basic at-home workout!
Hello everyone! Are you one of those people who wants to work out but doesn’t know how? Do you hate going to the gym? Well, here’s a rubric for you to make your very own workout at home without the need of any equipment! (of course, if you have gym equipment feel free to use it)
Basic info: the proper workout consists of warming up, raising body temperature, working on the area you desire, warming down, and stretching.
Step 1: get your body warm– warm up (5 minutes)
This is a crucial step since you don’t want to injure yourself while working out! Start by making the basic moves your PE teacher taught you at school. Here’s a picture to guide you through this step.
Step 2: raise your body temperature (10 minutes)
This step is also known as cardio. Many people like going for a run, others like skipping rope, etc. You can do any cardio you want. Here are more cardio ideas.
Step 3: work on the area you desire (25 minutes)
Whether it’s leg day, arm and back day or whatever day, you will want to focus on this specific area in this part of the workout. If it’s leg day, choose 5 different leg exercises to make up a set. Choose the amount of repetitions you want and add some weight if it’s too easy for you. Here’s an example.
Area of the day: legs
Set: Regular squats, sumo squats, lunges, side lunges, standing leg raises
Reps: 20 per exercise; 5 sets.
Explanation: a set consists of 20 regular squats, 20 sumo squats, 20 lunges, 20 side lunges, and 20 standing leg raises. Since I want to do 5 sets, I’ll have to repeat these exercises 5 times
Step 4: warm down (10 minutes)
For warm down you’d wanna do some more exercises less rigorous than the last step; for instance, you’d want to do a small ab workout to get your body temperature down. If you ask me, I regularly do 200 different ab exercises (5 exercises, 40 reps for each exercise) and 100 superman (back exercise). This normally takes me 10 minutes.
Step 5: stretch (10-20 minutes)
Stretching is ALWAYS the underrated part of a workout. When have you seen people stretching at the gym? Personally, I’ve seldom seen people stretching at the gym. Nowadays, people are focusing more on weightlifting than stretching, so they’re stressing their muscles and not relaxing them; the consequence for this is a sore body the next morning. Based on the example from step 3, I’d focus on stretching my legs for 10 minutes and the rest of my body for other 10 minutes. This will relax my muscles and will lessen my body soreness the next morning.
Side note: The best at-home exercises are bodyweight exercises. There are plenty of examples for these on the internet; if you want to work other parts of your body and have no clue on what exercises to do, look them up!
Thank you for reading and I hope you liked today’s blog!
Stay basic,
jt <3