Home Workout
The best way to stay in shape is through an easy to do home workout using either dumbbells or resistance bands; both of these options will allow you to work on all of the major muscle groups, gain strength and build endurance. You can easily modify your workout routine to suit your personal level of fitness because these tools are so flexible and give you a variety of different options in terms of how many weights to use or how much resistance you will use when exercising with bands.
Lower Body (Legs & Glutes)
Goblet Squats (DB/RB) — Hold the weight at chest level while squatting so that you’re emphasizing your quads and core.
Bulgarian Split Squats — Put your back foot on a chair/bench while squatting on the opposite leg. You can use weights to increase the difficulty.
Stiff Leg Deadlifts (DB/RB) — Hinge at your hips while lowering the dumbbell/resistance band toward the floor. This exercise targets your hamstrings and lower back.
Glute Bridges (RB) — To do this exercise, place a resistance band above your knees while doing the glute bridge to activate your glutes.
Upper Body (Push & Pull)
Bent Over Row (DB/RB) — This is the best “pull” exercise when looking to improve back strength and posture.
Floor Press (DB) — The floor press is a modified version of the chest press and is safer on the shoulders since there’s no need for a bench.
Overhead Press (DB/RB) — Works on shoulder strength. You can complete this exercise either seated or standing.
Bicep Curls & Triceps Kickbacks (DB/RB) — These two exercises isolate and define the arms using weights.
Goblet Squat
Stiff leg deadlift
Glute bridge
Bent over row
Floor Press
Over head press
Bicep Curl
Tricep Kickback
Beginner Friendly Workout
Try this beginner-friendly workout that is safe, easy to do and does not require equipment. This workout is ideal if you are just beginning and want to ease into a New Exercise Lifestyle.
Jumping Jack (1 minute)
High Knees (1 minute)
Squats (10-15 reps)
Lunges (10-15 reps)
Glute Bridge (10-15 reps)
Arm circle (1 minute)
Push Ups (8-10 reps)
Crunches (10-15 reps)
Toe Touches (10-15 reps)
Best Ab Workout For Core Strength
Building strong abs is a matter of combining the best ab workout into your overall routine in order to give yourself the best chance of producing a defined midsection (abs etc.). An ab workout can only target the upper and lower sections of our stomach as opposed to having the entire stomach muscle group’s movement/role covered (upper abs, lower abs, obliques), hence using a wide variety of movements such as plank variations, Russian twists and then rock climbers will provide both strength gain and fat burn around the mid-section through the best ab workout.
For best results, use this type of full-body workout with a balanced diet and regular cardio to achieve the most visible defined abs possible by working hard at the gym with the best ab workout.
Sit ups (10-15 reps)
Leg raises (10-15 reps)
Dead bug (10-15 reps)
Flutter kick (10-15 reps)
Reverse knee tuck (10-15 reps)
Russian twist (10-15 reps)
Shoulder tap (10-15 reps)
Side plank (30 sec)
Plank (30 sec)
Body Weight Workout
You can complete this bodyweight workout at home with little to no equipment, making it great for beginners. Since it is safe, simple, and effective for developing strength, you can take advantage of doing 2 to 3 rounds of this body weight workout, resting 30 to 60 seconds between each exercise.
Body weight squat (10-15 reps)
Lunges (10-15 reps)
Calf raises (10-15 reps)
Burpees (8-10 reps)
Donkey kick (10-15 reps)
Push ups (8-10 reps)
Tricep dips (10-15 reps)
Bicycle crunch (10-15 reps)
Mountain climbers (10-15 reps)
Cardio
Here is a List of Cardio Exercises that can be performed at Home (Most with No or Minimal Equipment). They Are Safe, and Effective.
Jumping Rope (1 minute)
Elbow to knee touch (1 minute)
High knees (1 minute)
Side squat (10-15 reps)
Shadow boxing (1 minute)
Squat jump (10-15 reps)
Stair climbing (1 minute)
Mountain climber (10-15 reps)