7 Full Body Moves You Can Do at HomeArticle posted in: Fitness
With gyms closed across the country, you may be wondering how you’re going to stay fit and healthy during this time of social distancing. Not to worry! You don’t have to go to the gym to get a great full-body workout. No matter where you are, you can transform your body by doing a few basic home exercises.
You’ll need dumbbells for a few of these moves. If you’re not sure of the weight, choose two- or three-pound dumbbells until you establish your stability and baseline strength. As you grow more comfortable, increase your weight for your second and third sets. In order for your muscles and body to get stronger, you need to “feel the burn” during the reps, according to Ace Fitness. Adjust your weight and/or your movements if you’re not fatigued.
Ready to begin your full-body home workout? Be sure to read through the exercise instructions below and practice the movements before “starting” your workout. Go slowly with this workout until you’re comfortable with the full body movements and then pick up your pace. Proper form is more important—and effective—than speed.
Here are seven full body moves that you can do in your living room:
1. Jumping Jacks
Stand up straight with your feet together and abs engaged. Jump your feet out to the sides and bring your arms up over your head simultaneously. Jump again, lowering your hands and bringing your feet together. As you jump, distribute your weight throughout the foot (eventually landing on the heels) to reduce the impact on your ankles, hips and knees. Keep your knees relaxed, never locked. Repeat 12 times.
2. Squat to Press
Stand with your feet shoulder-width apart, abs engaged and weights in hand. Push your hips back (as though you were sitting on a chair) keeping your hands at your sides. Sit low then stand up (driving your weight through your heels) and press your arms overhead. Lower your arms, return to your “seat,” and repeat the exercise 10 times.
3. High Knees
Stand with your feet shoulder-width apart, abs engaged. Start marching, bringing your knees up high in the air. Pick up the pace so you’re hopping on each foot and continue “marching” for 45 seconds. Pumping the arms increases your heart rate and also helps you maintain your balance.
4. Front Lunge Twist
Plant your feet shoulder-width apart. Straighten your arms and clasp your hands in front of you. Step forward with your right leg and squat down until both legs are bent 90 degrees. (Your right knee should not extend out over your right toe and your left knee should not touch the floor.) Rotate your torso to the right and then back to center. Return to standing, keeping your weight in your heels as you push back. Step out with your left leg, squat, twist to the left, back to center, and return to standing. Repeat 10 times on each leg.
5. Side Dips
Stand with your legs shoulder-width apart, weights in hand. Engage your abs. Lean to the right (as though you were picking something up off the floor) allowing your right shoulder to drop and left arm to bend and pull up. Straighten yourself back up to standing (using your abs to pull you up) and lean to the left, lifting the right arm. Your knees should stay soft but never bend throughout the exercise. Keep your hips stationary. Only the upper body moves. Repeat 10 times on each side.
6. Chest Press
Lay on the floor with your knees bent, weights in hand and arms bent. (Your knuckles should be facing the ceiling.) Push your lower back flat onto the floor, removing the arch. Push your arms up and in so the weights almost touch. Return your elbows to the floor and repeat 10 times. Concentrate on using your chest muscles, not your arms, to lift the weight.
7. Bird Dogs
Get on your hands and knees. Engage your abs and focus your gaze slightly ahead of you. Extend your right arm and lift your left leg (as high as possible) simultaneously. Keep your hips and shoulders parallel to the floor throughout the exercise. Return to your hands and knees and extend your left arm and right leg. Repeat 10 times on each side.
Complete three sets of all moves with a two-minute rest between each set.
Ready to work on your behind? Check out 5 Easy Moves to a Way Better Bum >