10 Great home exercises without any equipment


Exercising at home

Are you looking for some great home exercises to keep in shape? It’s been three weeks since we were asked to stay at home due to COVID-19. I’m sure all of you have seen the glut of content around staying fit at home?

As the weeks progress it will be important that you change up your exercises so as not concentrate on the same muscle groups.

Therefore, we created this great short sharp functional workout designed to work the whole of the body. Read on for our personal choice of great home exercises.

1. Push-ups 3 x 14 reps

Traditional push-ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.

2. Walkouts 3 x 15 reps

From a standing position, put your hands on the ground in front of your toes. Gradually walk your hands forward past the press-up position out as far as you can stretch. Slowly walk them back into the starting position. For an easier version of the walkout, you can rest on your knees and move your hands forward and back from that position.

3. Pike with toe-tap 3 x 15 reps

Begin in a high plank position. Lift in the air, (into a pike/downward dog position) while touching the toes of the opposite side. Return to high plank position. Alternate sides.

4. Commando plank 3 x 45 seconds

Begin in a plank position on your forearms. Push up on your left side so your arm is straight, and then follow with your right arm so you’re now on both hands. Maintain a flat back at all times. Come down onto your left forearm, then your right, returning to plank.

5. Side plank 3 x 45 seconds

The side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in straight position supported only by one arm and the side of one foot.

6. Glute bridges 3 x 14 reps

Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up.

Raise your hips to create a straight line from your knees to shoulders. Squeeze your core and pull your belly button back toward your spine. Hold and then return to your starting position.

7. Bodyweight squats 3 x 18

Stand with feet slightly wider than hip-width apart, with toes turned slightly outward. Brace abdominal muscles to engage the core. Inhale and initiate the movement by hinging at the hips first, then bend knees to lower into a squat position until your thighs are parallel or almost parallel with the floor.

As your heels begin to lift off the floor, or your torso starts to round or flex forward. Exhale and press into the mid-foot to straighten legs to stand, hips and torso rising at the same time.

8. Split squats 3 x 15 reps

Start with your feet hip-width apart, with the legs about 3-5 feet apart (in a split position). With the torso vertical, continue downwards into the split squat, ending with the back knee bent as it touches the floor.

It is important to note that the back heel should lift, to allow for proper split squat movement. The majority of the load should be into the lead leg. Once you have established that, stand up maintaining a vertical torso.

9. Mountain climbers 3 x 45 seconds

Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers—it’s almost like getting a total-body workout with just one exercise.

Drop into a top press-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended.

Keeping your core braced and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.

Repeat the movement with your other leg, then continue alternating legs throughout.

10. Triceps dips 3 x 14 reps

The triceps dip exercise is a great bodyweight exercise that builds arm and shoulder strength. This simple exercise can be done almost anywhere and has many variations to match your fitness level. Use it as part of an upper-body strength workout.

it down on a bench, hands next to your thighs. Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.

Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle. Push up through your palms back to start.

Why these home exercises keep you in shape

This great home workout is designed to allow you to maintain fitness and raise your heart rate whilst building muscle in an easy to follow workout routine.

If you find that you master the exercises easily, mix it up a little. Try doing squats with a dumbbell in each hand or use resistance bands for the upper arm exercises.

Also when squatting isolate to a single leg which will also help with an abs workout as you engage your core muscles.

Keep checking back for more great home exercises with Delta Fitness

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