Select Page

Exercising at home is probably something you’ve thought about before. Of course, you could clear away the coffee table to create space. Sure you could get up 15 minutes earlier and squeeze in some exercises before work. Absolutely you could stock your new home gym with some muscle building essentials. But then what? With our help, taking your first steps towards fitness needn’t be daunting. Below is our collection of some beginner’s exercises coupled with an explanation of what makes that exercise useful. Have a read and use the exercises to create a bespoke workout that fits your training goals. Good luck.

Push-up

How to
Get down into a push-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That’s one rep.

Why?
This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. This prepares you for progression to the more demanding shoulder exercises you’ll face in a gym, like an exercise incline bench press.

Leg drop

How to
Lie on your back, arms by your sides and legs flat. Lift your legs, by engaging your abs, until they are directly above you. Keeping your core set, lower your legs to the floor – slowly – and repeat.

Why?
By setting your core and preventing your pelvis from moving you activate the rectus abdominis muscles (your inner six-pack). Opt for these over sit-ups every time.

Deadbug

How to
Lie on your back with hands above you and feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.

Why?
By extending your legs and hovering your heels you work on your core stabilizers, not just your abs. That means you’re building muscle you can use on the sports field, not just see in the mirror.

Side Plank

How to
sideplankLie on your left side with your legs straight and prop yourself onto your elbow. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Roll over and repeat on the other side.

Why?
Excellent for targeting a small muscle in your lower back, the quadratus lumborum. Strengthening it is crucial for spine health and will help you avoid the notorious beginner’s back pain. Diamond-cut obliques are a bonus.

Dumbbell floor press

How to
Lie down on the floor with a dumbbell in each hand. Bend at the elbows and hold the weights above you. Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position.

Why?
By restricting your range of movement this moves helps you build a bigger chest, minus the risk of shoulder injury from overextension. Consider this your stepping-stone to being a bench bro in the gym.

Tricep kickback

How to
Rest your left knee and left hand on a bench and lean forward until your chest is parallel with the floor. Hold a dumbell in your right hand, with your bicep against your torso and your elbow tucked in, bent to 90-degrees, so the weight hangs below you. Steadily swing back with the dumbbell until your arm is straightened directly behind you and slowly lower to the start position.

Why?
Doing dips from the edge on your sofa subjects your shoulder to an unsafe amount of strain. This move isolates your triceps for maximum growth without the need to put pressure on your joints. And considering it makes up two-thirds of your arm, that mean’s sleeve-filling guns in less time.

Translate »