For many of us, the coming weeks and months look set to be a period spent largely indoors. As we adjust and adapt our lifestyles to a set of new, and discomforting, realities, it’s important that we try our hardest to maintain as much normality as possible. To keep yourself in the best possible shape, both physically and mentally, it’s vital to carve out some time for a solid workout – even if it’s one done from the comfort of your home. After all, a period spent indoors doesn’t have to be a period without enjoyable and rewarding exercise!
To make sure you stay in tip top shape over the coming weeks, here’s a quick total body home workout you can do indoors, and with very little equipment. A set of dumbbells, an exercise ball, and a sturdy chair or bench is all you need. Most of these movements work multiple areas of the body at once, intensifying your workout in a minimal amount of time. For an extra cardio boost, run in place for 60 seconds between each exercise.
Be sure to go at a comfortable pace for you. If you need more rest between exercises, that’s fine—but it may take a littler longer than 20 minutes to complete.
If you’re a beginner, go through this entire home workout routine once, performing the required number of repetitions. Trust us—it’s a great workout. Then try to work your way up to two or three sets of the entire workout.
So, put your favourite music on, and let’s get started!
Lunge with Bicep Curl
TARGETS: Quads, Hamstrings, Glutes, Biceps’
- Stand with feet hip-width apart and dumbbells at your side.
- Lock torso in upright position with shoulders back.
- Step forward with right foot, bending both knees toward the ground.
- Right knee should be parallel to the ground at a 90-degree angle (knee should not go past toe) and left knee is almost touching the ground (don’t let back knee rest on ground).
- While holding that position, curl dumbbells up toward shoulders, keeping elbows in at sides.
- Lower dumbbells and push back with right leg; straighten knees and return to starting position.
- Switch legs; do 8-12 reps each side.
Dumbbell Row With Triceps Kickback
TARGETS: Back, Triceps, Rear Deltoid
- Holding a dumbbell in your right hand, bend at the waist, place yournright foot behind you and rest your left hand (with elbow straight) on the chair to balance.
- Keep back flat and head looking forward.
- Pull the weight up with your elbow toward the ceiling.
- Pull until your upper arm is in line or just above your back, and hold for a second.
- Then push your arm straight back, keeping your arm close to your body.
- Bring your arm back to your shoulder, and relax it down to starting position.
- Do 8-12 reps; switch sides and repeat with left arm.
Chest Press (Incline)
TARGETS: Chest, Triceps
- Using a stability ball (or bench), position yourself on your back.
- Your upper back should be comfortably balanced (stability ball) with your bum dropped down slightly. This creates the incline and targets the upper pectorals.
- With a dumbbell in each hand, bring arms up to starting position at shoulders with elbows parallel to the floor.
- Keeping dumbbells steady, push upward to the ceiling in a controlled motion, and hold for two seconds.
- Lower back to shoulder position using a controlled motion, and hold.
- Perform 8-12 reps.
Reverse Bench Lunge
TARGETS: Quads, Hamstrings, Glutes
- Place a sturdy chair or bench behind you.
- Bend right leg and position on chair.
- Keep torso straight and shoulders back.
- Bend your left knee to a 90-degree angle (knee should not go past toe).
- Push up on left leg, straighten left knee and return to starting position.
- Perform 8-12 reps; switch legs and repeat.
Seated Shoulder Press
TARGETS: Deltoids, Upper Chest
- Sit on a sturdy chair or bench with back straight.
- Lift dumbbells so that elbows are parallel to the floor.
- Dumbbells should be positioned somewhere around ear-height.
- Lift dumbbells up over your head, straighten your elbows and hold for two seconds.
- Slowly lower to starting position keeping a controlled movement.
- Perform 8-12 reps.
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