Stepping outside the gym and working out at home can be a reinvigorating way to shake up your fitness routine. It can also be an easy solution for those struggling to find the time to get outside the house for their daily dose of exercise.
For an effective at-home workout, all you need are some free weights, a couple of resistance bands, a medicine/stability ball, and you’re set! Here are my top three moves for an amazing at-home workout:
1. Tricep Dips Utilizing Coffee Table
Your tricep muscle is the muscle on the back of your arm closest to your shoulder. You can assist your tricep dips by putting more pressure on your feet, therefore decreasing the weight bearing on your arms.
Start with your hands shoulder width apart, while sitting on the edge of the coffee table. Your legs should be bent at 90 degree angles. Slide off the table, keeping your back against the table as you lower yourself down and push your way back up. Complete three sets of 12-15 reps.
This video by LIVESTRONG show how to perform proper tricep dips.
2. Band Pull Aparts
Resistance bands are an easy and cost-effective way to spice up your workout. They are also easy to store, allow you to do a full body workout, and are easy to travel with.
Start in a standing position, legs shoulder width apart, knees slightly bent. Grasp the resistance band a little wider than shoulder width and raise your arms till they are in line with your body. You’ll feel resistance as you pull the band apart. Practice 3 sets of 12–15 reps.
To make this exercise harder, hold the band less than shoulder width apart or double up on bands.
3. Chest Press on Stability Ball
This exercise uses a stability ball and two dumbbells. A stability ball is a great addition to your workout, as your core and legs will need to work harder to maintain your balance.
Sitting on the stability ball, holding two dumbbells. Slowly walk your way out until you are lying on the stability ball, with your upper/mid back resting comfortably. Ensure your neck is being supported on the ball as well. Keep your glutes contracted and your body as straight as possible as you push the dumbbells up and above your chest into a press. Slowly, bring your arms back to the starting point, and then repeat. Go through 3 sets of 8–12 reps.
This video by Jillian Michaels demonstrates how to perform this exercise properly.