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Can’t get to the gym today? Have a little spare time at home? Why not use that time to smash a quick workout from the comfort of your own home?
Home workouts can be just as effective as going to the gym or for a run around the neighbourhood. By using high repetitions, low rest times and compound exercises incorporating multiple muscles groups, home workouts can get your heart pumping in no time! Working out at home without weights is also safe and easy.
This workout will incorporate exercises that target your entire body and can be performed everyday of the week or as a fill in between gym workouts. To keep the routine simple and effective, the chosen exercises are performed with 20 repetitions on a 40 second on 20 second off split. So that’s 20 reps of each exercise in 40 seconds, followed by a 20 second rest. The only exception is the Plank, which will be performed for a constant 40 seconds followed by a 20 second rest. Once you’ve made it to the end of the list, have a rest and then rinse and repeat 5 times.
For a quick explanation of each exercise and to find out which muscle groups are being targeted, have a read below.
Squat by bending your hips and knees with your arms across your chest or reaching out in front of you. Squat down until your hips are below your knees. This moves your body through a full range of motion. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top.
Proper Squat form is key to avoid knee and back pain. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are below your knees. Push your knees out so they’re in line with your feet. Keep your lower back neutral, don’t let it round.
If you are still unsure on the movements – don’t worry! This video will give you all the help you need:
https://www.youtube.com/watch?v=jQr-Zo4m0os
Assume a face-down prone position on the floor, keeping your feet together and hands palm-down on the floor about next to your shoulders, with your elbows pointed towards your toes.
Raise yourself by pushing the ground away from you. Breathe out as you push. The power for that push will come from your shoulders and chest working in unison. The triceps and biceps are also contracted as you move up and down, but they aren't the primary muscle group being used. Continue to exert force until your arms are almost in a straight position, make sure to not lock your arms.
Then lower your torso to the ground until your elbows reach a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Keep your body in a flat plank—do not drop your hips, and do not have your back bridged. It is important to keep your body as straight as possible. Remember to breath as you lower yourself.
When doing push ups, your chest should come within inches of the ground each time you go down for a rep. Remember to keep your body at a flat level and your back straight.
Pushups activate much of your upper body muscle groups including:
If you are still unsure on the movements – don’t worry! This video will give you all the help you need:
https://www.youtube.com/watch?v=wxhNoKZlfY8
Lying face-up on the floor fully outstretched, start by raising your hands to rest behind your head with your elbows pointing back toward your feet and slightly off to each side. Raise your legs by bending at the knees and hips, so that your knees are vertically above your hips and feet are horizontally in line with your knees.
Leaving your knees stationary, contract your abs and pull your head toward your feet until your elbows come close to touching your knees. Return to the original position by lowering your head back toward the floor at a constant, controlled rate. Ensure that your abs are constantly under stress and never relaxed throughout all reps.
Remember to keep your hands on or close to your head and bring your elbows to your knees, straightening your upper body at each rep to ensure a full range of motion. Ab crunches are used to isolate and target the full range of abdominal muscles.
If you are still unsure on the movements – don’t worry! This video will give you all the help you need:
https://www.youtube.com/watch?v=FcjwuLMdGyM
Begin by standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your upper body should remain upright, and your front knee should stay in line with your front foot. Press your front heel into the ground, and push off with that foot to bring your front leg back, to the original starting position with feet side by side. Repeat this manoeuvre for the opposite leg.
Remember to keep your core engaged to hold your posture upright. This will ensure your lunges strengthen your back and activate as many muscles groups as possible. Like squats, lunges will activate the following muscle groups:
If you are still unsure on the movements – don’t worry! This video will give you all the help you need:
https://www.youtube.com/watch?v=GJUjZ9ypp-k
Lying face down with your legs fully extended, place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. Place your feet hip-width apart and ground the toes into the floor, raising your knees and body above the ground. Squeeze the glutes and contract your abs to stabilize the body.
Once elevated, the only point of contact with the floor should be your elbows/forearms and your feet. Your legs should be working in the move too; careful not to lock or hyper-extend your knees. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your body should form a straight line from your head to your feet.
Planking activates much of your upper and core body muscle groups including:
If you are still unsure on the movements – don’t worry! This video will give you all the help you need:
https://www.youtube.com/watch?v=pSHjTRCQxIw
Assume a face-down prone position on the floor keeping your feet together. Place your hands palm-down, spreading your fingers on the floor so that your index fingers and thumbs form a diamond in front of your chest in line with your shoulders.
Keeping your elbows in alongside your body as much as possible, lower yourself until your chest almost reaches the ground. Keep your body in a flat plank—do not drop your hips, and do not have your back bridged. It is important to keep your body as straight as possible. Remember to breath as you lower yourself.
When you feel the chest touching your hands, slowly push yourself back up by extending your elbows and exhaling. Return to the starting position, still focusing on keeping your elbows close to your body. Remember to not lock out your elbows and to keep your back as straight as possible by contracting your core.
In comparison to standard pushups, diamond pushups place greater emphasis on using your biceps and triceps to move your body weight off the ground. This exercise will still activate your core, chest shoulders and back.
If you are still unsure on the movements – don’t worry! This video will give you all the help you need:
https://www.youtube.com/watch?v=J0DnG1_S92I
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The Undeniable Team
