When you’re stuck at home and feeling restless, a workout can clear your mind and release pent-up energy. Whether you have dumbbells in your home gym or get creative with gallon jugs, this workout can be done in your living room.
10-MOVE TOTAL-BODY HOME WORKOUT
This workout consists of 10 basic exercises. Some are for your lower body, some for your upper body and some for your core. Perform 10 reps of each exercise, then move onto the next one. If an exercise works on one side at a time, do 10 reps on each side. After you’ve done every exercise, repeat the whole circuit again. If you’re still feeling energized, go for a third round. You can even set a timer and do AMRAP (as many reps as possible) until it goes off.
Alternating Lateral Lunges
For this exercise you’ll need a little bit of room. It works the outsides of your hips, which are the glute muscles, and the outside of your thighs. You might also feel a stretch in your groin. Angel Baez, a New York-based personal trainer, recommends holding something heavy in each hand to make the exercise harder. He suggests gallon containers of milk or water. You can also fill a suitcase with weight and press it overhead after each lunge, says Baez, to use your shoulders in the movement.
The move: Start standing with your feet together. Take a big step out to the side with your right foot. Both feet should point forward. Stick your butt back and lean to the right. Squat as low as you can with the right leg, keeping your left leg straight. Then, step back up to the center and repeat on the left side. Continue to alternate for 10 reps on each side.
Plank Walkdown
If you have hardwood floors or another unforgiving surface, you might want a towel or something soft to protect your elbows. This upper-body exercise works your shoulders and triceps. It’s helpful if you’re trying to improve your pushup strength.
The move: Start on the ground in a pushup position with your arms out straight and hands under your shoulders. Put your right forearm down on the ground, then the left. You’re now in a plank position. Then, put your right hand on the ground and straighten your right arm. Do the same with the left. You’re now in a pushup position. Repeat 10 times.
McGill Curl-Up
This move is meant to strengthen your abs and enhance the stability of your spine, according to Stuart McGill, PhD. It’s a useful exercise for anyone suffering from back pain or if you simply want to prevent a back injury from occurring.
The move: Lie on your back on the ground. Put your hands under your lower back so it maintains a curve. Bend your right leg and plant your foot on the ground. Lift your head and shoulders up off the ground. Hold for 7–8 seconds, then relax. Repeat 10 times, then switch legs and do 10 more.
Rear-Foot Elevated Split Squat
Sophia Pellegrom, a New York City-based personal trainer, recommends this exercise for building functional strength, mobility and total-body stability. The exercise shifts the weight onto your front leg, she explains. To make the exercise harder, Pellegrom recommends elevating either your front or back leg or performing the exercise at a slower tempo.
The move: Find a flat surface, like a chair or couch. Stand 2 feet in front of it, facing away. Lift one foot and put it on the couch or chair. You can dig your toes in or let the foot lie flat.
Lower your back knee down until it’s an inch above the ground. Lean forward slightly over your front leg throughout the exercise. Then, come back up to complete one rep. Do 10 reps on one leg, then switch to the other leg.
Dips
Your shoulders and triceps work overtime in this exercise. You can make it harder by placing something heavy in your lap, like a weighted backpack. You can also pull a chair in front of you and place your feet on the chair so your legs are straight. This exercise works your shoulders, triceps and chest.
The move: Find a chair or couch. Sit at the very edge with your hands next to you. Walk your body forward so your butt is in front of the edge. You can keep your feet planted or straighten your legs out to make it harder.
Bend your elbows and lower yourself down toward the ground. Keep going until your elbows are bent to 90 degrees. Then, press yourself back up until your elbows are locked out. Repeat 10 times.
Ab Rollout With Foam Roller
The ab roller is a challenging ab exercise, but you can replace the ab wheel with a foam roller. If you buy a foam roller for your home gym at least you can use it to roll your muscles, meaning you get a little more bang for your buck.
The move: Start kneeling on the ground with a foam roller horizontal in front of you. With your hands on the roller, push your hips forward so your butt isn’t sticking out. Now roll the foam roller forward slowly with your hands and you reach your arms out. Go as low as you feel comfortable, then roll back to the starting position.
Glute Bridges
Noam Tamir, personal trainer and owner of TS Fitness in New York City recommends glute bridges for building your booty at home. For this exercise you can use one leg at a time to make it more challenging. You can also put your feet on an elevated surface like the edge of a couch or chair. Doing so increases your range of motion, says Tamir, which makes the exercise more difficult.
The move: Lie on your back on the ground. Plant your feet six inches in front of your butt. Lift your hips up as high as you can, driving through your heels. Lower your butt back to the ground to complete on rep. To make it harder, keep one leg in the air and drive through one leg, working one glute at a time. Complete 10 reps on each leg.
Kettlebell Renegade Row
You can use kettlebells or dumbbells for this exercise. It works your shoulders, arms and back muscles. To make it harder, add a pushup between each rep.
The move: Put your dumbbells or kettlebells on the ground. You can use one or two. Get into a pushup position with the weight between your hands. Set your feet wide. Pick the weight up with your right hand and row it into your rib cage. Avoid turning your hips as you pull. Set it back down and switch sides. Complete 10 reps on each side.
Dumbbell Stepups
Get creative to add weight to this exercise. You can hold weights, heavy bags or even suitcases.
The move: Grab your weights and hold them by your sides. Find a chair or couch that’s stable enough for you to stand on. It shouldn’t feel wobbly. Put one foot up on the surface. Lean forward and step up with the other foot so you’re standing tall at the top. Then, step back down with the same foot and repeat 10 times before switching legs.
Curl and Press
Grab a pair of light-to-moderate dumbbells for this exercise. You’ll work your biceps, shoulders and triceps with the curl and press.
The move: Start standing with your dumbbells in your hands. Curl the dumbbells up with your palms facing up. Bring them to your shoulders with your palms facing each other. Then, press the weights overhead until your elbows are locked out. Bring the dumbbells down to your shoulders and then lower them back to your sides to complete one rep.
