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Easy Beginner Workout That You Can Do at Home

by Ida Harris
written by Ida Harris
WorkoutSmile.com - Beginner workout movements at home without equipment

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You want to start your workout but do not know what, where and how to start? Here's an easy beginner workout that you can do at home, with step-by-step instructions on how to perform the listed exercises.

Beginner Workout At Home Without Equipment
1. Sumo squats
2. Air Squat
3. Standing Russian Twist
4. Good morning
5. Surrenders
6. Seated trunk rotation
7. Mat Swimming

1. Sumo squats

Sumo-Squats

The sumo squat is a great lower-body strength exercise that emphasizes the muscles of the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves

  • Stand with your feet positioned wide, toes pointed out;hold your hands in front of your chest; bend the knees until the buttocks are lowered deeply and the thighs are parallel to the floor. Ensure that the weight back is kept in the heels.
  • Then lift up the back, completely stretch the legs, squeeze the glutes.
  • This is the end of one rep.

2. Air Squat

Air-Squat

Air squats (bodyweight squats), are commonly used in training programs like workout routines.

  • Stand with your feet positioned parallel or toes slightly turned out as long as they are wider than the shoulders.
  • Bend your knees until your butts are lowered deeply, your thighs are parallel with the floor; bend your elbows so that the weight back is kept in your heels.
  • Lift the back up, totally extend the legs, squeeze the glutes to make the most of this exercise.
  • This marks the end of one rep.

3. Standing Russian Twist

Standing-Russian-Twist

The standing Russian twist is a core exercise that targets the muscles that stabilize the spine.

  • Stand upright, keep the knees soft, and hold the hands at the chest level.
  • Maintain your pelvis in a stable position when you twist your rib cage from side to side. Ensure that your abdominals are pulled towards your spine when you rotate from side to side.
  • Rotate to the right once and to the left once to accomplish one rep.
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4. Good morning

  • Stand upright, keep your feet in a butt-width position, locate your hands on your buttocks or behind your head, open your elbows wide.
  • Pull the abs towards the spine and maintain your back in a neutral position when squeezing your hips backwards so that the back is nearly parallel with the floor.
  • Bend your knees slightly as you hinge forward.
  • Return to the upright-standing position, press your buttocks.
  • This ends one rep.

5. Surrenders

Surrenders

Surrenders is an underestimated exercise that works the entire body

  • Stand upright, place your hands at the back of your head, open your elbows wide.
  • Lower the right knee down to the floor and then lower the left one to so that you are kneeling.
  • Bring the right knee up and position the right foot ahead of you.
  • Lift your left foot forward so that you are in a deep squat, then squeeze the heels to return to the standing position.
  • Reverse the movement to accomplish one rep.

6. Seated trunk rotation

Seated-Trunk-Rotation

The seated trunk-rotation fitness test helps you evaluate your flexibility

  • Sit with your back kept straight upright and your legs stretched out in front of you, lean slightly forward.
  • Relax your elbows, bring your hands up to the bottom of the rib cage’s level.
  • Pull the navel to the spine and gradually rotate to the right until the hips touch the floor. It is not a large move and comes from the ribs twisting. Breathe in through the centre then twist to the left.
  • This ends one rep.

7. Mat Swimming

Mat-Swimming

Beginner workout movements at home without equipment

  • Lie on your midsection, stretch out your legs and arms
  • When you breathe in, lift your legs and arms up from the floor. Gradually reverse to the other arm and leg.
  • Maintain in the position for 30 seconds.

As you can see, all of the above-mentioned movements are for beginners’ workout at home without equipment. Patiently try these exercises and you will see the result after a certain amount of time. But remember to do these moves on a regular basis because irregular exercising can be counterproductive and leave undesirable outcomes on your health.

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2 comments

Daisy Atkins March 30, 2019 - 12:17 am

It’s such a pleasure learning from you. Your blog post is always catchy and easy to read.

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