The best exercises for a home workout depending on your level
Sometimes, when you can’t make it to the gym you try to finish your workout at home. Many people rely on home workouts only to tone their bodies and stay healthy. In addition, with the quarantine forced on us followed by the spread of the Covid-19 virus, working out outside or in gyms became impossible. So how do you stay active when you can’t go to the gym? This article will give you the best exercises to do at home based on your level.
Always start your workout with a warm-up to prepare your body for the workout. Warming up increases the blood flow to your muscles and increases the temperature of your body which can help reduce the soreness of muscles and risk of injury.
Start by doing two sets of jumping jacks, squats, and inchworm walk out to shoulder tap. Repeat every exercise for 20 seconds straight.
If you are a beginner
The following four exercises are great for you as a beginner:
1- Planks: these are great to make your abdominal muscles and those that support your back, stronger. If you haven’t worked out for a long time, start by holding this position for 15 seconds, and increase the timing weekly.
2- Push-ups: the right position is optimal for this exercise, therefore, if you need to do a variation of the pushup in order to be in the right shape, do so. Do 10 to 12 repetitions and increase that number with time.
3- Squats: your lower body needs an exercise like squats to shape your buttocks and thighs.
4- Lunges: a set of simple back lunges can be extra beneficial for your thighs and buttocks. Leaning on a chair or the wall can help you with balance. Aim for 10 to 12 lunges for each leg without support and when you are able to do it, do other variations.
If your level is intermediate
Once you master the beginner’s workout, you are ready to level up to the intermediate level. You can start by purchasing a set of weights or using some alternatives from around the house. Add one or two exercises from the list below until you are able to finish the whole two workouts.
1- Biceps curls: to do this exercise; you need to stand with your feet apart, parallel to your hips with one dumbbell in each hand. Keep a good posture especially as you lower and lift the weights. Do 2 or 3 sets with 10 to 12 repetitions each and increase the weight if you feel that the exercise becomes easy.
2- Lateral raises: start in standing position, holding one dumbbell in every hand, with your palms towards your body. All you need to do is lift your arm until it becomes the level of your shoulder and bring it back to its place slowly. 3 sets of 10 or 12 repetitions should be enough. A sign of lifting too much weight could be bended elbows.
3- Triceps kickbacks: you can use a chair to perfect this exercise. Do it slowly, extending your arm to the back and bring it back to the initial position. Do 10 repetitions for 3 sets of triceps kickbacks.