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Do you find yourself not having the time to hit the gym 🏋️ or go for a run 🏃♂️? Need a new workout to impart into your daily workout routine? Or are you bored and feel lethargic doing nothing all day?
We have curated some strength 💪 training workouts for both beginner and advanced levels that work your major muscle groups! 🙌 Strength training helps to improve your muscle and bone 🦴 strength for your everyday activities, such as carrying the groceries or heavy objects.
BEGINNER LEVEL
Beginner level workouts are good if you've just started your active journey and want to start some at-home workouts! 🤩 These exercises cater to beginner's needs and are doable while still strengthening your muscles. 💪
1. 20 Wall push-ups
Wall push-ups are great for beginners to train their form. Start by placing your hands shoulder width apart on the wall and your legs shoulder width apart too. Push-ups work you biceps, triceps, shoulders, core and pectoral muscles.
2. 20 Sit-ups
Sit-ups work your core, obliques, chest and neck. It uses your entire body weight to tone and strengthen your core.
Simply lay on your back with your legs bent, and pull yourself up. The further your arms reach out, the more you work your core!
3. 20 Wall Squats
Squats are good for your quads, hamstrings, knees and glutes! With your back against the wall, position your legs shoulder width apart. Lower your body until your thighs are parallel to the floor, making sure that your knees do not go over your toes. This exercise effectively trains your lower body endurance and strength.
4. 20 counts of 4 Jumping Jacks
I'm sure we are all too familiar with jumping jacks! Jumping jacks is a cardio exercise that trains your full body endurance. It helps you burn fat all over your body.
Repeat these exercises for 3 sets for a full workout!
ADVANCED LEVEL
Advanced level exercises are for those who have been consistent in your strength trainings and are looking to challenge yourselves with higher-demand exercises!
1. 20 Push-ups
Once you have perfected your push-up form, try doing regular push-ups to really work those arms. A tip is to use resistance bands to gradually improve your form! If you do not have resistance bands at home, you can gradually improve your form by starting out with wall push-ups > knee push-ups > regular push-ups.
2. 20 weighted Russian twists
Similar to sit-ups, Russian twists help to strengthen your core. Add weights to really challenge your endurance! Firstly, bend your legs at a 90 degree angle and position your torso just enough to feel your core burn. Hold out the weights in your hands, and twist your torso from side to side.
3. 20 Jump squats
Jump squats have an added advantage to squats as it helps you with your explosiveness and it burns more calories than regular squats! It works your quads, hamstrings, knees and glutes.
Position your legs shoulder width apart and lower your body until your thighs are parallel to the floor, making sure your back is straight and your knees do not go over your toe. Once you've done your squat, jump high up! A tip is to land on your toes to have lesser impact on the ground.
4. 20 counts of 4 Weighted Jumping Jacks
In addition to the cardio exercise, the added weights help to train your strength. Simply hold some weights and start your regular jumping jacks!
No weights at home? No worries! You can use household items such as filled water bottles, thick books or rice packets.
Repeat these exercises for 3 sets for a full workout.
Sources
HealthHub, 2021. 3 Simple and Effective Home Workouts in Under 3 minutes. [Online] Available at: https://www.healthhub.sg/live-healthy/1775/work-out-from-home-get-stronger
Healthline, 2019. 9 Benefits of Sit-Ups and How to Do Them. [Online] Available at: https://www.healthline.com/health/sit-ups-benefits#:~:text=They%20use%20your%20body%20weight,lower%20back%20and%20gluteal%20muscles.
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