Who needs a gym when you can workout in your own living room? We get it, a few days it is hard to leave the comfort of your home.
Because much as you want to get a workout in, you really just do not want to drag yourself to the gym. So, we have compiled a list of 25 of the best exercises to tone and strengthen every muscle from head to toe.
Full Body and Cardio
1. Burpees. Start standing on feet together, lower into a deep squat position to bring your hands down to the floor. Jump your legs backwards into a full plank position on your hands. Jump your feet back into your low squat position and jump up, reaching your hands overhead. (For a modification, take out the jump and just stand up.)
2. Inchworm. Start by standing at the end by your mat on your feet hip-distance apart. Bend forward to reach your hands to the mat in an forward fold, reaching your hands flat on the mat (your knees may bend slightly). Walk your hands out about a foot at a time all the way out into an full plank position. Hold in the plank for a second or two and walk your hands all the way back into the forward fold, and repeat.
3. Jumping Jacks. Start standing with feet together and your arms of your sides. Jump the feet out wider than shoulder-width apart, as you bring the arms out to the side and overhead. For you jump the feet back together, bring the arms back down. Make sure to get the heels all the way down with each jump and repeat for 60 secs.
4. High Knees. Start by jogging in place, focusing on bringing the knees up in front of you. For you get into the rhythm of things, start to go faster, bringing the knees higher and higher. Keep going for 30 secs to a 60 secs.
5. Skaters. beginning by standing with most of your weight in your RIGHT leg as you bring your left foot behind you. Slightly lower down to aid you propel yourself up, hopping your LEFT leg out to the side and landing on the left foot, bringing the right foot behind you. Continue hopping side to side, landing about one foot on each side. Complete 20 repetitions for a total of 30 secs to a 60 secs.
6. Mountain Climbers. Start in an plank position on your hands. Keeping your Abs engaged and your shoulders directly over your hands, drive your RIGHT knee in towards your chest, applying your Abs to pull it in. Quickly reach that leg back and drive your LEFT knee in towards your chest. Go as rapidly as you can while maintaining abdominal muscle strength. Complete for 30 secs to a 60 secs.
7. Push-Up Jacks. Start like you were going to be doing a standard push-up. For you lower down with your upper body, quickly jump your feet out wider than shoulder-width apart. For you push up, hop the feet back in, together.
8. Squats. Add feet slightly wider than shoulder-width apart, and knees and toes slightly turned out. Place your hands behind your head and retract your shoulders together to open the chest. Squat down, sitting back as if sitting into an chair, keeping the weight in the heels and the chest open. Ability through the heels to come back up to standing, squeezing the glutes at the top.
9. Jump Squats. Stand on feet a little wider than shoulder-width apart, and knees and shoulders really slightly turned out to the side. Lower down into a squat, keeping your weight in your heels. On power, drive through your heels to propel yourself up into a jump straight up. Land softly, rolling from the toes down to the heels, and sink down into your squat to repeat. Perform 15-30 jumps, depending on your ability.
10. Lunge. Start on both feet together and slightly shift your weight into your RIGHT leg. Keeping your balance, step your LEFT foot behind you onto your toes. Bend both knees to about 90 degrees and lower down into an lunge position. Keeping your weight in your front foot, press into the heel to engage the hamstrings and glutes to stand back up.
11. Single Leg Bridge. Lay with your back on a mat and bend your knees and so your feet are flat on the ground. Bring your feet parallel and hip-distance apart. On your heels, close in towards your glutes.
Extend your LEFT leg up to the ceiling. Applying the RIGHT leg, press into the heel to lift the hips up, creating an straight line from your knee to your shoulders. Make sure to keep the hips parallel to the floor and squeeze the glutes. Lower the hips back down and repeat. Switch to complete all repetitions on the other side.
12. Single Leg Deadlift. Stand with feet together and holding dumbbells by your sides. Shift your weight into your RIGHT foot, making a point to keep most of the weight in the heel. Hinge at your hips, keeping your back straight and lift your LEFT leg and so that your torso and leg are parallel to the floor.
You should feel a stretch in your RIGHT hamstring and the crown by your head should be reaching forward. Pressing through the heel and engaging the hamstring, straighten back up to standing. Repeat all repetitions with one side, then switch legs.
13. Wall Sit. Find a open, flat wall and stand next to that on your back flat against it. Walk your feet forward about 2 feet or so (approximately your own thigh-length away from the wall) and lower down into a squat position with a 90-degree bend in your knees.
Be sure to keep your knees in line on your toes, press your tailbone into the wall, and keep your shoulders back. To make these more advanced, you can hold a dumbbell in each hand or on your thighs. Hold for 30 seconds to start, and progress to 60 secs as you become stronger.
14. Push-Up. come in into a full plank position on your hands, and position your hands direct under your shoulders as a narrow push-up, or wider than shoulder-width apart as a wide push-up. Lower down into a push-up with your elbows in of your sides as a narrow push-up, or out wide to the side on a 90-degree bend in your elbows. Press back up to the plank and repeat. These can be modified by lowering down to the knees whenever needed.
15. Lateral Plank Walks. begin in a full plank position with your hands direct under your shoulders and feet hip-distance apart. Slightly shift your weight into your left hand and leg for you step your RIGHT hand and foot out about 6 inches to the right. Slightly shift over to the right side of your body for you step the LEFT hand and foot to come back underneath you. Continue stepping your hands and feet over to the right for 5-10 “steps,” then step back to the LEFT.
16. Alternating Shoulder Tap Planks. Starting in an full plank position, keep your hips for steady as possible for you reach your RIGHT hand to tap your LEFT shoulder. Place the RIGHT hand back into it is starting position, and so tap the LEFT hand to the RIGHT shoulder. Continue alternating for fast as you can without wiggling the hips.
17. Military or Dynamic Plank. Beginning in a basic plank position on your elbows, you’ll be pressing yourself up to a full plank. Place your RIGHT hand direct where your RIGHT elbow was to lift up, and for you do so place the LEFT hand where the LEFT elbow was.
You should directly be in a full plank. To lower back down, bend the RIGHT elbow and place them on the floor where the right was, and repeat with the LEFT. Aim to complete 10 repetitions with the RIGHT arm leading the movement, then repeat starting with the LEFT arm leading.
18. Pike/Handstand Push-up. These starts taking the decline push-up to another level. These push-up will focus primarily on the shoulders and can be performed in a pike position (shown), on feet elevated in a pike position (similar to a decline push-up), or in a handstand on your feet against a wall for support. If you prefer to get fancy and is strong enough, you coulded push-up (please only attempt these whenever you can do a handstand and hold them as a period of time).
As the pike push-up, start in a downward facing dog position, with an wide hand position and your weight shifted more into your hands. Look up at your belly button to keep your neck in line on your spine. Bend the elbows bent the side and lower until the crown of your head just hovers above the ground, then press back up. Perform as is movement in an elevated pike position by a handstand position. Begin on fewer repeats and work your way up.
19. Plank. Come onto hands and knees on your hands directly under your shoulders. Brace through your abs and extend your legs back, placing the balls by the feet on the mat behind you. Create a straight line from the crown of your head to your feet. Make sure not to let your lower back arch, and keep your abdominal tight the entire time. Hold for 30 seconds for beginners and work your way up to 60 secs.
20. Side Plank. Lay on your RIGHT side, stacking your hips and feet. Position your bottom RIGHT elbow direct under your RIGHT shoulder. Lift your bottom hip off the ground to make a straight line in a plank. Your should be lifting from your bottom oblique and feel an slight pinch in the waistline.
Reach your top hand towards the ceiling or place them on your top hip. Be sure to accomplished the side plank on both sides, you may notice one side is stronger than the other (that is normal, but we’d like to fix that as much as possible). To modify these workout, keep your bottom knee on the ground.
21. Straight Leg Crunch. Lying on your back, extend your arms and legs straight up to the ceiling. Pull your navel into your spine and apply your abdominals to lift your head, neck, and shoulders off the mat to reach the hands towards the feet. On control, lower your head back down. Whenever you need more support for your neck, place your hands behind your head, but make sure not to pull on the neck.
22. Bicycle. Lay with your back on the mat and place your hands behind your head. Bring your knees up in a 90-degree bend, with your knees direct over your hips. Applying your abdominals, lift your chest and your head off the mat some inches and rotate to the RIGHT, reaching your LEFT elbow to your RIGHT knee, and at the same time reaching your LEFT leg out straight to hover off the mat. Come back into the center on your knees over your hips, and repeat on the other side.
23. Leg Lowers. These crunchless ab workout really focuses on those lower abdominal, but as you perform this exercise you’ll feel all over those abdominal and even feel the muscles in the back aid stabilize your torso. Lay on your back and raise your legs into the air. On control, lower your legs towards to floor but keep the lower back glued to the mat. You do not have to go down too far, just make sure to keep the abdominal engaged. Apply the lower abs to pull those legs back up.
24. Windshield Wipers. Lay with your back with your arms out in a “T” position and your legs extended straight up to the ceiling. Engage your abs and keep your shoulders glued to the floor for you let your legs drop over to the RIGHT some inches, allowing your left hip to come slightly off the ground. For you feel like you just start to lose control, apply your LEFT side obliques to pull the legs back up to the center, straight up. Repeat on the other side as one full repetition.
25. Superman. Laying with your stomach with your mat, extend your arms over your head on your palms facing down. Reach the crown of your head forward and let your nose hover an in off the ground. Draw your shoulder blades down your back for you lift your arms and legs some inches off the ground. Think about squeezing your glutes and pulling your shoulders together to engage your entire back. Lower your arms and legs, and repeat.