How to get a gym workout at home with no equipment / How to keep active while remaining at home
How to get a gym workout
at home with no equipment /
How to keep active while
remaining at home
The gym is a great place to build strength
and cardiovascular fitness, and with its specialist equipment, you can create a
variety of challenging workouts. However, sometimes going to the gym is not an
option, but that is not a reason to ditch the exercise. There are a whole range
of exercises you can do at home that will ensure you maintain the strength and
fitness you have worked so hard to build. Our five favourites target multiple
muscle groups so that you get the most out of the effort put in.
Getting Ready
As when you work out at the gym, there are
a few things to consider before starting your session.
1) Wear comfortable clothes, made of breathable
material, and which allow a good range of movement. The carbon energised fibre
material of Undershield's garments is ideal, as it supports the temperature
regulation of your body and with all garments being seamless, your movement is
not restricted.
2) Time your nutrition around your workout.
Make sure that you have eaten to fuel your exercise, but equally that you have
left enough time to avoid any digestive distress.
3) Complete a warm-up
first. This step is commonly neglected, but it is vital to prevent injury and
get the best out of your workout. A few minutes marching on the spot, adding in
some shoulder and arm rotations, knee bends and foot flexion is sufficient.
The Exercises
1) Inchworm Walk-out to
Shoulder Tap
·
Start standing
·
Reach down to touch the floor
with your hands, bending your knees if needed
·
Walk your hands out, while
keeping your feet in place, until your body is in a high plank position
·
Keeping your core muscles
engaged, tap alternate shoulders
·
Walk your hands back up towards
your feet and raise again to standing
·
Start standing
·
Take one large step forward
·
Your back heel should lift, and
both knees should bend approximately 90 degrees
·
Push off the front leg to
return to the starting position
·
Repeat on the other side
·
If this exercise troubles the
knees, try stepping back into a reverse lunge, which puts less pressure on the
joints
There is the option to
hold weights (water bottles or cans would work) during the exercise
3) Press-Ups
·
Start in a high plank position
– hands under shoulders, core muscles engaged
·
Bend the elbows and lower your
body towards the floor
·
Keep your hips and shoulders in
line throughout the movement
·
Push back up until arms are
straight, but elbow joints are still soft
For a less intense
option, complete this exercise with hands on a raised surface, such as a stable
chair or table, or against a wall.
4) Squat Pause
·
Stand standing, feet underneath
the hips
·
Bend at the knees, while
sitting back like you are about to take a seat
·
Pause in this position for a
few seconds, then raise to standing
For more intensity,
hold a heavy object into your chest, as you squat.
If this move is hard on
the knees or back, try a wall squat
hold instead.
·
Start in a forearm plank
position, elbows under the shoulders, core muscles engaged
·
Lift one arm into the air,
rotating the body to one side
·
Replace the elbow and repeat on
the other side
For more challenge, complete
on the hands in a high plank position and add a press-up in between repetitions
Designing a circuit
These exercises can be put into a simple circuit to get a full-body workout session. Complete each exercise for 30 seconds, then take a 30-second break before moving onto the next move. Repeat the whole set of exercises four times. These timings and repetitions can be tweaked to suit your fitness levels.
Staying fit and healthy with a good workout
at home is entirely possible, even if you do not have access to gym equipment.
Keeping active in this way is also very helpful for maintaining a positive,
motivated mindset; crucial during times when other aspects of life are
challenging.
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