Working out at home is both convenient and efficient since you don’t have to travel or share equipment.
If you are a beginner, or just someone who hasn’t been in a consistent workout routine for a while, working out at home is a good way to ease into a routine that is accessible and enjoyable.
It’s important to note that proper form should be a top priority for any exercise participant, whether novice or advanced.
For this reason, it’s best for beginners to stick to exercises that have a low injury risk and are easily progressed.
You can always work your way up to more advanced movements as you grow comfortable with proper form and execution.
Below is a complete at-home workout for beginners to try.
For this beginner workout at home, you will need dumbells and resistance bands. If dumbbells aren’t accessible, using body weight for the exercises will work as well.
Be sure you have enough clear space to perform these movements. You may also want a mat or padded flooring for additional comfort.
Perform the following exercises in order. Aim for two to three sets of each exercise.
The ideal repetitions are added in the instructions, but it’s best to do as many repetitions as it takes to challenge your muscles.
This means by the final two to three reps, you feel as though you are close to failure.
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.
Banded Glute Bridge
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.
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.
Banded rows will work the muscles of your back, strengthening them to prevent soreness and injury, and counteract the effects of sitting.
Side planks are challenging and require you to brace against gravity, activating your core muscles including the abdominals, back, glutes, and obliques.
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