Can’t make it to the gym? Don’t sweat it. You can get a full-body workout from home, without investing in an expensive gym membership or fancy equipment.
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For those days when you just can’t make it to the gym, try this at-home, muscle-building workout you can do just about anywhere.
1. Push Ups
Nothing beats a good push-up, the ultimate exercise you can do anywhere. Push-ups help strengthen your core, shoulders, arms and activate all your major muscle groups. They can also reduce your risk for osteoporosis and increase your metabolic rate. Make sure to keep your back straight while doing push-ups, and lower your chest to about a fist’s height above the floor before returning to the starting position. Perform as many push-ups as you can for one minute before moving on to the next exercise.
Lunges are good for your glutes, quadriceps, and hamstrings. Start with one foot 12 to 18 inches in front of the other, and lower yourself down until your front quadricep is parallel with the floor and your back knee is almost touching the ground. Return to the starting position and alternate to the other side. Make sure to keep your hips and shoulders straight. You can increase the difficulty of your lunges by holding dumbbells in each hand for more resistance. Do this exercise for one full minute before moving on to the next one.
3. Bicycle Crunches
To perform this exercise, lie on your back with your hands behind your head. Lift your legs so your shins are perpendicular to the floor, then kick your left leg out and bring your right knee and left elbow together, focusing on your abdominal muscles. Return to the starting position and repeat on the opposite side. Continue this move for a full minute before moving on to squats.
4. Squats (Dumbbell Optional)
Squats are one of the best full body exercises for men. To perform a squat, stand with your feet slightly wider than your hips, put your arms straight out in front of you, and squat into a sitting position where your hips are lower than your knees, then return to the starting position. Keep your weight on the balls of your feet and your heels, and keep your back and neck straight. Do as many as you can for one minute while maintaining your form.
5. Reverse Crunches
Lie flat on your back and lift your legs so they’re perpendicular to your body. Lift your torso and try to touch your hands to your toes or ankles. Don’t let your chin touch your chest, and exhale as you contract your abdominals. Inhale and return to starting position. Do as many as you can for a minute.
6. High Knees
To do high knees, start with your feet shoulder width apart, then pull your right knee toward your chest and hold the position for a few seconds before returning to the original position and repeating with your left knee. Go as fast as you can for one minute.
7. Stability-Ball Rollout
This exercise requires a Swiss ball to perform. It is a great abdominal workout that you can do at home. To do it, kneel with your hands on the ball, and then roll the ball as far away from you as possible, keeping your knees on the floor and your back straight. Return to the starting position, and continue rolling for a full minute.
8. Jumping Jacks
Jumping jacks may seem like a kid’s game, but they are actually a great exercise that elevate your heart rate and work all your major muscle groups. Start with your feet together and your hands at your side. Jump into the air, landing with your feet apart, bringing your hands above your head in an arc. Return to the starting position, and repeat. Make sure to continue doing jumping jacks long enough to increase your heart rate for a full minute.
Planks increase core strength, and can be done in several different ways to give your workout variety. Start in a standard push-up position with your hands shoulder width apart. Hold the position for 20 seconds or as long as you can, while squeezing your glutes and sucking in your gut to stay balanced. Make sure not to lock out your knees. You can switch it up by doing forearm planks, side planks, or single-leg planks, but maintain your plank for a minute before moving on to the last exercise.
10. Pull Ups
Pull-ups are great because they can be done using nothing up a pull up bar. Even if you don’t have a pull-up bar, you can get creative and use any kind of beam or edge that is high enough to hang from. Grab the pull-up bar with a wide grip, and hang from the bar with your arms extended. Pull yourself up until your chin is above the bar, pause, and
then slowly lower yourself all the way back down. Do as many as you can for one minute while still maintaining good form.
Take a one-minute break, then repeat the circuit again for a full-body workout.