Sometimes starting to exercise at home is not easy, nor is it for those who stop going to the gym and look for alternatives to do sports at home. One of the problems that people find is to develop a routine that allows them to train the whole body, in turn, that has varied exercises so that they can be changed according to their needs or the material they have. For this reason, today we have prepared a template so that you can start training at home by choosing the exercises you want to do yourself.
The operation is very simple, we have chosen several exercises: lower body (legs and buttocks), upper body (push), upper body (pull) and core, we explain how to do them and what you have to do is to choose 4 of these exercises to do the days that you have to train, easy, right?
It is a simple way to vary the exercises, to train the muscles in different ways to achieve better results and not to fall into a routine and end up getting bored with the exercises you do.
Exercises for the lower body, buttocks and legs:
Squats: Squats are almost everyone’s favorite exercise for strengthening the legs and glutes. There are many variants, but the classic ones are ideal for those who are just starting out and want to learn the technique. We start standing, with our legs hip-width apart and we lower our trunk, as if we wanted to sit on a chair. When our legs form a 90º angle, we hold the position for a couple of seconds and go up.
Sumo squats: One of the variants that we recommend doing to make our glutes work harder and that provides better results for this area, are the sumo squats. To do them we have to separate our legs a lot and go down more than with the classic ones. They can be done holding a barbell or dumbbell in your hands.
Bulgarian squats: Another variant, this one is usually harder than the previous ones, in order to do it we must put one foot back and on top of a chair or sofa, for example. It is important to maintain balance while doing the movement, which consists of lowering, until the knee of the leg that is behind almost touches the ground. We can grab a couple of bottles with our hands or put them inside a backpack and put it on.
Lunges: This exercise is also very good for the lower body, it is a bit like the Bulgarian squat. We start standing, with our legs slightly apart and we take a step forward with one leg, then we lower the trunk by bending the knees until almost touching the ground, then we do the same with the other leg.
Pushing exercises for the upper body:
Push-ups: This is one of the exercises that people who want to tone their upper body do the most, especially men. To do them, we lie on the floor, supporting the palms of the hands and the tips of the feet. The hands have to be at the ultra of the shoulders or a little more separated and the elbows flexed. Now we have to make force and push with the arms to lift the body, it is important that the trunk is straight. We don’t have to arch our backs or bend our knees.
Push-ups with support: at first it can be hard to do normal push-ups, a variant that helps us learn the technique and get used to the movement is to support the knees on the ground. Another way to make them easier is to do them standing up, leaning on the wall or leaning on the table.
A more complicated variant is putting the legs on a chair or sofa or doing them with one hand.
Pine push-up: this movement is perfect for working your shoulders more intensely. We will stand near a wall, with our backs to it, we will rest our hands on the ground and our feet on the wall. Little by little we have to go up the legs until stretching them completely upwards, doing a handstand. If we cannot fully stretch our legs, nothing happens, we will stay as far as we can and hold the position for a few seconds.
Pull-ups: this is the perfect shooting exercise, to be able to do them we will need a bar, they are not very expensive and do not take up space. We have to place it on a door. To do them we have to hang from the bar, the hands can be in several different positions when doing the pull-ups, so it is interesting to keep trying until you find the one that allows us to be comfortable. If we have never done pull-ups, we may not be able to lift our body until we pass the bar with our chin, nothing happens, with time and practice we will achieve it.
Another way to do pull-ups without a bar is to do them with a table. We have to get under it and grab the edge of the table, if it moves we recommend that you put some weight on the opposite side.
Triceps extension: to be able to do this exercise we need some TRX ropes. We will tie them to a door and we will stand with our backs to them, holding each one with one hand and placing our arms bent above our heads. The movement consists of stretching the arms in front of the head.
Core exercises:
Iron: this exercise will make us work the entire central part of the body, but also the legs and arms. We have to lie down and support the forearms and the tips of the feet to the ground. We can start by holding the position for 15 seconds and little by little increase the time. It is important to keep the body straight.
Rotating plank: This one is a bit harder than the previous exercise. We have to get into a plank position and turn the body to the right side, slowly, in such a way that only the right arm and the right foot are resting on the ground. To maintain balance we can stretch the arm up. Then we will do the same to the left side.
Abdominals: with this movement we get a direct impact on the core area. We lie on a mat, bend our knees and put our hands behind our heads. We have to lift the trunk until almost touching the knees with the elbows.
You will find more exercises with which you can complete your routine in our online gym. You can also make one of our training plans, these include the repetitions you have to do, the series, the weeks you have to follow it… All this will make it even easier for you and help you achieve better results!
