Today’s blog is going to be some basic full body exercises you can do at home and tips to make the exercises more effective.
#1 Squats! Squats are great for working pretty much every muscle in your legs, and there are many varieties to this exercise. You can do sumo squats, regular squats, jump squats, pulse squats, the limit does not exist, haha.
#2 Push-ups, either in normal position or in handstand position (up against a wall for support) for more of a shoulder press. If you’ve never tried push-ups or are afraid of them, try starting on your knees until you get comfortable.
#3 Single Leg Glute Bridges help strengthen your glutes, core, and lower back and are surprisingly challenging. Try putting your stabilized foot on a two-four inch elevation for maximum range of motion.
#4 Arm circles. You’ve probably done these at some point in your life in a fitness class. Make small or large circles with your arms, go forward first and then backward. Do these for 1-2 minutes in each direction without any rest, and they will be harder than you think!
#5 Burpees, high knees, mountain climbers, and tuck jumps all get your heart rate up and help you feel that cardio burn!
#6 Lunges can be done in many variations so find your favorite and crush them! Lunges are great for the legs, and when done in a back and forth/circuit fashion with another exercise like one of the cardio ones above, it feels like a killer workout. Lunge variations are: forward lunges, reverse lunges, walking lunges, curtsey lunges, and diagonal lunges.
#7 Abs! Flutter kicks, bicycle crunches, vacuums, planks, and leg raises are all my personal favorites. Try doing 25 of each all in a row for a great core burn.
Ways to make it harder: If you have access to weights at home, you can add weights by holding them which will create more resistance. You can also move slowly through the up & down portion of the movement and pause for a second at the hardest part of the motion. Since your resistance will be lighter in general at home, do more repetitions. I would say do a minimum of 15 reps of any exercise without weights. You can also take a bag and fill it with water bottles or things that will make it feel heavy, and use that to add resistance.
Resilient & Radiant 