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10 Of The Best Exercises For Beginners To Try At Home

by Pose Fit

10 Of The Best Exercises For Beginners To Try At Home

If you are anything like us and have been missing the gym. Then we are sure your new workouts involve YouTube HIIT workouts in your living room, 5k runs and a garden that's been created into a mini gym space. Sound familiar? Thought so.
For many of us, home workouts have become the new norm for a while now. Joe Wicks has become your saviour and the nation's hero, and rightly so! As the demand for exercise equipment went through the roof, as we were confined only to our own 4 walls! It was impossible to buy bikes, kettlebells and exercise mats. We all had to adapt and make it work for us and our situation. Now that we are starting to emerge from the coronavirus restrictions, will we continue with the home workout trend?
With a limited range of weights, training your entire body can be extremely challenging. This article will not only equip you with the best exercises you can complete with just a single dumbbell, but we've also got three fun, challenging and unique at home workouts for you try!

WHAT IF I DON'T HAVE ANY GYM EQUIPMENT?

We know everyone doesn't have access to their own weights, or exercise equipment but that's OK, we just need to get a little more inventive! Here are a few ideas of the items you may find around your house that we used as weights in our home workouts.
  • Large water bottle (1/2/5 litres are available in supermarkets)
  • Backpack or durable shopping bag filled with books (increase the weight to your suitable level)
  • Resistance band
  • Food tins/Paint tins

10 Exercises for Beginners to Try At Home

Squats 

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Stand with your feet at shoulder width, chest proud and your core switched on. With your weight in your heels, sit back and down into a squat aiming to get your quads parallel to the ground. Push back up to the start and repeat.

Lunges

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Stand with your feet shoulder-width apart. Step forwards with one leg into a long stride and lower into a lunge, bending both knees and keeping your posture upright while ensuring your knees don’t travel over your toes. Drive through your front heel to return to standing. Repeat by stepping forward with the opposite leg into another stride. 

Tricep Dips

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Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.

Push Ups from Knee or Push Up

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Similar to an ordinary press up, you want to keep your arms straight and your palms on the ground. However, instead of going into a plank-like position before you lower yourself, you can bend your knees and keep them on the ground.
Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Mountain Climbers

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Start in a press-up position with your hands shoulder-width apart directly beneath your shoulders.As quickly as you can, pull your right knee towards your chest without letting it touch the floor then return to the start position. Repeat step 2 with your left leg.

 

Jump squat

Starting in a standing position, with your feet shoulder-width apart, lower into a standard squat, keeping your thighs above your knees. Then, instead of coming up normally, push onto the balls of your feet (using your arms for added momentum) and jump. Land with your knees slightly bent before you repeat.

Crunches

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Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.

Side Planks

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Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line. Feet can either be staggered for more stability, or stacked for more of a challenge. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
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 Progression

Your top hand can be on side of hip (easier) or reaching up to the ceiling (harder).

 

 

 

Step Ups 

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Stand in front of a step/stair/bench with in each hand. Place your right foot onto the bench, push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.

 

 

 

 

Plank

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Get in a press-up position on the floor, but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and glutes. Hold without allowing your hips to sag.

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