10 exercises to do at home without any gym equipment
No gym? No problem. Here we leave you a routine made up of the best exercises to do at home.
We know that you are normally very obedient and do not skip a single day of gym (right?). That's why we bring you an exercise routine at home, so you don't get that guilty conscience that we know doesn't let you sleep at night. There are no excuses.
Many of us love the atmosphere of the gym. The camaraderie that you breathe, the amount of material that is available to you, the inspiration of the guys around you, the motivation you feel when you see that you can gain more and more weight.
The bad news is that the option to go is not always available to us. And for all those situations in which we necessarily have to do the exercises at home, we leave you our selection.
Our colleagues from GQ India have created a routine of 10 exercises to do at home that exercise the whole body and for which you do not need to have any equipment (not even dumbbells). Well, actually, there is one thing you do need: a chair. Do you have any at home? Well, you're ready to start.
Exercise 1: Jumping jacks
The best way to start your new daily workout is with a cardio workout. Jumping jacks are perfect for warming up and putting your body to work.
Start standing with your feet shoulder-width apart, straight, and your arms relaxed. Jump up and land with your feet apart in an A-shape and your hands raised toward the sky. Take another jump and return to the starting position. Do 3 sets of 15 repetitions, doing vigorous but controlled movements.
Exercise 2: Steps
Okay, at home you don't have the step machine or the escalator, but you don't need them either. Place a chair in front of you and climb on it (carefully, please, we don't want to be the cause of a domestic accident). After standing on it, go back down.
If you don't want to die prematurely in your living room, you can also use the typical IKEA step that you use to reach the highest shelves in the kitchen, if you have one. Do 15 repetitions in 3 sets to get stronger glutes and legs.
Exercise 3: The climber
Start by getting into the high push-up position, with your arms outstretched and your palms flat on the floor, your body straight, and your toes supporting. Next, bend your right knee and bring it up to chest height while keeping the other leg straight and your stomach hard. Return it to the starting position and switch legs. Do 15 repetitions in 3 sets.
Exercise 4: Side lunge
Start standing with your back straight and your feet together. Now lift your right knee and bring it to the side as you lower your body in the same direction. Keep your left leg firm and straight. Return to the starting position and switch sides. Repeat 15 times with each leg, and complete 3 sets.
Exercise 5: Crunches
A flat tummy's best friend and an untrained user's worst friend: abs.
Start by lying on your back, with your legs bent and your feet flat on the ground. Stretching his arms or folding them in an X over his chest, he slowly raises his upper body until you reach knee height. Hold there for a few seconds and go back down. Do 15 repetitions in each of the 3 sets.
Exercise 6: Squats
They could not miss the squats, the key exercise for a toned butt and legs. Start with your feet shoulder-width apart, making sure your toes point forward.
Making your stomach and legs stiff, lower your body without bending your back as if you were going to sit on a chair until your thighs are parallel to the ground. The knees can never go past the tips of the toes. Now go back up, and repeat 15 times in 3 sets.
Exercise 7: push-ups
\Begin by lying on your stomach, palms slightly wider than shoulder-width apart, arms outstretched. The body should be straight and hard, and the feet supported on the tips of the fingers.
Now go down until almost touching the ground and go back up straightening your arms. Repeat between 10 and 30 times, depending on your ability. If at first you are unable to make one, you can start by supporting your knees.
Exercise 8: Tricep Dips
Retrieve that chair and stand with your back to it, leaning back and grabbing your hands on the edge of the seat for balance, as if you've just slid out of it. You can have your legs slightly bent. Now force your arms up to lift your weight, and return to the starting position. Do 3 sets of 15 repetitions.
Exercise 9: Isometric Squat
Stand with your back to the wall and slide down until your legs form a 90-degree angle. Imagine that you are sitting on an invisible chair. Force your muscles to stay there for between 25 seconds and 2 minutes, depending on your resistance.
Exercise 10: Plank
To finish, engage your core, arms, and legs with a plank. It's about supporting yourself on your forearms and toes, while the rest of your body forms a hard, straight board. Hold for 25 seconds to 1 minute and repeat.