The fitness craze is here to stay! Being healthy and feeling good about ourselves are the cornerstones for facing life with more optimism and joy. Right? That's why today, we're bringing you a super easy and fun at-home strength workout. So there will be no excuses for not being in shape!
This at-home workout without equipment is designed so you can do it comfortably without leaving home and without having to use anything. You'll only be working with your body weight! Plus, you can complement it with these exercises to improve flexibility and do some cardio (running, brisk walking, cycling, etc.). You'll see how your body transformation is even faster. Why you should get motivated to strength train Many people don't dare to do strength training for fear of developing too much muscle mass and ending up looking like a bodybuilder, but they're very wrong.
Strength training is good for much more than toning and firming muscle mass, as it helps improve physical fitness. If we have strong muscles, they will be faster and more resistant when performing other types of training, thus obtaining better results. Furthermore, the stronger our muscles, the less likely we are to suffer injuries, and they will help us maintain good posture. Now, let's get to the workout! Full body workout in home
If you want a complete workout that works all the muscles in your body, this full-body home workout without equipment is ideal for you.at home
Do these exercises about three times a weekand say hello to the dream bodyyou've always wanted (and if you combine them with these slimming creams, even better!). Full-body training is divided into these three blocks.
Training arms and back at home
Although you might associate upper body exercises with gym machines and weights, you can easily do them at home. How? Through this series of exercises:
Biceps curl
To train your biceps at homethe best exercise you can do is to take some water jugsor milk cartonsand use them as dumbbells. Perform the typical curl movement, extending your arms downwards (never fully to avoid injuring your elbows) and flexing them upwards until the jug or bottle is at face level. Repeat as many times as you like (but at least 10) and do 4 sets.
Tricep Dips
Another exercise to work your arms at home is the tricep dip.Tricep Dips. And for this one, you don't need any equipment. Simply stand with your back to a chair and bend your legs until you can place your hands on it. Lower your torso until your arms form a 90-degree angle. No more, no less. Do 4 sets of 15 repetitions.
The more bent your legs are, the less effort your arms will have to make, so stretch them out fully, without fear!
Push-ups
To train your back at home, do Push-ups! You probably know what they are (unless you're an alien), but here are some guidelines to help you do them correctly.
- Align your body from heels to head with your toes and hands on the floor.
- Place your hands shoulder-width apart and close to your torso.
- Supported on your hands and toes, push up and down, bringing your chest towards the floor but without touching it.
- Repeat this movement 10 times and do four sets.
At first it's normal not to be able to lift yourself up, sosupport your knees on the floor until your muscles gain strength.
Train your legs at home
If you want to get amazing legs and glutes, opt for more lower body exercises. These are the best exercises you can do to train your legs at home.
Squats
Squats are the king of lower body exercises. Simple and super effective, they tone the muscles of these limbs like no other exercise.
To do them, simply open your legs to hip heightand lower your torso with your back straight, letting your legs form a 90º angle (as if you were sitting in an imaginary chair). However, be careful and don't let your knees extend beyond your toes, because if that happens, you'll be doing the exercise incorrectly and could injure yourself.
There are many other types of squats, such as sumo squats, in which the stance is much wider; or close-stance squats, in which you lower yourself with your feet together. Whatever exercises you do, do at least 4 sets of 15 repetitions to start seeing results as soon as possible.
Lunges (also known as lunges) are one One of the most complete leg and glute exercises.
Stand with your back straight and take a lunge forward while lowering the other leg, letting your knee almost touch the ground. The leg that lunges should be at a 90-degree angle. Do 4 sets of 15 repetitions with each leg. Get into a quadruped positionandraise one legmaintaining its position 90ºuntil your back and that leg are at the same height. Also do4 sets of 15 repetitionswith each leg. 
Lunges
Leg Raise in Quadruped Position
Train your abs at home
Abdominal exercises are essential in a full-body home workout style="font-weight: 400;">that you're good at. In addition to the crunches (the typical abdominal exercise of all time in which, lying down with your knees bent and your feet on the ground, you raise your torso); we propose a couple more super effective ones.
Do these and you'll see how your abs go to the next level and the coveted six-pack (or six-pack in common parlance) starts to become a reality.
Plank
If squats are the queens of leg exercises, the plank is the queen of abdominal exercises. To do it, lie face down, support yourself on your forearms and toes, and raise your torso until it is in an aligned position. Hold this static position for at least 30 seconds and repeat four times.
Important! Keep your glutes parallel to your torso to perform the exercise correctly, as they tend to rise to reduce effort, but that's not what we want.
It stings, doesn't it?But it'll be worth it to achieve a flat stomach.
Leg Raises
This at-home abdominal exercise is another one of the best you can do. It's super simple: simply lie on your back and raise your legs without bending them until they form a 45º angle between your legs and the floor. Now comes the effort: lower them slowly until they are a few centimeters from the floor (don't touch it) and raise them again. Repeat this 15 times and do four sets.
And c’est fini! You've finished your strength training at home. Be consistent and you'll achieve amazing results! Don't forget that to get in shape, it's not enough to just work out intensely; you also need to complement it with a healthy diet (rich in real food like protein-rich fruits, meats, fish, etc.) and drink lots and lots of water (if you're not a big fan of water, check out these 8 benefits of drinking water daily). You'll see how you change your mind.
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