan of the local gym near my parent’s house (classic 20-something year old!).
However, with work and everything else I’m doing at the moment this means that sometimes I need to wake up early and get my workout done before other family members are awake. Without waking them up!
So this workout is for those who can’t go jumping around in their bedrooms at 6 in the morning and need a workout that won’t make much noise!
Body weight squat followed by constant tension squats
1. Start standing with your feet slightly wider than hip-width apart with your toes pointing forward. Make sure you have a natural spine with the core engaged. Bend knees and hips as if going to sit on a chair, keeping your chest raised the whole time and keep looking forward, keeping your knees in line with your toes. Push up through your heels, squeezing your glutes and return to the start position.
2. Once you have completed the given number of repetitions go back down into the squat but this time you are going to start rising back to standing but not quite all the way, don’t let your knees straighten and go straight back down to repeat in a constant tension squat.
Split squat with pulse
Or “static lunge”. Take a long step forward as if about to start a lunge. Keeping on the ball of the back foot with the torso straight, bend both knees until the back knee is almost touching the floor and then push back up a small amount, squeeze back down and then push all the way up. Think about squeezing down and squeezing up the whole time and trying to concentrate the work in the front legs butt cheek. Repeat all the reps on one side before swapping the legs over!
Start off in a full plank position, so up on your hands and feet. Make sure your core is engaged. The you are going to raise your hips, to allow you to reach one hand to touch the opposite ankle. The lower yourself back to the starting position and repeat on the other side.
Sit up with your knees bent and feet flat on the floor. From here you are going to lower your torso as slow as you possibly can (the second half of a sit-up). Once you have reached the floor sit up again keeping the back straight, then repeat repeat.
Press ups with arm extensions
Start in a press up position (full or on the knees). Slowly lower yourself to the ground as smoothly as you can. Extend your arms in front of you along the floor, try to take this slowly with tension in the muscles. Place your hands back under your shoulders and push yourself up and away from the floor. The repeat.
Plank leg raises
Start in a plank position on your elbows, make sure you are holding your core muscles and squeezing your glutes. From here move one foot off the floor up into the air trying to keep the leg straight and your hips still. Return the leg back down and repeat on the same leg for all reps then repeat on the other leg. 10 reps each leg.
Sets and Reps