Life often gets busy and we can’t always make it down to the gym for a workout. Maybe you’ve had a challenging day at work and you just don’t fancy leaving home once you’re there. Stay on track with these 8 total-body workouts, no matter when or where you work out!
The Warm Up
Warming up should be the first thing on your workout to-do list. It’s important to get your body, muscles and mind ready for the hard work that’s to come. Warming up properly before a workout also helps to prevent injury and allows you to move more freely and easily through your exercises.
Here are a few easy warm-ups to try:
- Dynamic stretches – static stretching during your warmup can actually hinder your performance, so get moving! Make big circles in both directions with your arms, shrug your shoulders, kick your legs, do some star jumps - the key here is to keep moving to get those muscles stretched and bring your heart rate up.
- Jog on the spot with high knees – this will get everything moving and get you ready for your workout.
- Side to side hops – especially good if you are going to do some squats as this will help to loosen up your hip flexors and the muscles in your thighs.
The Workout
1.
Squats
The king of compound movements, squats are one of the best workouts you can do. Not just for your legs and bum, they benefit your whole body; whether you’re looking to shed pounds, tone your muscles, improve your balance or simply increase strength, the squat is for you!
Here’s how to do it:
Stand with your feet hip-width apart and turn your toes slightly outward. Engage your core then start to bend by engaging your hips first, then your knees. Bend as though you were going to sit down on a chair, or until your thighs are parallel to the floor. Hold for a moment then return to starting position.
Try aiming for 3 sets of 20
Tip: To make this more challenging, add a jump as you snap back up to a standing position.
2.
Push-ups
Time to give those legs a rest and work the upper body. Push-ups are great for increasing strength, improving your posture, toning your arms, back and shoulders, and strengthening your core.
Here’s how to do it:
Kneel down on the ground and put your hands out slightly wider than shoulder-width apart. Set your feet up in a way that feels comfortable for you. If you are a beginner, you may find it easier to remain on your knees. You can place your feet shoulder width apart or keep them together, it’s all up to you. Once in position, think of your body as one straight line, engage your core muscles and look straight ahead. Steadily lower yourself down until your elbows are at a 90-degree angle (or lower), hold for a moment then use your arms and chest to push yourself back up to the starting point.
Aim for 3 sets of 10-15 reps.
3.
Lunges
Very much like squats, lunges help you to strengthen your lower body, increase core strength, and gives you the bum you’ve always dreamed of (need we say more?!)
Here’s how to do it:
Stand straight, core tight, upper body straight and shoulders relaxed. Place one leg in front of you and lower yourself with your hips until both knees are bent at a 90-degree angle. Make sure that your knees stay in-line with your ankles. Return to the starting position then switch legs and repeat.
Aim for 3 sets of 10 reps (per leg).
Tip: Make it more challenging by holding a weight in each hand – if you don’t have weights at home, grab two large water bottles and use those instead.
4.
Crunches
Crunches help you maintain good posture and strengthen the muscles of the abdomen, which support your upper body and allow you to twist and rotate.
Here’s how to do them:
Lay on your back with your knees bent, put your hands behind your head and keep your elbows away from your ears. Engage your core by pulling your belly button towards your spine and lift your head, neck and shoulders off the floor using your abdominal muscles (
not your neck, shoulders and upper back). Pause for a moment then slowly lower your body back down to the floor and repeat.
Do 3 sets of 20 reps.
5.
Glute Bridge
Glute bridges (also known as laying hip raise) strengthen your glutes and hamstrings while also working your abs, back and inner thighs.
Here’s how to do it :
Lay on your back on the floor, with your knees bent and feet flat on the floor. Keep your arms down by your side with your palms facing down.
Lift your hips off the ground and push yourself up by squeezing your glutes and pushing up with your pelvis. Hold for a moment at the top and return to the laying position.
Aim for 3 sets of 20 reps.
Tip: make it harder by placing a weight over your pelvis and hips to increase the resistance.
6.
Single Leg Deadlift
The deadlift is one of the best compound exercises you can do at the gym with a barbell, to make it work for you at home, try this bodyweight version. By focusing the exercise to a single leg, it helps to work on your balance and stability skills along with working your core muscles, glutes and hamstrings.
Here’s how to do it:
From a standing position, bend at the hips so your back is parallel to the floor and extend one of your legs straight out behind you. Have a slight bend in your other leg to help you balance. Use your glutes and hamstrings to stand back up to a starting position. Repeat on the other leg.
Go for 3 sets of 15 reps per leg.
Tip: make it harder by holding a weight, kettlebell or even just a full bottle of water to increase the effort.
7.
Dips
Great for exercising your chest and triceps, dips are a great exercise that you can adapt to a home workout, all you need is a stable chair.
Here’s how to do it:
Grab a sturdy chair, and stand facing away from it. Sit down on the edge of the seat and place your hands either side of the chair. Lift your bottom off the seat and walk your feet forward, place your hands on the front edge of the seat and keep them shoulder width apart; this is your beginning position for a dip.
Slowly lower your body downwards, then using your arms, drive yourself back up to the beginning position and repeat.
Aim for 3 sets of 10 reps.
8.
Plank
This is one of the most effective exercises you can do. This whole-body exercise will help you strengthen your muscles, increase endurance and stability, helping to lift heavier weights and reduce the risk of injury from other exercises.
Here’s how to do it:
From a kneeling position, plant your hands directly under your shoulders (like your about to do a push-up). Engage your core to stabilise your body. Direct your focus to a spot on the foot about a foot above your hands, this will neutralize your spine and neck. Hold the position for as long as you can and remember to breathe.
Tip: to make it easier, rest on your forearms with your palms facing down or towards each other (whichever is more comfortable for you.)
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