The fitness fever has come to stay! Being healthy and feeling good about ourselves are the pillars for facing life with more optimism and joy. Right? That's why today, we bring you a super easy strength training at home and fun. That way there will be no excuses not to be in shape!
This home workout without equipment is designed so you can do it comfortably without leaving home and without having to use anything. You will only work with your body weight! Also, you can complement it with these exercises to improve flexibility and do some cardio (running, brisk walking, cycling…). You will see how the transformation of your body is even faster.
Why you should dare to train strength
Many people do not dare to do strength training because of fear of getting muscles too defined and ending up looking like a bodybuilder, but they are very mistaken.
Training strength is useful for much more than toning and firming muscle mass, since helps improve physical quality. If we have strong muscles, they will be faster and more resistant when doing other types of training, thus obtaining better results.
Also, the stronger our muscles are, less chances we will have of suffering injuries and will help us maintain a good posture.
Now yes, let's go with the workout!
Full body workout at home
If you want to do a very complete workout in which you work all the muscles of your body, this full body workout at home without equipment is ideal for you.
Do these exercises about three times a week and say hello to the dream body you've always wanted (and if you combine them with these slimming creams, better!). The full body workout is divided into these three blocks.
Train arms and back at home
Although you associate upper body exercises with gym machines and weights, you can perfectly do them at home. How? Through this series of exercises:
Biceps curl
For train biceps at home the best exercise you can do is to grab some jugs water or bricks milk and use them as dumbbells. Do the typical curl movement, extending your arms downwards (never fully to avoid elbow injury) and bend them upwards until the jug or bottle is at face level. Repeat as many times as you want (but at least 10) and do 4 sets.
Triceps dips
Another exercise to work your arms at home is triceps dips. And also, for this one you don’t need any equipment. You just have to position yourself with your back to a chair and bend your legs until you can rest your hands on it. Lower your torso until your arms form a 90º angle. No more, no less. Do 4 sets of 15 repetitions.
The more bent your legs are, the less effort your arms will have to make, so stretch them well, without fear!
Push-ups
For train your back at home, do push-ups! You surely know what they are (unless you are an alien) but we give you a series of guidelines to do them correctly.
- Align your body from heels to head with your toes and hands on the ground.
- Separate your hands so that they are at shoulder height and close to your torso.
- Supported on your hands and toes, go up and down bringing your chest close to the floor but without touching it.
- Repeat this movement 10 times and do four sets.
At the beginning it's normal not to be able to lift yourself, so support your knees on the floor until your muscles start gaining strength.
Train legs at home
If what you want is to get legs and glutes amazing, choose to do more lower body exercises. These are the best you can do to train legs at home.
Squats
The squats are the king exercise of the lower body. Simple and super effective, they tone the muscles of these limbs like no other exercise does.
To do them you simply have to open your legs at hip width and lower the torso with the straight back, letting the legs form a 90º angle (as if you were sitting on an imaginary chair). That said, be careful and do not allow your knees to go beyond the tips of your toes, because if that happens, you will be doing the exercise incorrectly and could injure yourself.
There are many other types of squats, such as sumo squats, where the stance is much wider; or the fully closed squats, where you have to lower with your feet together. Whatever you do, do 4 sets of 15 repetitions at least so you start to see results as soon as possible.
Lunges
Lunges (also known as lunge) is one of the more complete leg and glute exercises.
Stand with your back straight and take a stride forward while you lower the other leg, letting the knee almost touching the ground. The one that takes the stride must be in a 90º angle. Do 4 sets of 15 repetitions with each one.
Leg raise in quadruped
Get into a quadruped and raise one leg maintaining its position of 90º until the back and that leg are at the same height. Also do 4 sets of 15 repetitions with each leg.
Train abs at home
The abdominal exercises cannot be missing in a full body training at home that is worth it. Besides the crunch abs (the typical classic abdominal exercise where, lying down with knees bent and feet on the floor, you lift your torso); we suggest a couple more super effective ones.
Do them and you'll see how your abs reach the next level and the coveted 6 pack (or six-pack in common slang) is starting to become a reality.
Plank
If squats are the queens of leg exercises, the plank is the queen when it comes to abdominal exercises. To do it, lie face down, support yourself on your forearms and on the toes and lift the torso until you leave it in a aligned position. Stay in static position for 30 seconds at least and repeat four times.
Important! Keep your glutes parallel to your torso to perform the exercise correctly, as they tend to lift to make the effort easier, but that's not what we want.
It stings, right? But it will be worth it to be able to show off a flat belly.
Legs raised
This abdominal exercise at home is another of the best you can do. It's super simple: just lie on your back and raise your legs without bending until forming an angle of 45º between the legs and the floor. Now comes the effort: lower them slowly until stay a few centimeters from the floor (don't let it touch) and raise them again. Repeat this 15 times and do four sets.
And c’est fini! You have finished your strength training at home. Be consistent and you'll achieve incredible results!
Don't forget that to get in shape, it's not enough to push yourself with exercise, you have to complement it with a healthy diet (rich in real food like fruits with proteins, meats, fish…) and drink lots and lots of water (if you're not a big fan of water, check these out 8 benefits of drinking water daily and you'll see how you change your mind).
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