Sometimes, getting yourself to the gym is a TASK, especially with the snow at this time of year here in Canada. So what happens when you want to get a workout in, but don’t have access to a gym? At home workouts!
It’s hard though for me to get a good workout in at home as I live in an apartment building, so jumping around is really not an option unless I want my downstairs neighbours cursing me through their ceiling. So, I have complied a list of 5 upper body, and 5 lower body, low-impact exercises that you can do from the comfort of your own living room that won’t disturb your neighbours.
Not only that, but this workout is great for those that can’t do much high impact exercise, or exercise with heavy weights due to injuries or health issues. Bad knees? No problem, this workout is great for you. Lack of strength? Let this workout help you build up your strength!
You can make this workout as hard or as easy as you please.
Make each exercise it’s own “round’.
E.g. – Round #1: Modified Burpees x 15 reps for 2-3 sets, with rest in between each set. Do this for each exercise.
Do each of the 10 exercises in succession, with rest in between each exercise, repeat through 2-4x
E.g. – Modified Burpees x 20, 30 second rest, “T” raises x 20, 30 second rest, Box Squats x 20… and so on.
Do all 10 exercises in a row x 20 – no rest until all 10 are complete. Repeat 3-5x.
Modified Burpees (Jump-Free Burpees)
Starting in standing position, bend to place hands on the ground. Push 1 leg back, followed by the other until you’re in a pushup position – do pushup if able. Bring legs back up to hands one at a time, stand up and raise arms above your head. That’s one rep. Repeat.
Lay on ground belly down with arms out beside you so that your body makes a “T” shape. Point thumbs to the ceiling and squeeze your shoulder blades together to bring arms off the ground. Hold for a few seconds and then lower arms back down to ground. That’s one rep.
Bodyweight Box Squats
Stand in front of a chair (or box, whatever you have) that comes up to about your knees. The chair should be behind you. Squat down by pushing your bum out until you reach the chair. Don’t put your weight on the chair, you should merely just touch it, and then push yourself back up to standing, driving your weight through your heels. That’s one rep.
Start in a pushup position. While keeping your core tight, slowly bend one arm and put elbow on the ground, followed by the other elbow. You’ll now be in a low plank position. Take the first arm that you bent and place your hand on the ground, followed by the other and push up back into a high plank. That’s one rep.
Stand with your feet wider than shoulder width, feet pointing forwards. Slowly bend one knee, and while keeping your weight the heel of the bent knee and your bum pushing backwards, lower yourself down so that your torso is almost over the foot of the bent leg. Push up through your heel to bring your torso back to the centre. That’s one rep, repeat on other side.
Find yourself a chair and place hands on the edge of the seat, back facing the chair. Stretch your legs out in front of you – the more bend you have in your legs the easier the exercise will be. Bend your arms so that your bum is lowered to the ground, then push through your hands to straighten your arms to bring your bum back up.
Using the same chair as the tricep dips, place hands on the chair or on the sides of it, but this time your body will be facing the chair. Again, stretch legs out behind you. Bend arms, keeping elbows close to your body to lower your torso towards the chair, and then push back up. That’s one rep.
Lay on your side, one leg on top of the other with a bend in them just bigger than 90 degrees. Make sure that the line between your ankles, hips, and shoulders is straight. Contract your glute to lift your top knee up while keeping your feet together. Bring back down and repeat.
Start out in a lunge position, push up through heel of front foot and glute of same leg to bring both legs to almost straight, and then come back down. That’s one rep, repeat on other leg upon completion of reps on first leg.
On all fours, contract glute to bring one leg up towards the ceiling. Make sure you keep your pelvis relatively tucked under (as in don’t let your back arch in towards the ground too much). At the top of the movement, turn your toes out slightly, then bring back down. Repeat on same leg for given number of reps.
Let me know if you give any of these exercises a try!
Until next time