There are many reasons why women prefer to workout at home – the rising cost of gym memberships, fitting time for exercise into an already busy schedule, or maybe they don’t feel comfortable working out in public. Whatever the reason you can avoid the gym by transforming your home into your own personal gym!
There are so many benefits to working out at home. For one you don’t have the excuse of not wanting to leave the house to go workout, because you’re already there! Not only that, but all of your equipment is already there. You don’t have to worry about leaving something behind. Add to all this the fact that you’ll be able to workout in private and it’s a dream environment!
We’ve come up with a list of workout routines you can do at home so you can save money, time and feel comfortable!
Full-body workout at home
You’re probably too busy running the world to spend hours at the gym every day, so here’s a killer all-over at home workout for women you can complete in just under 15 minutes.
For this workout, you’ll be using an AMRAP formula – ‘as many reps as possible’. For each
exercise, perform as many reps as possible in 30 seconds, then rest for 15 seconds before
starting the next exercise. Repeat three times:
- Jumping jack burpees. Stand with your feet shoulder-width apart. Jump up into the air, and when you land bend your knees to bring your hands down to the ground. Jump your feet back to the plank position, then stretch them out wide. Bring them back again, then pounce them forward towards your hands and repeat.
- Bicycle sit-ups. In a sit up position, raise your legs about three inches off the floor. Touch your temples and sit up slightly. Lift one of your knees closer and straighten the other leg. Twist your upper body so your opposite elbow is touching your raised knee. Perform the same movement on the other side.
- Jumping lunges. Step out and drop to the bottom of a lunge. From this position, jump and switch your legs to start your next lunge.
- Press ups. Lie on your front. Place your hands just outside of your shoulders. Keep your body straight and push upwards with your hands. Perform the movement either on your toes or your knees, depending on your ability.
- Mountain climbers. On your front, rest on your forearms and toes. Keep your body tight and flat. Lift one foot and move your knee around the outside to touch your elbow, keeping your leg low. Move back to your original position and do the same with the other leg.
- Tricep dips. Grab a bench, step or side of a sofa and face away from it. Place your hands on the edge and stretch your legs out in front of you. Keep your body straight and bend your arms to dip your body downwards. Stop when your shoulders are aligned with your elbows and push up again. Make this exercise easier by moving your legs closer to your body.
Don’t forget to refuel. Taking Genone Elite Aminos after this workout will give you all the nutrients you need to keep your functioning at its optimal level and help your recover quicker!
Cardio workouts at home
Getting a proper cardio workout in is extremely important for your overall health. It gets your heart rate up and boosts your blood circulation – all essential to building a healthy body. Here are some exercises, that don’t require any running, you can do at home to boost your fitness and build up your stamina. Take note of the different reps required for each. To get in a
whole body workout, mix and match a few of these exercises and perform three to five sets.
Don’t forget to fuel up. Oxy Lean Complete Meal Pro is a great way to get all the nutrients and calories you need before a workout without having to eat something heavy.
- Reverse lunges. Begin your warm-up phase by taking a step back with your left foot. Bend your knees into a lunge and squat down until your right knee is above the ankle. Repeat the process with your right foot. Do 10 reps with each foot, keeping your chest up and back as straight as possible.
- Squats with arms overhead. Stand with your feet hip-width apart with your palms facing each other. Bend your knees and shift your hips back as if you’re sitting in a chair. Go as low as you can but stop when your hip crease is in line with the bend in your knee. Flex your shoulder blades, before returning to the original position. Do 10 reps.
- Bridges. Lie down on the floor, facing up. Keeping your hands by your sides, lift your hips off the ground and slowly back down. This will make good use of your glutes and hamstrings. Again, perform 10 reps.
- Plank with shoulder touches. Put your hands on the floor, making sure they’re directly underneath your shoulders. Without moving your hips, touch your left shoulder with your right hand, then bring it back. Do the same with your left hand on your right shoulder. Do 10 reps with each hand.
- Mountain climbers. Come into a straight-arm plank position with your hands below your shoulders and your ankles together. Lift your right foot and drive your right knee up into the center of your body. Return your leg back to the start position. Do the same with your left side. Do 10 reps with each leg.
- Burpees. Stand with your feet hip-width apart. Bend both knees, swing your arms back, and then forward – springing off the ground as you do. Bend your knees when you land and drop down into a plank position on the floor. Lower your chest and perform a push-up. Jump up onto your feet and repeat as many times as you can in one minute.
- Squat jumps. Stand with your feet hip-width apart. Lower your body into a squat – then jump as high as you can, landing softly before squatting down to jump again. Use your arms to help you jump higher. Do as many as you can in a minute.
- Ski jumps. Stand up straight with your feet, ankles and knees together. Jump from side to side as quickly as possible. Focus on doing as many as possible in a minute.
- Cat and cow. With your hands and knees on the floor below you, inhale to lengthen your spine. Roll your spine forward to arch your back, making sure you’re not bending your elbow or moving your hips. Lift your chin, chest and hips to the ceiling and let your stomach sink to the floor. Move in a fluid motion for five deep breaths.
- Warrior II. Stand with your feet slightly wider than hip-width apart. Turn your right toes out and left toes slightly inward. Bend your right knee, making sure it’s directly above your ankle, while lowering your hips.
Extend your arms straight out from your shoulders and press the outside of your left foot into the floor. Continue to sink lower into your hips, taking five deep breaths.
With these workouts you’ll cover all the basics to get fit and healthy without having to step foot in the gym!