Bodyweight Workouts to do in the home: Day 2
This is the second blog in my series, ‘Bodyweight Workouts to do in the home’, giving you advice on the various bodyweight exercises you can do that are useful for working different muscle groups on different days giving you an all-body workout at home over the course of six days. If you completed ‘Day 1 – Shoulders, Chest and Triceps’ well done that’s the first stage done. We want to keep that momentum going now! There are five more workouts to complete which you can then keep doing on a consistent level in your own time. Watch this space!
Day two is now focusing on working your legs. Find a spacious area free of obstacles and try the following exercises. Perform as many repetitions as possible for each exercise for 30 seconds, a minimum of 10 repetitions per exercise, however we are looking to aim for much more than that! After each exercise rest for 30 seconds and then move on to the next one. Once you have completed all of these, start with the first move again.
Test yourself by keeping a track of your personal best. See how many reps you can do in 30 seconds and then try and do even more the next time. This encourages healthy competition and motivation where you are pushing yourself even harder each time. Complete three circuits in total (that’s all the exercises below three times). To make it even more challenging aim to complete four circuits in total.
Day 2 – Legs
1. Deep squat (30 seconds)
With toes pointing out and legs apart slowly bend your knees and lower glutes to the ground to a point where your hamstrings touch your calves. Drive back up slowly and repeat. The slower you do this move the better as your muscles are under tension for longer periods, you will feel more of a burn in the thighs. If you are a beginner to this exercise put a chair closely behind for support when performing the movement. When you go down into the squat touch your bum lightly on the chair before powering back up to a standing position. Rest for 30 seconds.
2. Narrow stance squat (30 seconds)
Try doing the same movement this time with a narrow stance with toes pointing forward. This time you will feel more of a burn in the outer thighs! Rest for 30 seconds.
3. Bulgarian split squat (30 seconds each side)
Put one foot on a bench/chair behind you with laces down, your back knee bent at 90 degrees. With your front leg bent at a 90-degree angle, lower your body slowly, then drive back up slowly. Repeat on the other side. For beginners try this exercise without the bench/chair behind initially. Your back leg will still be bent at a 90-degree angle, but you will be resting on the ball of your foot on the ground. When you are more confident with the exercise make it more challenging by then adding the bench/chair. Rest for 30 seconds.
4. Lunges (30 seconds)
Step forward with your right leg and bend at the knee at a 90-degree angle, lowering the back leg as low to the ground as possible, similarly keeping the back knee bent at the same angle. Lower down slowly maintaining your balance, keeping a neutral spine and chest proud. Step back to a standing position and repeat on the other leg. Beginners can hold onto a sturdy chair for balance. Even better if you are with a partner or friend ask them to hold onto your hand or place your hand on their shoulder for extra stability and support. Rest for 30 seconds.
5. Reverse lunge (30 seconds)
This time step backward with your right leg from a standing position until both your knees are at a 90-degree angle. Make sure your front knee is in line with your toes and back knee is pointing towards the ground. Push yourself forward to the start position and repeat with the other leg, maintaining your balance keeping the chest proud and spine in neutral position. This move targets the quadriceps and glutes and improves balance and coordination. As mentioned above you can use a support for balance whilst performing this exercise, whether this is a friend/partner or something sturdy. Rest for 30 seconds.
6. Single-Leg, Straight-Leg Deadlift Reach (30 seconds each side)
Stand hip-width apart and lean forward, with neutral spine and chest proud so you are not slouching forward. With arms by your sides, bend forward at the hips and lower your torso until you are nearly parallel to the ground while simultaneously reaching to the ground with your right arm and pushing your left leg behind you. At this point your body should be in line. Repeat this movement with the opposite leg. Rest for 30 seconds.
… and repeat (3-4 circuits)
Here we have focused on a range of exercises to work your lower body. If you have followed the advice and attempted them all well done! Keep checking out our website https://www.elemental-fitness.com/our-blog for further blogs titled ‘Bodyweight Workouts to do in the home’ giving you more advice. The best thing about them is that because you don’t need any equipment you can do these wherever and whenever whether this is at home, work (on your break of course!) or outdoors.
If you need further advice or are thinking of taking your fitness to the next level our personal trainers at Elemental Fitness have different specialisms and are on hand to give you guidance and create an effective programme to meet your needs. For further information on what we can offer you at Elemental Fitness click on this link: https://elemental-fitness.com/training/personal-training-leeds
Go here to see our previous blog on Day 1: https://elemental-fitness.com/our-blog/bodyweight-workouts-to-do-in-the-home-day-1