6 efficient exercises for your workout at home

Sometimes you feel like you need to hit the gym, and on other days, motivation has totally disappeared.

Then what are the options?

Option 1: Missing one day at the gym (nobody will see the difference, isn’t it?).

Option 2: Workout at home! Even if you don’t have any equipment, your body resistance is all you need.

Our tip:  If you don’t feel motivated, listen to music while exercising! Listen to the beat and motivation should come!

🔸Lunges

6 efficient exercises for your workout at home

Begin the movement in a standing position, feet hip-width apart. Take a step forward with one leg, shift weight and lower your body until your opposite thigh is parallel to the floor. Your knee should lightly touch the floor before going back to the initial standing position.

Do 15-20 lunges per side during 2-3 sets.

🔸Plank

6 efficient exercises for your workout at home

Get yourself into the plank position, tucking your tummy. Hold this position for 90 seconds. You can also add some variations for the next 45 seconds: raise one arm and tap the opposing shoulder, by alternating right and left arm.  

🔸Tricep dip

6 efficient exercises for your workout at home

For this exercise, you can use a bench or a chair. Sit down with your feet flat on the ground and place your arms behind you, leaning on the bench. Lift your butt and slowly lower down your body by bending the elbow.

Do 30 reps.  

🔸Sumo squat

Begin in a standing position and place your legs in a distance apart wider than your hips. Get as low as you, just like you’re going to sit down on a chair. You can place your hands in front of you to help you with balance.

Do 30 reps.

🔸Ab bikes

Lie down on a mat. Cradle your hands with your head and bring one elbow to the opposing knee.

Do 30 reps for each side (left elbow-right knee and right elbow-left knee).

🔸Pushups

6 efficient exercises for your workout at home

The full pushups involve doing the movement in the plank position so that you are lifting a lot of your weight. With the micro pushups, you do the movement by resting in your knees (easier). 

Try to do 15 full pushups and 10 micro pushups.