Beginner Level Home Workout

Exercising at home is, hopefully, something you've been thinking about during this Quarantine situation. 

As more and more of the population opt to 'self-isolate' and 'practice 'social distancing' from friends, family and the gym, home workouts are becoming an increasingly common option for those looking to stay fit (and sane).

With our help, taking your first steps towards fitness needn't be daunting.

Below is our collection of the best beginner's exercise at home, coupled with an explanation of what makes that move useful.

Have a read and use the exercises that fits your nascent training goals without leaving the house.

Enjoy! 👍

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1. Body-weight Squats 

👉 The Squat is a Lower Body Exercise which mainly target the Thighs (Quadriceps & Hamstrings) and the Glutes. However, Core Strength & Stability, Ankle Mobility, Back Muscles, Calves, and other factors play an important role when you are doing this exercise.

👉 Check your form:

• “Sit back” – make sure to move your butt backward, don’t just bend your knees.
• Be careful to keep your knees in line with your toes, don’t let them cave in.
• Don’t forget about your upper body – look straight ahead and don’t round your back.

"Start it with 10 Reps and increase the reps as per your strength and dedication level."

2. Push-Ups 

👆 Flat Push-Ups

👆 Inclined Push-Ups

👆 Declined Push-Ups

👉 Push-Ups are beneficial for building Upper Body Strength. They work the Triceps, Pectoral Muscles, and Shoulders.

When done with proper form, they can also strengthen the Lower Back and Core by engaging (pulling in) the Abdominal Muscles.

👉 Check your form:

• Keep your back straight and your core engaged.
• Your butt should be down, not lifted.
• Your body should form a straight line. Don’t arch your back or let your body sag down.

"Start it with your basic initial Reps(10 isn't bad either) and increase the reps as per your strength and dedication level."

3. Walking Lunges 

👉 The Lunge is a Resistance Exercise that can be used to help strengthen your lower body, including your Quadriceps, Hamstrings, Glutes and Calves.

When practiced from different angles, lunges are also a Functional Movement.

Functional movements can help you work muscles in ways that benefit everyday movements you do outside of exercising.

👉 Check your form:

• Start by performing a basic lunge with your right leg lunging forward.
• Start to lunge forward with your left leg so it’s now in a lunge position.
• Continue this “walking” motion as you continue to lunge forward.

"Start it with 10-12 Reps on each leg and increase the reps as per your strength and dedication level."

4. Plank 

👆 Normal Plank

👆 Side Plank

👉 A great alternative to Crunches, Planks can help improve Core Strength and Stability. Planks require your Arms, your Legs, and all of your Abs, making them an all-encompassing workout and a more efficient way to exercise.

Planks can help improve your posture!

By strengthening your Back, Chest, Shoulders, Neck, and Abs, this exercise makes it easier to keep your Shoulders Back and your Lower Back in a Neutral Position while sitting or standing — two vital components of Good Posture.

👉 Check your form:

• Get in a press-up position, but rest on your forearms rather than your hands.
• (Side Plank) Lie on your left side with your legs straight and prop yourself onto your elbow.
• Make sure your Back is straight and tense your Abs and Glutes.
• Hold without allowing your Hips to sag.

"Start it with 30 sec or 45 sec time and increase the time as per your strength and dedication level." 

5. Jumping Lunges

👉 These are perfect for building up your Cardiovascular System, but will also help you build Faster, more Powerful Quadriceps. Ideal if your Leg Day has taken a Hit.

👉 Check your form:

• Lunge forward until your rear knee is almost touching the ground.
• Jump into the air, bringing your rear foot forward and the front foot back.
• Land in a lunge and repeat.
• Land on both feet simultaneously to cushion the impact on your joints.

"Start it with 10-12 Reps on each leg and increase the reps as per your strength and dedication level."

6. Burpees

👉 When it comes to burning Fat at home, few moves can do better then the Burpee. Perfect for frying Fat with Zero Equipment, work these into your home workout routine to ramp up your Heart Rate or set yourself daily challenges.

👉 Check your form:

• From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor.
• From there kick your feet back as far as you can while keeping your arms extended.
• As soon as your feet land jump them back in towards your hands, then jump up into the air. 
• Land and immediately squat down to go into the next rep.

"Start it with 20 reps in 1 minutes and go for 100 Burpees in total (increase the reps as per your strength and dedication level."

7. Dumbbell Standing Shoulder Press

👉 This is a safer shoulder-sculptor than lifting from behind your neck.

As a beginner the aim should be to keep strain off your Joints and protect against an injury called Shoulder Impingement Syndrome. It helps to build Delts, wider Shoulders and achieve Symmetry.

👉 Check your form:

• Stand holding two dumbbell at shoulder height with an overhand grip – palms facing forwards.
• Ensure your elbows are in front of the bar and don't flare out to the sides.
• Press the weights up above your head until your arms are fully extended.
• Return slowly to the start position.

"Start it with 10-12 Reps and increase the reps as per your strength and dedication level."

8. Dumbbell Floor Press 

👉 By restricting your range of movement, this moves helps you build a Bigger Chest, minus the risk of Shoulder Injury from Over Extension. Consider this your stepping stone to being a bench bro in the gym.

👉 Check your form:

• Lie down on the floor with a dumbbell in each hand.
• Bend at the elbows and hold the weights above you.
• Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position.

"Start it with 10-12 Reps and increase the reps as per your strength and dedication level."

9. Bench Dips 

👉 This is easy to do on a chair, stair or coffee table. It works the Arms, Chest and Shoulders and is great if you want people to notice that you've started working out as it build Triceps effectively.

👉 Check your form:

• Stand facing away from a bench, grab it with both hands at shoulder-width.
• Extend your legs out in front of you.
• Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.
• Using your triceps lift yourself back to the starting position.

"Start it with 10-15 Reps and increase the reps as per your strength and dedication level."

10. Crunch 

👉 The first port of call for any Abs Workout this is a must-do. By lifting your Legs you place extra weight on the Stomach Muscles and reduce the momentum that could make this easier.

👉 Check your form:

• Lie flat on your back with your knees bent at a 90-degree angle.
• Place your hands on either side of your head.
• Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times.
• Tense your abs hard at the top point of the movement, then return under control to the start position.

"Start it with 10-15 Reps and increase the reps as per your strength and dedication level."

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These fundamental exercises will do your body good, but there’s always room to keep pushing it.

If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:

• Adding 5 more reps
• Adding more weight
• Tacking on a jump to moves like squats and lunges

Another way to switch it up?

Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps. 

Stay Safe, Stay Healthy.

Categories: Beginner, Home Workout, Workout