As the summer comes to a close, it’s time to consider your plan for working out inside. Many of us love going for runs or walks around the neighborhood when it’s nice out, but for us Midwesterners, we know the cold air isn’t far away. Enjoy the rest of summer and the fall season while you can, but sooner or later, it will be difficult to get your outdoor workout in. You’re always welcome to work out at your local Xperience Fitness, but we understand why some might sometimes prefer an indoor home gym. Check out some indoor workouts below you can do at home when the weather gets colder.
At-Home Full-Body Workout
A full-body workout can build muscle mass quicker than traditional weight lifting can. Full-body workouts are great because they target multiple muscles at once in every exercise, they are compound movements that do not work a muscle by isolation, but work multiple muscles in the same exercise.
There are several benefits to full body workouts, one being that you can work multiple muscles at the same time using one exercise, making your workouts more efficient and less time-consuming. Second, full-body workouts are great to help maintain range of motion and basic body movements. As we age, our flexibility and strength can decline, but full-body workouts help to slow this decline because you are calling multiple muscles to work together. These workouts will help you improve your ability to function on a daily basis.
Follow this 10-minute at-home full-body workout to get the most out of your next workout.
Lunging Curls
Targets: glutes, quads, hamstrings, biceps
The lunge curl is an exercise that involves two common exercises; the lunge and the curl. The combination of the two targets the glutes, quads, hamstrings, and biceps. It boosts your heart rate, builds muscle mass, ignites your metabolism, and burns calories. What exactly does this exercise do for your body?
- Builds strength and size in the hamstrings, glutes, and quads
- Builds core and hip stability
- Encourages upright posture to maintain positioning and balance
How To Do Lunging Curls:
- Stand tall with your feet hip distance apart.
- Take a large step forward with one foot and lower your body toward the floor.
- Both legs should be bent at a 90-degree angle at the bottom of the lunge.
- Bring weights in towards shoulders to complete bicep curl then push off front foot and return to start.
- Repeat on the other side.
Complete this exercise with 3 sets of 10 reps with dumbbell weights.
Squats
Targets: lower body and core
Squats are one of the best exercises you can do if you are trying to get in shape, as they work essentially the whole body. The muscles primarily worked are the lower body and core, however, if variations of the squat like overhead or back squats are done, then the upper body muscles are being worked as well. Squats can be done with or without weights.
How To Do a Squat:
- Start with your feet slightly wider than hip-width apart.
- Keep your chest up, engage your core, and shift your weight onto your heels as you push your hips back into a sitting position.
- Lower your hips until your thighs are parallel or almost parallel to the floor.
- Exhale and push back up to the starting position.
Complete this exercise with 3 sets of 10 reps with dumbbell weights.
Dumbbell Floor Chest Press
Targets: upper body
The Dumbbell Chest Press is a staple in many athletes’ (or non-athletes) workout routines. It is a critical part of just about every athlete’s training protocol as the ability to push and expel strength in front of the body is needed in every sport.
This movement is also highly functional—it’s the same strength needed to push something open, or to carry something around.
This move allows you to press the most weight possible to target your pecs, delts, and triceps.
How To Do Dumbbell Floor Chest Press:
1. Lay face down on a mat or flat surface, with arms stretched out.
2. Keep your hands and arms straight throughout the exercise.
3. Raise your hand and legs 4-5 inches off the ground.
4. Hold for 5 seconds, then return to starting position.
Complete this exercise with 3 sets of 10 reps.
Crunches
Targets: core
Abdominal crunches are designed to tone the core muscles of the body and aid in strengthening core muscles, improving posture, and increasing the mobility and flexibility of the ab muscles.
How To Do Crunches:
- Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Brace your abs and inhale.
- Exhale and lift your upper body, keeping your head and neck relaxed.
- Inhale and return to the starting position.
Do 25 of these!
Lateral Raise
Targets: shoulders
The lateral raise is an effective exercise designed to strengthen shoulder muscles by isolating the lateral head of the deltoid muscle. If performed regularly, lateral raises can help you develop stronger, broader shoulders.
How To Do a Lateral Raise:
- Stand with a dumbbell in each hand at your sides, palms facing in. Your feet should be hip-distance apart. Your head should be looking straight.
- Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height, and your body is forming a “T” shape. Breathe in as you lift the dumbbells.
- Pause and hold for a second at the top of the movement.
- Lower the weights, bringing your arms back to your sides.
Complete this exercise with 3 sets of 10 reps.
These exercises should give you a quick and effective full-body workout! Make sure not to push your muscles too hard and to rest as needed.