Whether you are operating a busy schedule or are feeling less than enthused about venturing out into the winter weather, trips to the gym happen less frequently. Instead of stressing out about finding time to head to a gym, craft a custom workout routine right from home. With little to no equipment, you can achieve a satisfying workout with exercises from a Bulgarian split squat to tried-and-true squats. But, your comfort becomes your first choice, to reduce the risk of foot injury make sure you order your medical-grade orthotics at Orthotics Direct for your home exercise.
1. Bulgarian Split Squat
- Stand in front of a surface, such as a bench or a chair, with your back to it.
- Rest one foot on the surface, either with your toes pointed or flat on the top.
- Hold your hands together in front of you. Or, hold a weight in your hand on the same side as the straight leg.
- Sink the body down into a split squat.
- Using the straight leg, lift back up. The leg on the surface should help balance you in the position but should not be exerted.
- Repeat.
- Switch legs and repeat on the other side.
2. Burpees
- Stand with your feet shoulder-width apart. Keep your arms by your side.
- Bend your knees and place your palms in front of you on the mat.
- Kick your legs behind you and swiftly lower your body towards the floor, bending your elbows.
- Using your arms, push your body back up and pull your legs under your body.
- Jump into the air and reach your arms overhead, fingers pointed.
- As you end, your knees will be slightly bent.
- Repeat the routine in quick, fluid movements.
3. Hammer Curls
- Stand with your feet hip-width apart.
- Grip one dumbbell in each hand with the palm sides of your hands facing each other and keep your wrists tight.
- In the resting position, your arms will be at a 90-degree angle with your elbow.
- Lift the dumbbell high enough so the thumb is at shoulder height.
- With slow, controlled movement, lower back to resting position.
- Repeat.
4. High Knees
- Stand with your feet hip-width apart.
- In a running manner, bring your knees up to your chest, as high as you can, while pumping your arms.
- As you run in place, engage the core and lift the chest. Ensure you land lightly on the balls of your feet.
- Continue for as long as you would like.
5. Jumping Lunges
- Stand with your feet shoulder-width apart.
- Jump up and move into a lunge position with one leg forward and one leg back. Both legs should be bent at a 90-degree angle.
- Jump up and switch your legs in mid-air to switch the positions of the legs.
- Repeat the movements in quick motions.
6. Marching Glute Bridge
- Lie on your back with your knees bent and your feet flat on the floor. Lay your arms by your side with palms facing up.
- Align your hips and lift them off the mat into a bridge pose. (Your hips will stay lifted throughout the exercise).
- Keeping your knees bent, alternate lift one leg into the air and hold for 5 seconds before lowering back down. Engage the core to keep your hips lifted.
- Repeat.
7. Lateral Leg Raises
- Lie down on your side with your legs extended.
- Lift your top leg upwards, raising it at about a 45-degree angle.
- Slowly lower back down.
- As you practice this exercise, alternate sets with flexed toes and pointed toes.
- Repeat.
- Turn around and repeat on the other side.
8. Planking
- In a position face down on the mat, lift your body with your forearms and toes on the mat.
- One arm at a time, place palms on the mat to lift the body to full plank.
- Keep the core engaged as you move and repeat.
- For a more advanced technique, try lifting one leg in the air during the routine to rely on one leg for support or hold one arm to your chest using one arm for support.
9. Squats
- Stand with your feet shoulder-width apart.
- Keeping your weight in your heels, squat your butt down and bend your knees as if you were sitting in a chair. Your thighs should be parallel to the ground on the squat.
- Use your heels to push your body back to standing while keeping your core tight.
- Repeat.
Conclusion
With any new exercise, it can take some time to perfect it and get comfortable with the movements. Keep at it and don’t get discouraged! Switch up the routines to give your body enough time to rest and reset so you can gain the maximum benefits from these exercises.