Every day is another chance to get stronger, to eat better, to live healthier, and to be the best version of you.”
Think only those who have gym membership can exercise?
Trust me, you don't need fancy equipment to get a solid workout done. Whether you're traveling, can't make it to the gym, or simply prefer to exercise at home, try the following full body workouts that will make you break a sweat and get those endorphins going no matter where you are in under 30 minutes. Now you have no excuse for staying away from the goal body you want. Get up, wear your favorite pajamas or sweats, and try the following exercises in your bedroom or anywhere.
How it works aka the basic rules:
Option 1 - Complete the prescribed number of reps for each exercise before moving on to the next. Once you've completed all exercises, rest for 1-2 minutes and then repeat the entire circuit 2-3 more time.
Option 2 - Repeat each exercise for 3 sets and required number of reps. Take a rest of 1 minute between sets and 1-2 minutes before moving on to next exercise.
Level 1 (with bodyweight)
Even in absence of any equipment, you can still get a solid workout done to stay right on your fitness goals.
Squats -10 reps
Make sure to not drop your chest, neutral spine and push through the heels. This will work on your lower body muscles.
Push up -10 reps
If you are a beginner, you can rest your knees on the floor. To increase difficulty, you can do an incline pushup by using a chair or a bed.
Lunges -10 reps
Do 10 reps for right leg and then switch to left leg and complete 10 reps.
Tricep sofa/bed dips - 12 reps
Grab a chair or side of the bed for tricep dips. For beginners, you can keep your feet closer to your body.
Mountain climbers - 20 reps
To hit your core muscles, do 12 reps of mountain climbers and make sure to keep your core tight throughout the movement.
Level 2 (With a resistance band)
Buying a resistance will be one of the best investment in your fitness journey. They can be used in various ways and are easy to carry anywhere. If you have one, try the level 2 circuit.
Squat with band - 10 reps
Place the resistance band under your feet and lower yourself into a normal squat. Remember to push through the heels and keep your core tight.
Bent over row: 10 reps
This is a great variation to hit your back muscles with resistance bands. Bend over, keeping your spine neutral and elbows near to your body.
Glute bridge - 10 reps
To make your glutes stronger, lie down on the floor and place resistance band just above your knees. Contract your glutes to rise into a glute bridge position and slowly lower yourself to the ground.Repeat for 10 reps.
Standing chest press - 10 reps
The resistance bands chest press is a great variation to build chest muscles, attach your resistance band on a pole or ask a friend to hold. Hold the resistance band and push through your chest. Repeat for 10 reps.
Bicep curls - 12 reps
Place your resistance band under your feet, keeping your elbow near your body, pull the resistance band into a bicep curl. Contact your biceps at the top and slowly lower it down. Repeat the movement for 12 reps.
Lateral raise - 12 reps
Strong shoulders can be built by a simple movement of lateral raise with a resistance band. Place the resistance band below your feet and pull the band as shown. Repeat the movement for 12 reps.
Level 3 (With an adjustable bench and a set of dumbbells)
Keeping dumbbells at home is a great way to make sure that you don't miss a workout. With the level 3 circuit, you can build strength with just a pair of dumbbells and an adjustable bench.
Dumbbell Goblet Squat - 10 reps
Keep the dumbbell close to your chest with both hands and descend into a squat position.
The Dumbbell Romanian Deadlift - 8 reps
Lower the dumbbells by bending at the waist while keeping your back straight and raise them by extending your hips. Make sure to not round your back or lock the knees.
Flat Bench Dumbbell Press - 8 reps
Lie down on a flat surface such as a bench or ground, Slowly bend your elbows below the level of your chest placing the dumbbells in line with your chest and shoulder. Raise the dumbbells by pushing through the chest. To increase difficulty you can do it on an inclined surface.
Seated Dumbbell Shoulder Press - 10 reps
Sit on a bench/chair to provide support to your back. Now raise the dumbbells to shoulder height and lower them slowly until your elbows make 90 degrees. Do not go lower than this to avoid too much pressure on your joints.
Single Arm Dumbbell Row -10 reps
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. With your left hand, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Lower the dumbbell slowly.
Seated Dumbbell Curl - 12 reps
Sit on a bench or chair supporting your back, now pick up the dumbells and without moving elbow forward, raise it into a bicep curl.
Lying Triceps Dumbbell Extension - 12 reps
Lie down on a bench or edge of a bed and grasp a dumbbell with both hands and hold it overhead at arm's length. slowly lower the dumbbell behind your head by unlocking your elbows.Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
Plank - 1 minute
Keep your elbows under your shoulder, squeeze your glutes and your core tight. Make sure that your body is in a straight line. Now hold this position for 1 minute or more.
So, as the title says, 'No gym? No problem,' you can always find a solution if you are committed to becoming fit.
Picture source: Men's Health UK, BodyBuilding.com, Pinterest