Simple Workout Perfect for Beginners at Home

Banded Chest Press

Banded chest presses are safer and easier to manage while working out at home where you may not have access to a rack or a spotter. T

his 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 anchor point at the level of your shoulders.
2. Hold each handle and step forward into a split stance, one foot in front of the other.
3. Brace your core and push the bands in front of your chest without locking out the elbows.
4. Slowly reverse to the starting position, feeling the stretch and tension in your chest muscles.
5. Repeat for 10 to 12 reps.

Banded Back Row

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 handles of the band back, leading with your elbows to retract your shoulder blades closer together. Hold this contraction and feel the squeeze of your back muscles before slowly reversing the motion.
4. Aim for 10 to 12 reps.

Side Plank on Knees

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 hold for 30 to 60 seconds or longer, depending on your ability.
4. Switch to the other side.
5. Aim for three sets on each side.