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1. Jog in Place Jacks: In its easiest form this is a very slow and light walking in place with a slow jumping jack like motion with your arms. But as you need to progress, change your walking motion to marching, jogging, high knees or full blown jumping jacks, increasing your arm movement speed as you increase the difficulty of the leg movement. 2.
- 30 min
- Dumbbell Lunges
- Banded Glute Bridge
- Banded Chest Press
- Banded Back Row
- Side Plank on Knees
Unilateral movements like dumbbell lunges are excellent for building strength and muscle in a functional way. They challenge the legs, glutes, and core.If you are very new to exercise or do not have dumbbells, you can perform lunges with bodyweight only. 1. Hold a dumbbell in each hand, and stand with your feet about shoulder-width apart. Retract y...
Glute bridges target the glute muscles (your bum) and core. They are also excellent for reducing injury risks, helping stabilize your pelvis, and preventing low back pain.If you don't have a band, perform this exercise with bodyweight only, increasing repetitions so you are still challenged. 1. Lay on your back with your feet flat on the floor, and...
Banded chest pressesare safer and easier to manage while working out at home where you may not have access to a rack or a spotter. This exercise targets your chest. You can perform it laying on the floor, on a bench, or from a standing position with the band anchored safely behind you, as described below. 1. Attach a resistance band to a sturdy anc...
Banded rows will work the muscles of your back, strengthening them to prevent soreness and injury, and counteract the effects of sitting. 1. Stand onto a resistance band with your feet about shoulder-width apart. 2. Bend your knees slightly and hinge forward at the hips with a braced core and slightly arched (hyperextended) lower back 3. Pull the h...
Side planks are challenging and require you to brace against gravity, activating your core muscles including the abdominals, back, glutes, and obliques. 1. Kneel on an exercise mat and place your feet behind you. 2. Lower yourself onto your side and place your elbow and forearm perpendicular to your torso. 3. Brace your core, lift your hips, and ho...
Jun 28, 2021 · If you're new to working out, it can seem intimidating at first. But it doesn't have to be! You can get a great workout at home with these simple beginner moves.
Apr 18, 2024 · The Beginner Bodyweight Workout: 20-Minute Routine To Do At Home or Anywhere! Steve Kamb. Last Updated: April 18, 2024. So you want to start exercising and get in shape, but don’t want to leave your house?
