Are you struggling with a tight budget and can’t really afford a gym membership? Not a problem! As long as you have a willingness, drive, and focus on getting creative, you have everything that you need to get started with a good at-home workout program. Some of Dwayne Johnson’s (aka The Rock) work-outs can be done at home with no equipment, for instance, press-ups, burpees, and lunges. These home workouts include exercises for your legs, core, and arms. Here are the 7 best at-home workouts that you should try.
- Press – Ups
Go down to a press-up position with both hands placed shoulder-width apart on the surface and with your back flat. Make sure you form a straight line from your head to heels via the glutes. Now lower your body until your chest is an inch from the surface, then go up by fully extending your arms. That is one rep.
This exercise uses several muscle groups in your body for maximum growth and it also strengthens your shoulder joints. This exercise can be easily done at home. It can also prepare you for more demanding shoulder exercises such as the incline bench press.
Grab a rope at both ends. Using your wrists, flick it around your body as you jump to clear the rope when it hits the ground. You can make this exercise more intense by using double unders – making the rope pass around you 2 times for every jump.
This is the most efficient cardio exercise. A research study found that just 10 minutes of skipping was the same as jogging for 30 minutes.
Begin with a standing position and then squat down until your thighs are parallel to the floor and then place your palms on the floor. Now kick your feet back as far as possible as you keep your arms extended. When your feet land, jump them back in towards your hands and then jump up into the air. When you land, immediately squat down and go for your 2nd rep.
Why?This the ultimate home fat-burner exercise. You can include this exercise in your daily home workout routine to increase your heart rate and burn more calories
- Plyometric Jumping Lunges
How?Lunge forward until the rear knee is a few inches from the ground. Jump back into the air and bring your rear foot forward and take the front foot back. Land in a lunge and then repeat. To cushion the impact on your joints make sure you land on both feet.
Why?This exercise is perfect for strengthening your cardiovascular system. It also helps you to build powerful quadriceps much faster.
- Spiderman Press-Up
How?Go down into the traditional press-up position. Lower your body towards the floor and then bring your right knee towards the right elbow while keeping it off the surface. Press back up and then return the leg to its original position. Repeat the same with your left leg.
Why?This is a good exercise for scaling your workout.
How?Get into a press-up position and rest on your forearms instead of using your hands. Keep your back in a straight line and tense your glutes and abs. Hold this position without allowing the hips to sag.
Why?This is a perfect exercise that you can use to work your core and tone your six-pack while staying injury-free!
How?Lie down on the surface with your hands above you. Raise your feet so that the knees are at 90 degrees. Straighten your right leg until the heel is an inch from the surface and then go back to the original position. Do the same with your left leg.
Why?This is a good exercise for working on your core stabilizers and abs.