Feeling a bit stuck on what to do in your home workouts?
We’ve got 9 exercise tutorials for you, which you can combine into a full body session. And no, you don’t need ANY equipment!
1. Glute activations
This tutorial gives you 4 for the price of 1. Mark shows you how to get the glutes firing with clams, glute bridges, donkey kicks and banded sidewalks. If you’ve got a band handy, even better. Wrap the band just above or below the knees for extra tension.
2. Lunges
This is a great unilateral leg exercise to incorporate in your workout. Whether static or walking, why not add in an extra ¼ rep to make it extra tough?
3. Body weight squats – glutes focused
Here’s a squat variation which really emphasises the glutes! Get the peach burning with these bad boys; why not add a band for extra resistance?
4. Step ups
Get yourself a box, bench or chair and start stepping! Just make sure to follow our instructions to make the most out of the exercise.
5. Slant board squat
Even the majority of gyms don’t have slant boards, so we’ve got to think outside the box for this one. The principle of this exercise is to raise your heels, so grab yourself a VERY thick book or a couple of chopping boards, and place them against the wall. And there you have it, your very own DIY slant board!
6. Pushups
You can still hit your chest without a bench! Make these small tweaks to bring a new level of pain to your pushups at home.
7. T-raises
Although they might seem a mere warmup exercise, they’re still important to do. Neglecting the accessories in your training could cause havoc when you do get back in the gym lifting heavy weights. Surprisingly, you don’t need a lot of weight to really feel these. If you can get two 1 litre water bottles, they should be enough weight for most people.
8. Plank
If you’re performing the plank the right way, this will be a tough one to do even for a mere 10 seconds! Make sure to check out our tips to really make the most of this exercise.
9. Abs
Now here’s a video and a half for you! We’ve got SEVEN core exercises,
- Ab rollouts
- Jack knives
- Stir the pot
- Garhammers
- V-ups
- Leg raises
- Situps
You can incorporate all of these in an epic ab workout, and why not whip out the planks as a final burner too?
There you have it, 9 exercises you can put together into a full body session at home, with the absolute bare minimum. If you want to up the resistance on any of these, grab a bag of rice, pet food, or even a pumpkin to make it a little more difficult.
Enjoyed these tutorials?
Check out our YouTube channel for more training and nutrition information to keep you entertained throughout lockdown.
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