Avoiding the gym? Work out from home with these classic exercises

Whether you are working from home, self-isolating or practising social distancing, many of us may see a disruption to our normal routines over the coming weeks. That means changes to our workouts, with many of us avoiding the gym as a precaution. But that doesn’t mean you have to sacrifice your gains.

Here’s 6 simple exercises you can do from the comfort of your own home.

Warm up: climb the stairs

While a home workout can’t replace the intensity of a bodybuilding session, there are various exercises you can do at home to keep fit and work up a sweat. Climbing the stairs is a fantastic example of that.

Something as simple as climbing the stairs is a fantastic metabolism-booster, helping burn fat and build muscle. If you’re feeling brave, try jogging up and down the stairs numerous times to get your heart pumping, or climb two steps at a time to burn up to 10% more calories.

Bodyweight squats

Get your legs burning with some bodyweight squats. It’s also one of the simplest exercises you can do for maximum results, working your quads, glutes, hamstrings and core.

Stand with your feet slightly wider than your hips, with your toes turned slightly outwards.

Look straight ahead and initiate the movement by putting your arms out in front of you, parallel to the ground.

Shift your weight to your feet and slowly lower yourself to the ground, keeping your entire body tight and your core flexed.

Squat down until your hips are lower than your knees, or your thighs or parallel to the ground. Stand back up.

Repeat for 4 sets of 15.

Lunges

Lunges are great for strengthening your legs. To make the exercise more challenging, try holding dumbbells or any weighted items like water bottles.

Stand upright with your feet shoulder width apart. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor.

Use the heel of your right foot to push your upper body back to the starting position.

Repeat with the opposite leg.

Repeat for 4 sets of 15.

Push-Ups

The classic push-up. Not only a great strength training exercise, the push-up is ideal for getting your blood pumping and shredding fat.

Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.

Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.

Pause for a second in the plank position — keep your core engaged.

Inhale as you slowly lower back to your starting position.

Repeat for 4 sets of 12.  

Tricep dips

Face away from a table or chair and sit on the edge of the surface or seat and slide off. Slowly lower your body until your elbows reach a 90-degree angle then raise your body back to seat-height.

Repeat for 4 sets of 12.

Shoulder shrugs

Shoulder shrugs are perfect for developing your traps, the kite-shaped muscle covering your shoulders and upper back. While sitting straight in your chair, pull in your core and lower your arms to your side. Raise your shoulders up to your ears and keep them there for 1 to 2 seconds before lowering them down again.

Repeat for 4 sets of 12.

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