Top 10 Exercises To Do At Home

Top 10 Exercises To Do At Home

The question was raised, what workouts can I do at home if I have limited space or limited time? Below you will find a list of my top 10 at home workouts. These exercises may be done in a hallway, in the living room in front of the television, around your home, or on the floor at the foot of your bed. Whether you have 5 minutes or an hour to spare, you can pull from this list. Sometimes you may choose just one or two individual workouts, other times you may choose to do them all circuit style. There are times that you will choose a time limit to do each individual workout, such as 1-2 minutes; other times you may pre-determine how many of each to do before you start. Regardless of what works best for you, any amount of time you exercise is better than none.

1. Hand Strikes – when you do your hand strikes, make sure you work on fully chambering your strikes, keep your strikes about shoulder level and practice proper hand positioning, such as keeping your thumbs on the outside of your fist. To intensify this exercise, do the strikes as quickly as you can, non-stop, for at least a minute.

2. Burpees – for this exercise you will start out in a push up position, pull your legs into your chest, jump up while reaching to the ceiling with your arms, drop back into a pushup, and repeat. To modify, you can pull one leg into your chest first, follow up with the other, stand up, skip the jump, put your hands down and extend your legs one at a time to return to your push up position.

3. Scissor Kick Leg Raises – lay on your back, lift both legs so they are horizontal to the floor but not touching the floor, then raise one leg up to a 90-degree angle. As you bring that leg down to be horizontal to the floor, the other leg is raising up to a 90-degree angle. Be sure to keep your motions smooth, your leg straight and the back of your legs off the floor.

4. Squats – place your feet shoulder width apart, you will bend so that your legs are at a 90-degree angle, then stand up and repeat this motion. The key to doing this exercise is to keep your back straight (looking up at the ceiling will help keep you from bending your back forward) and don’t lock out your knees when you stand.

5. Walking with Weights – for this exercise, you may use either dumbbells or ankle and wrist weights. While you walk around your home or pace the hallway inside, you want to raise your knees as you walk. To intensify this exercise, you can bend and straighten your arms (curling motion) while holding or wearing the weights, just be sure to not lock out your elbows.

6. Mountain Climbers – start out in a push up position, using only your legs and maintaining your hands in that position, pull your legs into your chest one and a time. Like with running, the faster you move your feet, the more intense the workout will become. As a modification for this you could put your elbows on the floor instead of your palms.

7. Pushups – if you are unable to hold up your weight, you may do these against the wall. The further your feet are away from the wall, the more weight you need to be able to support. Another way to modify pushups is to put your knees on the floor. If regular pushups are not challenging enough, you could put your feet on the couch and your hands on the floor in front of you.

8. Squat and Kick – for this exercise you will do a squat as mentioned above. When you get to the standing part of the squat, you will do a kick with one leg, squat again, kick with your other leg and repeat.

9. Planks – hold your body in a pushup position for a pre-determined amount of time. You could do this with a) your palms and toes on the floor, b) your elbows and toes on the floor, c) your palms and knees on the floor, or d) your elbows and knees on the floor. Be sure to keep your back straight. If you would like to intensify this exercise, you may also keep one hand on the floor, turn your body sideways while raising the other arm towards to ceiling, and keep both feet on the floor. If you find that you are losing your balance, you may cross one foot over the over and keep a space between your feet.

10. Forms – due to spacial limitations, imagine you are stuck in a box. You will need to adjust your footing between motions so that you remain in the box while you do your forms.

Try doing these exercises when you wake up, after work and before you go to bed. Determine what time of the day works best for you and make it a priority. You may not always want to do them, but do them anyway. As Mel Robbins says count down from 5 and then take action, even if you don’t want to.



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