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[Sulsulero]

Easy At-Home Workout Moves to Build Core Strength​

Sit-Ups. Basic, but effective. Aim for 20 to start, and work your way up to 50 once you’re a pro. Do not tuck your feet under a chair or table for assistance, to get the maximum effect.

Crunches. These bite-sized versions of the whole enchilada isolate smaller, deeper abdominal muscles in their motion. Shoot for three sets of 20.

Bicycles. Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, for one minute.

Planks. Hands down the best overall bodyweight toning move you can do. Rest on your elbows and toes, keeping your back and legs straight. Hold for one minute.

Lower-BodyAt-Home Workout Moves​

Squats. Back straight, feet slightly turned out. Drop your seat to knee height. Do two sets of 10. Advanced/Dad version: do these with your kid on your back.


Lunges. This is the best quad toner in town. Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do two sets of 10 on each side.

Squat Jumps. Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Advanced version: When you push off the floor into a jump, add a half-twist so you land facing the opposite direction. Do two sets of 10.

High Knees. Jog in place for one minute, lifting each knee as high as you can.

Bavarian Split Squats. It sounds hardcore, but it’s just a regular squat with one leg resting on a chair seat or low table behind you. Focus on keeping your weight over your forward leg, and don’t let your knee bend further than your toes. Two sets of 10 on each side.

Calf Raises. Face a wall and place your palms against it for balance and support. Rise up onto your toes and back down. Repeat 20 times. Advanced version: Let your kid ride piggyback for extra resistance.

Upper-Body At-Home Workout Moves​

Push-Ups. Drop and give us 20. Let your child sit on your butt for extra weight resistance.


Dips. Sit in a sturdy chair, hands holding the front edge of the seat. Push your butt forward until it is it suspended in front of the seat and your weight is being supported by your arms. Bend elbows and drop your hips toward the floor. Straighten. Do two sets of 10 dips.

Dead Lifts. A modified version of the gym classic, you’ll need a heavy, low-to-the-ground object for this, such as two gallon-size jugs of water, dumbbells, or a duffel bag filled with shoes. Start standing, feet shoulder-width apart, back straight, knees slightly bent. Keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you. Return to a vertical position. Lower down; raise back up. Do 20 times.

At-Home Cardio-Boosting Exercises​

Jumping Jacks. Time to get your heart rate up. Making sure to raise your hands over your head each time, and keep the cardio going for at least one minute.

Burpees. Get from a perfect plank to a jump with the hands in the air and back again as fast as possible. Start with 10 and work up from there.

Burpees supremacy

 

[givemesalsa]

Easy At-Home Workout Moves to Build Core Strength​

Sit-Ups. Basic, but effective. Aim for 20 to start, and work your way up to 50 once you’re a pro. Do not tuck your feet under a chair or table for assistance, to get the maximum effect.

Crunches. These bite-sized versions of the whole enchilada isolate smaller, deeper abdominal muscles in their motion. Shoot for three sets of 20.

Bicycles. Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, for one minute.

Planks. Hands down the best overall bodyweight toning move you can do. Rest on your elbows and toes, keeping your back and legs straight. Hold for one minute.

Lower-BodyAt-Home Workout Moves​

Squats. Back straight, feet slightly turned out. Drop your seat to knee height. Do two sets of 10. Advanced/Dad version: do these with your kid on your back.


Lunges. This is the best quad toner in town. Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do two sets of 10 on each side.

Squat Jumps. Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Advanced version: When you push off the floor into a jump, add a half-twist so you land facing the opposite direction. Do two sets of 10.

High Knees. Jog in place for one minute, lifting each knee as high as you can.

Bavarian Split Squats. It sounds hardcore, but it’s just a regular squat with one leg resting on a chair seat or low table behind you. Focus on keeping your weight over your forward leg, and don’t let your knee bend further than your toes. Two sets of 10 on each side.

Calf Raises. Face a wall and place your palms against it for balance and support. Rise up onto your toes and back down. Repeat 20 times. Advanced version: Let your kid ride piggyback for extra resistance.

Upper-Body At-Home Workout Moves​

Push-Ups. Drop and give us 20. Let your child sit on your butt for extra weight resistance.


Dips. Sit in a sturdy chair, hands holding the front edge of the seat. Push your butt forward until it is it suspended in front of the seat and your weight is being supported by your arms. Bend elbows and drop your hips toward the floor. Straighten. Do two sets of 10 dips.

Dead Lifts. A modified version of the gym classic, you’ll need a heavy, low-to-the-ground object for this, such as two gallon-size jugs of water, dumbbells, or a duffel bag filled with shoes. Start standing, feet shoulder-width apart, back straight, knees slightly bent. Keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you. Return to a vertical position. Lower down; raise back up. Do 20 times.

At-Home Cardio-Boosting Exercises​

Jumping Jacks. Time to get your heart rate up. Making sure to raise your hands over your head each time, and keep the cardio going for at least one minute.

Burpees. Get from a perfect plank to a jump with the hands in the air and back again as fast as possible. Start with 10 and work up from there.

calisthenics is key

 

[fufufoo]

wag kumain ng marami mas mabilis

 

[Luckysaint]

here's my sample workout

[Day 1- Power]

1a. Plyo pushups, 6x2
1b. Jump squats, 6x4

2a. Plyo pullups, 6x2
2b. Jump lunges, 6x8 total

3a. Broad jump, 6x1 (max distance)

4a. Burpees with high jump, 6x2

---

[Day 2- Circuit]

Five rounds of:
10 Pushups
16 Walking lunges
1 minute of crawling (bear crawls, crab crawls…etc)
30 second mountain climbers
30 second jumping jacks

---

[Day 3- Strength]

1a. L-sit pullup, 4x5
1b. Pistol squats, 4x4 per leg
1c. Plank hold, 4x30 seconds

2a. Handstand pushup, 4x4
2b. Single leg elevated hip bridge, 4x8 per leg

3a. Body rows, 4x8
3b. Hollow hold, 4x30 seconds

---

[Day 4- Up to you]

Use this day to crush another power, strength, or circuit style workout; or just play around and do what you feel like doing.

A lot of the success of a long term workout plan comes from doing things you enjoy, along with the things you want to work on.

---

Final Thoughts

So to recap, the “best” home workouts should be determined by your goal. However, you can start to make power moves towards any fitness goal simply by becoming a master of your bodyweight.

 

[basuragirl]

Maraming salamat! Buti wala kailangan na gamit sa post mo sir, pag nagssearch ako sa google may gamit lahat kahit sabi ko yung wala e lol

 

[schmuckfuck]

thank you! 2 weeks nang hindi nakakapag gym try ko lahat yan tom

 

[ploktzy]

Easy At-Home Workout Moves to Build Core Strength​

Sit-Ups. Basic, but effective. Aim for 20 to start, and work your way up to 50 once you’re a pro. Do not tuck your feet under a chair or table for assistance, to get the maximum effect.

Crunches. These bite-sized versions of the whole enchilada isolate smaller, deeper abdominal muscles in their motion. Shoot for three sets of 20.

Bicycles. Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, for one minute.

Planks. Hands down the best overall bodyweight toning move you can do. Rest on your elbows and toes, keeping your back and legs straight. Hold for one minute.

Lower-BodyAt-Home Workout Moves​

Squats. Back straight, feet slightly turned out. Drop your seat to knee height. Do two sets of 10. Advanced/Dad version: do these with your kid on your back.


Lunges. This is the best quad toner in town. Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do two sets of 10 on each side.

Squat Jumps. Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Advanced version: When you push off the floor into a jump, add a half-twist so you land facing the opposite direction. Do two sets of 10.

High Knees. Jog in place for one minute, lifting each knee as high as you can.

Bavarian Split Squats. It sounds hardcore, but it’s just a regular squat with one leg resting on a chair seat or low table behind you. Focus on keeping your weight over your forward leg, and don’t let your knee bend further than your toes. Two sets of 10 on each side.

Calf Raises. Face a wall and place your palms against it for balance and support. Rise up onto your toes and back down. Repeat 20 times. Advanced version: Let your kid ride piggyback for extra resistance.

Upper-Body At-Home Workout Moves​

Push-Ups. Drop and give us 20. Let your child sit on your butt for extra weight resistance.


Dips. Sit in a sturdy chair, hands holding the front edge of the seat. Push your butt forward until it is it suspended in front of the seat and your weight is being supported by your arms. Bend elbows and drop your hips toward the floor. Straighten. Do two sets of 10 dips.

Dead Lifts. A modified version of the gym classic, you’ll need a heavy, low-to-the-ground object for this, such as two gallon-size jugs of water, dumbbells, or a duffel bag filled with shoes. Start standing, feet shoulder-width apart, back straight, knees slightly bent. Keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you. Return to a vertical position. Lower down; raise back up. Do 20 times.

At-Home Cardio-Boosting Exercises​

Jumping Jacks. Time to get your heart rate up. Making sure to raise your hands over your head each time, and keep the cardio going for at least one minute.

Burpees. Get from a perfect plank to a jump with the hands in the air and back again as fast as possible. Start with 10 and work up from there.

Thanks for sharing this!

 

[akabane50]

Easy At-Home Workout Moves to Build Core Strength​

Sit-Ups. Basic, but effective. Aim for 20 to start, and work your way up to 50 once you’re a pro. Do not tuck your feet under a chair or table for assistance, to get the maximum effect.

Crunches. These bite-sized versions of the whole enchilada isolate smaller, deeper abdominal muscles in their motion. Shoot for three sets of 20.

Bicycles. Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, for one minute.

Planks. Hands down the best overall bodyweight toning move you can do. Rest on your elbows and toes, keeping your back and legs straight. Hold for one minute.

Lower-BodyAt-Home Workout Moves​

Squats. Back straight, feet slightly turned out. Drop your seat to knee height. Do two sets of 10. Advanced/Dad version: do these with your kid on your back.


Lunges. This is the best quad toner in town. Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do two sets of 10 on each side.

Squat Jumps. Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Advanced version: When you push off the floor into a jump, add a half-twist so you land facing the opposite direction. Do two sets of 10.

High Knees. Jog in place for one minute, lifting each knee as high as you can.

Bavarian Split Squats. It sounds hardcore, but it’s just a regular squat with one leg resting on a chair seat or low table behind you. Focus on keeping your weight over your forward leg, and don’t let your knee bend further than your toes. Two sets of 10 on each side.

Calf Raises. Face a wall and place your palms against it for balance and support. Rise up onto your toes and back down. Repeat 20 times. Advanced version: Let your kid ride piggyback for extra resistance.

Upper-Body At-Home Workout Moves​

Push-Ups. Drop and give us 20. Let your child sit on your butt for extra weight resistance.


Dips. Sit in a sturdy chair, hands holding the front edge of the seat. Push your butt forward until it is it suspended in front of the seat and your weight is being supported by your arms. Bend elbows and drop your hips toward the floor. Straighten. Do two sets of 10 dips.

Dead Lifts. A modified version of the gym classic, you’ll need a heavy, low-to-the-ground object for this, such as two gallon-size jugs of water, dumbbells, or a duffel bag filled with shoes. Start standing, feet shoulder-width apart, back straight, knees slightly bent. Keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you. Return to a vertical position. Lower down; raise back up. Do 20 times.

At-Home Cardio-Boosting Exercises​

Jumping Jacks. Time to get your heart rate up. Making sure to raise your hands over your head each time, and keep the cardio going for at least one minute.

Burpees. Get from a perfect plank to a jump with the hands in the air and back again as fast as possible. Start with 10 and work up from there.

thanks basta walang weights ok sya