The best at home workouts for beginners

You do not need a gym membership to work out, there are a million exercises you can do in the comfort of your own home. If you are a beginner or if you are just building up your exercise routine then a public gym might seem a little daunting – similarly if you are wanting to improve your health after lockdown but are nervous about going to a gym – here are the best at home workouts you can try today with little or no equipment.

Dumbbell exercises

Standing shoulder press – using 5kg dumbbells as a strong starting point, or whatever weight you feel comfortable with, hold them at shoulder height with an overhand grip – palms facing forward. Press the weights up above your head until your arms are fully extended, then slowly return to the starting position.

Squats – with a dumbbell in each hand, set your legs shoulder width apart and keep your head up and your back straight. Sit back into the squat until your dumbbells are just off the ground. Your knees should go over your toes. Keep your chest out, do not arch your back or lean forward when squatting. Exhale and straighten your legs to return to your starting position.

Bicep curl – stand straight with a dumbbell in each hand and curl the weights until the dumbbells are at shoulder level, keeping your upper arms stationary. Keep your elbows still, only your lower arms should be moving. Squeeze your bicep at the top of the contraction, slowly lower and repeat.

Thrusters – holding two dumbbells up by your shoulders, close to your body. Slightly bend your knees and squat, keeping your legs in line with your shoulders. Then straighten your legs and extend your arms up to raise the dumbbells above your head. Repeat.

No equipment needed

Press up – get down in a press-up position, hands placed shoulder width apart and your back is flat forming a straight line from your head to your heels. Lower your body, bending your elbows, until your chest is about an inch from the ground then drive up by fully extending your arms.

Burpees – from a standing position, squat down until your thighs are parallel to the floor. Place your palms on the ground and kick your feet back as far as they can go whilst keeping your arms extended. As soon as your feet land, jump them back in towards your hands so you are crouching and then quickly jump up into the air. Immediately squat down into the next rep.

Plank – get down into a press-up position but rather than resting your hands on the ground, rest on your forearms. Make sure your back is straight and tense your glutes and abs. Hold this position for 30 seconds without letting your hips sag down.

Glute Bridge – lie flat on the floor with your legs bent. Push your hips upwards as far as you can go, driving through your heels. Pause and then return to your starting position and repeat.

Shadow boxing – stand in a fighting stance and bounce on your toes as you shadow box. Dip and weave as you go.

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