Achieve The Body Of Your Dreams In The Comfort of Your Home.
Last Updated: 12th January 2023 · Written by Donna Mastriani
Every journey has a first step, and the destination can seem like a distant dream. You may even see someone who has achieved exactly what it is you’re looking to do and wonder how they got it so easily. But, the truth is, they won’t have got it easily. They will, at some point, have found themselves in the exact same position that you are now; casting envious glances at someone else. The one thing you all have in common is where you are now. The beginning. The potential difference could be whether you choose to start that journey.
It can seem intimidating to walk into a gym as a beginner. Surrounded by people further along the journey than you, lifting weights or doing exercises that just seem totally beyond your capabilities. This is, likely, the reason that many newbies are turning to the home workout. Being able to work out in your own living room, without the pressure of watching eyes, is a great way to begin your fitness journey. You can build up base strength that will enable you to make the step up to the gym when you feel ready.
To help you take that first step forward, we’ve put together this full-body workout you can perform at home. All you’ll need is a relatively heavy object to help you complete a couple of the exercises. These five exercises are specially selected ensure each major muscle group is worked on.
Squats (Core, Legs, Lower Back)
Standing with legs slightly outside shoulder-width, slowly lower your bottom to the ground while keeping a straight back. Bring the movement down as far as you feel comfortable doing before slowly returning to a standing position. The slower you do this movement, the more muscle activation you will experience. Repeat this movement for three sets of 12 reps.
Start in a straight-armed plank position. Slowly lower your upper body to the ground until your upper arm becomes parallel with the ground. Once you reach this position, pause for two seconds before slowly pushing through the chest to bring yourself back to the starting position. Repeat this movement for three sets to failure (the point where you can no longer perform the exercise)
To exercise the other part of your upper arm, grab a can of food and hold it by your side with your palm facing forwards. Now, slowly bring the can up towards your shoulder in an arching motion until you reach the peak of your range. Here, squeeze the bicep muscle before slowly lowering the can back to the starting position. Repeat this motion for three sets of 12 reps.
Single-Arm Dumbbell Row (Upper Back)
From a standing position, take a long step forward with one foot and put one hand on the front knee. With the other hand, take the can and slowly pull it in towards your midriff using your back muscles. Then stretch the back muscles to force the can back downwards towards the ground. Repeat this exercise for three sets of 12 reps.
Starting in a standing position, feet planted firmly, shoulder width apart. Stretch your arms out straight in front of you and, maintaining a straight back lower your bum to the ground. Once you reach a point where you can no longer lower, hold the position for a second, then slowly return to the standing position. Keep tempo slow to ensure the muscles are being maximally activated.
Repetitions: Until you can no longer perform the movement with correct form
Starting in a plank position with arms straightened, slowly lower your body towards the ground, being sure to keep your back and legs straight. Stop when your upper arm becomes parallel with the ground. Hold this position for 1 second before pushing through your chest to return your body to the point where arms are only slightly bent.
For this one, grab your weighted object in one hand, hold it down by your side with your palm facing forwards. Now, using the bicep, draw the weight upwards in an arc towards your shoulder. Once you reach the peak of the movement (where you can bend your arm upwards no further), tense your bicep muscle. Then release the squeeze and follow the upwards arc back down towards your side.
Bent Over Row
Take the weighted item in both hands and bend over at the hip so that your back is at a 45 degree angle to the ground. Extend your arms down towards the ground with the weight in your hands, slowly bring the weight upwards towards your midriff taking your arms past parallel and squeeze your back as if you’re trying to pinch a pen between your back muscles. Hold for a second then slowly lower the weight back to the ground.
Importance of allergy testing
Before embarking on a new diet or exercise routine, you should consider allergy testing. Allergy testing will help you identify any substances which could cause symptoms which may make it incredibly challenging to perform the above exercises. Allergy symptoms include wheezing and shortness of breath which make exercise difficult. We offer allergy testing to suit all budgets.