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Is Your Gym Closed? Exercises You Can Do from Your Living Room

By Roommates.com, on 05/19/2020

For many of us, going to the gym was a very important part of our daily routine, and we’re now forced to make due with what we can at home (if we can even find the motivation right now). Walking through the aisles of treadmills, machines, and free weights while staring at all the beautiful people might be a temporary thing of the past. Or maybe you’re one of the people who despised even thinking about going to the gym at all in the first place. What we’re about to give you are some simple ways to get that body moving at your new home gym, AKA your living room. Try to avoid being a total couch potato and give these easy workouts a go, and really, what do you have to lose?

Guns: Beginners should start with reps of 3x5 and then slowly increase their workload as they feel themselves getting stronger, unless otherwise noted.

  1. Triceps Dip
    1. Sit on a stable chair or couch
    2. Grip the edge of the seat
    3. Stretch your legs in front of you
    4. Move your body forward so that your body is hovering over the ground and your arms are holding you up.
    5. Dip down until your elbows are positioned at 90 degrees and then raise your body back up.
  1. Pull-Ups
    1. Find a convenient and sturdy horizontal bar - you can also purchase one of those trendy pull-up bars for your doorway online!
    2. With arms shoulder width apart, slowly lower your body and then raise it back again until your chin is flush with the bar

Beginners should start with reps of 3x3 and then slowly increase their workload as they feel themselves getting stronger. If you are unable to complete a repetition, find a spotter who is willing to help.

  1. Half-Moon Rotations
    1. Sit or stand with your back straight and feet shoulder width apart facing forward
    2. Your arms should be parallel with your shoulders fully extended outward with the palm facing down
    3. Rotate your arms so that your palm is facing up and then return them facing down.

When performed without weights of any kind, this exercise requires a great deal of reps for best results.

Stems & Buns: Beginners should start with reps of 3x5 and then slowly increase their workload as they feel themselves getting stronger.

  1. Burpees
    1. Stand straight with your hands to your sides
    2. Squat to the floor and place your hands on the ground
    3. Kick your legs back into a push-up position
    4. Kick your legs forward back into a squat position
    5. Jump straight up into your original position
  1. Squats
    1. Standing straight, hold your hands out straight in front of you parallel to the ground
    2. With your back arched, slowly lower your butt until your legs are at a 90 degree angle
    3. Raise your butt until you are back standing straight up
  1. Lunges
    1. Standing straight with your feet hip-distance apart, step forward with one leg into a deep knee bend. (The knee should not go you’re your toes).
    2. Reverse the motion while lifting your knee to hip level as you swing back through your body so that you are in a deep knee bend with the same leg now behind you instead of in front.
    3. Once your set of reps is finished, repeat with the other leg.
  2. Hip Lifts
    1. Lie on your back with your feet on the floor and knees bent slightly
    2. Lift your hips. Hold, and then lower them into the original position
    3. Squeeze your butt and hamstrings as you reach the top of your lift

Beginners should start by doing as many quality reps as they can within 30 seconds

Chest: Beginners should start with reps of 3x5 and then slowly increase their workload as they feel themselves getting stronger.

  1. Push-Ups
    1. Plank your body so that you are parallel to the floor with your palms supporting your upper half and your feet close together supporting your legs
    2. While keeping your back and legs straight, slowly lower your body until your nose is nearly touching the ground
    3. Use your arms to raise your body back into its original position
  1. Incline Push-Ups
    1. Assume a plank position, but with your hands gripping a stable chair or stool so that your body is inclined
    2. While keeping your back and legs straight, slowly lower your body until your nose is nearly touching the surface of whatever you are holding on to
    3. Use your arms to raise your body back into its original position
  1. Decline Push-Ups
    1. Assume a plank position, but with your feet resting on a stable chair or bench so that your body is declined
    2. While keeping your back and legs straight, slowly lower your body until your nose is nearly touching the surface of the ground
    3. Use your arms to raise your body back into its original position

Tummy: Beginners should start with reps of 3x10 and then slowly increase their workload as they feel themselves getting stronger.

  1. Bicycles
    1. Lie on your back with your hands cradling the rear of your head
    2. Raise your knees into your chest and lift your shoulder blades the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
    3. Rotate left as your raise your right elbow to your left knee and straighten the opposite leg, raising your right elbow
    4. Switch to the opposite side so that you are bringing your left elbow toward your right knee
    5. Repeat
  1. Vertical Leg Crunch
    1. Lie on your back with your hands cradling your head and your legs raised straight up and knees crossed
    2. Lift your shoulder blades off the floor by tightening your abdomen
    3. Relax, returning your shoulder blades to the floor
    4. Repeat

 

  1. Reverse Crunch
    1. Lie on your back and cradle your head with your hands
    2. With your feet crossed, raise your knees toward your chest until they're bent to 90 degrees
    3. Tighten your abs and lift your hips off the floor as you reach your legs upward