THE ULTIMATE AT-HOME WORKOUT TO LOSE WEIGHT FAST
Get a great workout in from the comfort of your living room with these total-body exercises.
COVID-19 distancing!! Stay home safe and exercise!!
Made some space and confronted you fear about not getting a challenging workout at home. Using bodyweight exercises, an exercise ball and bands, became a home-gym convert, and here’s why: Machines can make you lazy.
The problem with having a machine only routine is they support the body and allow you to exercise only one body part at a time. As a result, you cheat yourself out of the extra calories you’d burn and the muscles you’d work by exercising in free space. This allows you to engage the entire body to support the movement, leading to not only losing weight fast but extra training for supporting musculature and a more integrated and functional workout.
Try this program shown on the next slide for four weeks. Some of the moves are demonstrated in the following slides.
BODY WEIGHT: 9 Plyometric Exercises You Can Do Anywhere With a Final Closure Step of a Perfect Training Program.
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Exercise Ball
Targets: Back
- Lie face down with your torso on an exercise ball, holding your body tight in a plank position, feet hip-width apart and toes on the floor.
- Lift both arms toward your head to make the letter “Y” with your arms; slowly lower.
- Move your arms out to your sides to make the letter “T”; slowly lower.
- Lift your arms toward your back as close to your body as possible, making the letter “I”; slowly lower.
- Repeat.
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Band Scaption
Targets: Delts
- Stand on an exercise band with your feet 1 foot apart. (For more tension, widen your stance.) Hold the handles down at your sides.
- Squeeze your shoulder blades together, rotate your hands so your thumbs are up, lock your elbows and raise both arms out to your sides to shoulder height so the band makes a “V.”
- Slowly lower.
Tip: Don’t let your shoulders rise toward your ears.
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Overhand Band Extension
Targets: Triceps
- Stand on an exercise band with your feet 1 foot apart, knees and hips bent slightly. (For more tension, widen your stance.)
- Lift the handles to shoulder height, palms facing up.
- Press the handles overhead and straighten your elbows.
- Keeping your upper arms stationary, slowly bend your elbows to lower the handles behind your head, then press back to full extension.
Tip: Keep your neck in a neutral position.
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Band Curl to Side
Targets: Biceps
- Stand on an exercise band with your feet 1 foot apart. (For more tension, widen your stance.)
- Hold the handles down at your sides with your palms facing outward.
- Bend your elbows to curl your hands toward the sides of your shoulders and slowly lower.
Tip: Squeeze your shoulder blades to help externally rotate your arms.
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Bent-over Band Kickback
Targets: Triceps
- Stand on an exercise band with your feet 1 foot apart.
- Lean forward from the hips, bend your elbows and position your upper arms along your sides as you would during a row.
- Extend your elbows to press the handles back, then slowly return to the start.
Tip: Rotate your palms up at the top of the move to put extra stress on the triceps.
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Exercise Ball Wall Sit
Targets: Quadriceps, hamstrings, glutes
- Place an exercise ball against the wall and stand with your lower back against it.
- Move your feet 12 inches in front of your body in a shoulder-width stance.
- Bend your knees to a 90-degree angle, rolling the ball up your back as you descend, and hold that position for 10 seconds.
- Rise to a 45-degree angle in your knees and hold for 10 seconds. This is one rep.
Tip: Keep your weight on your heels, not your toes.
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One-leg Band Squat
Targets: Quadriceps, hamstrings, glutes
- Stand on an exercise band with one foot, extending the opposite leg in front of you.
- Lift the handles to shoulder height.
- Squat down and up on your standing leg, keeping your other leg out in front.
- Then move your nonworking leg to the side and then behind you, squatting once on your standing leg after each position change.
- Each three-direction squat is one rep.
Tip: Go slowly, and stay upright for balance and stability.
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Exercise Ball Russian Twist
Targets: Abdominals and obliques
- Sit atop an exercise ball and walk forward, allowing the ball to roll underneath you until your head and shoulders are supported and your torso is parallel to the floor.
- Your knees should be bent about 90 degrees with your feet hip-width apart.
- Extend your arms over your chest and clasp your hands together.
- Using your core, slowly rotate your upper body to the left and then to the right for one rep.
Tip: Squeeze your glutes to keep your hips up.
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One-leg Band Good Morning
Targets: Lower back, hamstrings
- Stand on an exercise band with one foot, extending the opposite leg behind you.
- Lift the handles to shoulder height.
- Tighten your abs and bend your standing leg slightly.
- Bend forward at the waist, keeping your low back in its natural arch, to form a nearly straight line from head to toes.
- Return to upright.
Tip: Keep your head stable to maintain spinal alignment.
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The Program
DAY 1: UPPER BODY
- Exercise-Ball 3×10 – Targets Back
- Exercise-Ball Push-Up 3×8 – Targets Chest and Triceps
- Band Scaption 3×8 – Targets Delts
- Bent-Over Band row 3×10 – Targets Back
- Shoulder Band Press 3×10 – Targets Delts
- Band Curl To Front 3×10 – Targets Biceps
- Overhead Band Extension 3×10 – Targets Triceps
- Band Curl To Side 3×10 – Targets Biceps
- Bent-Over Band Kickback 3×10 – Targets Triceps
Rest 1-2 minutes between sets
DAY 2: CARDIO
DAY 3: LOWER-BODY AND CORE
- Exercise-Ball Wall Sit 1×5 – Targets Legs
- Exercise-Ball Jackknife 2-3×10 – Targets Core
- One-Leg Band Squat 3×3 each leg – Targets Legs
- Exercise-Ball Russian Twists 3×10 – Targets Core
- Exercise-Ball Split Squat 3×10 each leg – Targets Legs
- Exercise-Ball Plank 1×10 – Targets Core
- One-Leg Band Good Morning 3×10 each leg – Targets Legs
- Exercise-Ball Hip Lift 3×10 – Targets Core
- Exercise-Ball Reverse Curl 3×10 – Targets Abs
Rest 1-2 minutes between sets
DAY 4: REST
DAY 5: METABOLIC CIRCUITS
Complete each circuit 4-5 times, resting one minute between each set and 2-3 minutes before moving to the next circuit.
Circuit 1: Lower Body
- 15 Bodyweight Squats
- 15 High Knees in Place
- 15 Jump Squats
Circuit 2: Upper Body
- 15 Pushups
- 15 Ball Throws at Wall
- 15 Exercise Ball Pushups
- 15 Ball Throws at Ceiling
DAY 6: REST
DAY 7: CARDIO
