Here are some great workouts which can be performed at home. If you don't have time to go to gym or you are reluctant to invest in costly home gym equipments but still you want to stay lean, muscular and fit then learn what exercises you can do at your home.
Equipments
Most of these workouts can be done using your body weight or with a pair of dumbbell(many of those I already discussed). So Even if you are not going to gym I strongly suggest you at least buy a pair of dumbbell ( It's better if you buy 2 sets of dumbbell one set of middle weight , another heavy weight e.g. one pair of 5 kg and one pair of 10 kg dumbbell ).
Motivation & time management
I can show you and tell you what workouts to do, but can't make you do this. This is where I can't help you. If you are very busy and tired after coming back home from you job, may be you can try going to bed earlier, so that in the morning you wake up early to do at least 45 minutes of workout. As I already discussed about workout routine you should not do these workouts daily; 3 to 4 days a week with gap day in between. So you need to put aside 3 to 4 hours a week for doing these exercise from you busy schedule. Not a big deal, right?
I already discussed about workout split up throughout the week. Try to arrange the workouts for different parts of your body such a way that you are giving enough time for your muscles to recover.
Warm-up
Before you start with the exercises warm up your body doing some cardiovascular exercises. If you don't have trade mill at home you can very well do some other cardio exercises. Below I put some great cardio exercises can be done at home.
- Skipping is a very good cardio exercise for doing at home. It also helps strengthening your legs.
- Stair-climbing grabbing a pair of dumbbell in both hands is another great cardio exercise. Quickly climb up to up-stair and then come down to down-stair holding a pair of dumbbells in both hands. This is one complete set. Do this in five sets.
- You can also try doing spot jump.
Chest workouts for home
At home you can do wide grip push up and dumbbell press for chest muscle. You can also do inclined wide grip push up keeping you feet on some object slightly above the floor level.
After wide grip push up perform flat bench press grabbing a pair of heavy dumbbell while lying on a bench.
Here is how to perform wide grip push up.
- Lie chest down with your palm on the floor supporting your upper body and your toes tucked under your feet supporting you lower body. Maintain a distance between your palms much wider than your shoulder.
- Your entire body should be in a straight line throughout the exercise all the time. Try not to bend your back.
- Now push your upper body up without moving your feet and pause for a moment.
- Bend your elbow to lower the body down close to the floor until the chest is just one inch above the floor.
- Exhale when you are pushing the body up.
- Repeat the workout in 3 sets with 10-12 repetitions.
Shoulder workouts for home
Use the heavier dumbbells for overhead press and light weight dumbbell for front and lateral raise.
Biceps workouts for home
Do dumbbell curl followed by hammer curl for biceps.
Triceps workouts for home
Do regular push up. Follow the same technique described for wide grip push up just keeping palms shoulder width apart.
Then perform triceps dips supporting you hands on a bench or a cot.
Forearm workouts for home
All the forearm workouts like hanging weight roll up, wrist curl, reverse wrist curl and hand gripper can be done at home.
I personally recommend hanging weight roll up.
Back workouts for home
For traps do shoulder shrug grabbing a pair of heavy dumbbell.
For your lat muscle perform one arm dumbbell row
Thinking about lower back? Well, for leg exercise if you do squat, that's enough for strengthening you lower back.
Ab workouts for home
At home you can easily do all the ab exercise which are done lying on the ground.I already discussed the ab workouts.
Perform these ab workouts for last 10 minutes of your workout session.