Workouts

Home Workouts Are the Best Workouts

I totally get it; we don’t always want to make the trip to the gym, especially not when you have two babies, exams, work, and other responsibilities. What other choice do you have? Surely all those motivational pictures you saw this morning on Instagram should be more than enough to either inspire or convict you to get your toosh to the gym?

Again, I get it…

So, what’s your alternative? One; you could give up on working out altogether. Or, two; you find a way to get things done. And if that means squeezing a workout in at home, then so be it. Besides, home is where it’s at. There’s no judgement, no sweaty people, and there sure as heck aren’t any horndog-men trying to creep on you.

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Often times, home workouts can be some of the best workouts you’ll ever have. Sure, you may not have all the equipment that a gym offers. But who needs gym equipment to have a healthy heart and joints anyway?

Put on your tights, grab a pair of dumbbells, and let’s get to it!

Here are a few at-home workouts that you can do when going to the gym isn’t an option, or at very best, not appealing. Some of these exercises don’t require a set of dumbbells or any equipment at all.

The Best Home Workout Exercises

1. Step up followed by a reverse lunge

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This is a great exercise to perform using only your bodyweight. It works almost the entire thigh, allowing for overall leg development. As an added bonus, performing this combo also activates the abdominal muscles to act as stabilisers.

How to perform this exercise:

  • Stand in front of a box, step, or elevated platform — no more than one-foot away.
  • Step up with your right foot, and then drive your left knee upwards, forming a 90-degree angle between your raised leg and your torso.
  • Set your left foot back down to the starting position and step your right leg backwards into the lunging position, lowering your right knee down to just above the floor. Be sure to check that your left knee does not lean over your toes of your left foot.
  • Step your right foot back onto the box, step, or elevated platform and repeat the movement.
  • Remember to do the same for the opposite leg.

2. Dumbbell Stiff-Leg Deadlifts

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A personal favourite of mine; deadlifts. This exercise is essential for building a strong butt, beautiful back, and curvy legs.

How to perform this exercise:

  • Stand with your feet hip-width apart (or slightly further out for more hamstring involvement).
  • Hold a dumbbell in each hand with your palms facing your thighs.
  • Keep your knees in a slightly bent position, pushing your hips backwards as you lower the weights. Maintain a straight back throughout the entire movement. Try to keep the weights as close to your shins as possible when lowering down.
  • Return to the starting position by reversing your movement.

3. Glute Bridge with Chest Presses

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This movement is great for developing the abdominals, glute and hamstring muscles all while working the muscles of the chest area.

How to perform this exercise:

  • Lay on your back with your knees slightly bent and feet about hip-width apart with your heels a couple inches away from your butt. All while holding a pair of dumbbells in your hands.
  • Raise your hips, contracting your bum and forming a diagonal line from your knees to your shoulders.
  • Maintain this raised position, and proceed to push the dumbbells from your sides (elbows flared outward) into the air. Don’t let the dumbbells touch when pressed up, and lower the weight slowly (2-3 seconds).

4. Dumbbell Thrusters

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This exercise combines the shoulder press with a squat, making it a compound exercise. Meaning that you burn more calories doing this kind of exercise than you would by doing squats or shoulder presses alone.

How to perform this exercise:

  • Begin by setting your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Turn your palms so that they face each other.
  • Go down into a squatting position, and then reverse the movement.
  • As you come up, press the dumbbells upward over your head.
  • Repeat the entire movement.

5. Overhead Dumbbell Extension

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A great exercise for developing the triceps muscles. This exercise can also be performed in a seated position.

How to perform this exercise:

  • Standing with your feet shoulder-width apart, hold a single dumbbell with both hands behind your neck. Your elbows should be bent and facing upwards, with your upper arms beside your head.
  • Extend the dumbbell overhead without moving your upper arms.
  • Lower the dumbbell to the starting position and repeat the movement.

6. The Renegade Row

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If your core is weak, then the renegade row can be a daunting exercise to perform. Working mainly your abdominals, incorporating the dumbbell row also brings your back into effect.

How to perform this exercise:

  • Start in a raised planking position while holding the dumbbells in each hand.
  • Bring either one of the dumbbells up to the side of your chest, keeping it close to your body.
  • Lower your arm down into the starting position and repeat the process with the opposite arm.

7. Plank Jacks

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You’ll be sure to feel the heat in your shoulders and abs with this exercise.

How to perform this exercise:

  • Begin by setting into the raised planking position.
  • While maintaining this position, jump your legs out and then back in like a jumping jack. Alternatively, you could walk your legs out to the side and then back in.

8. The Boat Pose

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If you’re looking to develop a strong and sculpted core, then the boat pose is what you should be doing.

How to perform this exercise:

  • First, begin in the seated position with your knees bent and feet flat on the floor.
  • Grab your legs just behind your knees and lean slightly back. Slowly raise your shins until they are parallel with the floor and bring your hands out beside your knees.
  • Extend your legs even further until your body form a V shape. If you are unable to bring your legs up that high, then keep your shins parallel to the floor until your core becomes stronger.

9. Jump Squats

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Squats are great for building the booty. But jump squats are even better — especially when you don’t have a barbell. Bodyweight jump squats beat bodyweight squats any day of the week.

How to perform this exercise:

  • Begin by standing with your feet shoulder-width apart.
  • Lower yourself down into the squatting position. Drive your body upward with enough force to be able to complete a jump.
  • Land with your feet in the starting position and repeat the movement.

10. Side Lunge

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A great exercise for developing the inner thigh, butt, and hamstring muscles. This movement can be performed with dumbbells or just plain bodyweight.

How to perform this exercise:

  • Begin by standing with your feet farther than shoulder-width.
  • Lower your body while shifting your weight to the side of the leg which you are placing your weight onto.
  • Push yourself back into the starting position and then follow the same movement for the opposite leg.

There you have it, ladies. A few exercises that you could incorporate into your home workouts. These are just a few of the many exercises that can be performed during one of your home workouts — there are many more exercises that can be performed for a total body workout, working nearly every muscle group.

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