You dont need an expensive gym membership or personal trainer to get in shape. You can create your own mini-gym in the comfort of your living room and complete a full-body workout in 30 minutes. The key is to focus on compound exercises that use your body weight and every-day items for some resistance. Below are four great at-home compound exercises to get the blood pumping by engaging multiple muscle groups at the same time.
Squats are a very common exercise for most people looking to improve their health due to their ability to boost core strength, improve posture and supercharge your metabolism. Start by standing with feet about shoulder-width apart, back straight. Lower your torso by bending your knees while keeping your back straight. When your legs are at a 90 degree angle, pause for a moment before returning to standing position. Perform 10-15 reps for 3 sets. After becoming comfortable with this exercise, add weight by holding a small weight in each hand, such as a filled 2L milk jug.
Tricep dips are great for working arm muscles, especially triceps and forearms, as well as shoulders and back muscles. All you need to get started is a low sofa by Fantastic Furniture or ottoman. Grip the edge of the sofa with both hands, facing forward. Move your feet out ahead of you and while keeping your legs and torso straight, lower yourself to the floor until your elbows are level with your shoulders. Repeat this exercise for 10-12 reps for 3 sets. Once this exercise becomes easy, you can step up the resistance by placing a weight on your lap, such as a doorstop or a family pet!
Push ups are a common but underrated exercise that activates multiple muscle groups and builds core strength. If you need me to explain how to do a push up, then we’re in trouble. Do 10-12 reps for 3 sets. Add difficulty by placing your palms further apart, or closer together to work different muscle groups in your back, shoulders and chest.
Now that we’ve covered legs, arms, chest, back and shoulders – lets move on to working out abs. While normal sit ups are great, poor technique can lead to straining other muscle groups. Ab crunches force you to compress all the major ab muscle groups while also activating your lats. Lying flat on your back, with your hands behind your head, lift your knees upward while keeping your legs only slightly bent. You should feel strain on your abs after holding this position after a few seconds; pause and release before repeating. Repeat 10-15 reps for 3 sets. Add difficulty by alternating lifting one leg at a time, or by slightly twisting your torso by raising one elbow at a time.