Exercising at home is, hopefully, something you’ve been thinking about while sat on the sofa, pawing at your doughy middle.
As more and more of the UK population opt to ‘self-isolate’ and practise ‘social distancing’ from friends, family and the gym, home workouts are becoming an increasingly common option for those looking to stay fit (and sane).
Of course, you could clear away the coffee table to create space. Sure you could get up 15 minutes earlier, use bodyweight exercises and squeeze in some exercise at home before work. Below is our collection of the best beginner’s exercise at home.
Get down into a press-up position with your hands placed shoulder-width apart and back flat. Form a straight line 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. That’s one rep.
Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. Make the move more intense with double unders – letting the rope pass round your twice for every jump
Dumbbell standing shoulder press
Stand holding two dumbbells at shoulder height with an overhand grip i.e. palms facing forwards. Ensure your elbows don’t flare out to the sides and are in front of the bar. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Stand holding a light dumbbell in each hand. Slowly lift the dumbbells out to the side until they reach shoulder height – no higher. Resist the urge to cheat by swinging the weight. Pause, then slowly lower back to your sides.You’ll build more muscle fighting gravity than letting it do the work for you.