NubianNewYorkers: NubianNewYorkers: Explore Your Perfect Home Gym: Find Out What You've Been Missing!

Thursday, July 18, 2024

NubianNewYorkers: Explore Your Perfect Home Gym: Find Out What You've Been Missing!

As a natural introvert I tend not to like to be around crowds, unless Im working. So, naturally I dont like going to the gym unless its empty..

Something I do that I suggest for everyone is, have a workout routine for home for the days you cant or wont head to the gym. This is great for fitness beginners AND for veteran exercises who want to tone up in the house.

Here are some simple yet effective exercises you can do at home:

1. Bodyweight Squats - Great for your legs and glutes. Stand with your feet shoulder-width apart and lower your body as if you're sitting back into a chair.

2. Push-Ups - Strengthen your chest, shoulders, and triceps. Start in a plank position and lower your body until your chest nearly touches the floor, then push back up.

3. Plank - Strengthen your core. Hold a push-up position with your body in a straight line from head to heels.

4. Lunges - Target your legs and glutes. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle, then push back up and switch legs.

5. Glute Bridges - Strengthen your glutes and lower back. Lie on your back with your knees bent and feet flat on the floor, then lift your hips towards the ceiling.

6. Bicycle Crunches -Work on your abs. Lie on your back, lift your legs and shoulders off the floor, and twist your body to bring your opposite elbow to your knee.

7. Jumping Jacks - A great cardio exercise. Jump your feet out to the sides while raising your arms above your head, then jump back to the starting position.

8. Mountain Climbers - Target your core and get your heart rate up. Start in a plank position and alternate bringing your knees towards your chest as quickly as possible.

9. Tricep Dips - Use a sturdy chair or bench to strengthen your triceps. Sit on the edge, place your hands next to your hips, and lower your body down and back up by bending and straightening your elbows.

10. High Knees - Another great cardio move. Run in place while lifting your knees as high as possible.

And MY FAVORITE "Wall Sits"

11. Wall Sits - are an effective exercise for strengthening your thighs, glutes, and calves. Here's how to do them:

A. Find a Wall - Stand with your back against a wall and your feet shoulder-width apart, about two feet away from the wall.

B. Slide Down - Slowly slide your back down the wall until your thighs are parallel to the ground. Your knees should be directly above your ankles, forming a 90-degree angle.

C. Hold the Position - Keep your back flat against the wall, and hold this position for as long as you can, aiming for at least 20-30 seconds to start.

D. Engage Your Muscles -;Make sure your weight is evenly distributed across your feet, and keep your abdominal muscles engaged.

E. Rise Up - When you're ready to finish, slowly slide back up the wall to a standing position.

Wall sits are great for building endurance and strength in your lower body muscles. As you get stronger, you can increase the duration of your wall sits.

And the good thing is.. for the exercises listed, you don't need much equipment. Here’s a breakdown:

1. Bodyweight Squats: No equipment needed.

2. Push-Ups: No equipment needed.

3. Plank: No equipment needed.

4. Lunges: No equipment needed.

5. Glute Bridges: No equipment needed.

6. Bicycle Crunches: No equipment needed.

7. Jumping Jacks: No equipment needed.

8. Mountain Climbers: No equipment needed.

9. Tricep Dips: A sturdy chair, bench, or similar elevated surface.

10. High Knees: No equipment needed.

11. Wall Sits: A wall.

Optional equipment that could enhance these exercises:

A. Yoga mat: For comfort during floor exercises like push-ups, planks, glute bridges, and bicycle crunches. Click image to shop.

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B. Resistance bands: To increase resistance for exercises like squats, lunges, and glute bridges. Click image to shop.

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C. Dumbbells: For adding weight to bodyweight exercises to increase difficulty. Click image to shop.

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Overall, most of these exercises rely on your own body weight and minimal equipment.

So there it is my friend.. You cant start small. I suggest keeping track of your progress in a book and the good thing about working out at home is there's no time constraint you can take all day if you want to.