Men's Training

Work Out From Home | Try This Equipment-Free Full-Body Workout

Working from home? Well, you might think you’re too busy for the gym. We’ve decided to bring the workouts straight to your living room — so there are no more excuses.

Tristan Tross has shared his ultimate full-body home workout that requires no equipment. Unless you wanted to get creative and add some extra weight, with all the household items you’ve been panic buying.

This workout is perfect for those who are stuck at home or can’t make it to the gym. It’s quick, easy and gets the job done, without making your day harder than it needs to be.

 

Tristan’s Workout

We’ve asked our PT and writer Chris Appleton to explain the benefits of each exercise and the tips you’ll need to perfect your technique.

 

Press Ups

“4 sets of 10 reps. A great exercise to strengthen your core, triceps, shoulders and chest”

 

 

How to do:

  1. Start in a plank position with your hands under your shoulders.
  2. Ensure your core is braced with a neutral spine position and engage the glutes and hamstrings.
  3. This keeps your body steady throughout.  It is important to ensure a slow release with more time under tension to reap maximum rewards.
  4. Pause at the bottom close to the floor and return to the start position.

Russian Twists

“4 sets of 20 reps.  Strengthen your core with this simple move that’s popular with many athletes.”

 

 

How to do:

  1. Elevate the feet, creating a V shape with your body ensuring your spine is at a 45-degree angle or thereabout
  2. You need to make sure the torso is doing the work when twisting and not the shoulders keeping the spine and head neutral.

Supermans

“4 sets of 10 reps. An underrated exercise for strengthening the core and isolating the back muscles.”

 

 

How to do:

  1. Lift your arms and legs off the floor at the same time around 10-15cm forming a curve in your body.
  2. Pause at this point before slowly, controlled, returning to the start position.  This is where your core keeps you steady.

Squats

“4 sets of 20 reps. The best movement for getting them quads working without any equipment. Squats require more time under tension to gain full benefit, so add a pause in at the bottom”

 

How to do:

  1. Keep your legs shoulder-width apart with your toes facing slightly outwards.
  2. Keep your core braced with a neutral spine throughout the motion.
  3. A nice deep squat will benefit your quads and glutes.

 

Static Reverse Lunges

“4 sets of 10 reps for each leg. A great way to isolate each leg when the equipment is lacking.”

 

 

How to do:

  1. Start by standing straight and engaging your core muscles stabilising the body.
  2. Take a large step backwards and drop the knee to the floor stopping just short of the surface.
  3. Bend your opposite knee until it’s at 90°, you want to aim for both knees closing to a 90° angle.
  4. Then return to the starting position.

 

Plank Push-Ups

“4 sets of 10 reps. Nearly there, the last exercise now. This will benefit much of the body, from head to toe, so it’s important to ensure the movement is controlled.”

How to do:

  1. Taking the high-plank to low-plank approach
  2. Instead of alternating the arms to change positions, it’s one continuous push movement to move between the plank and press-up positions.

 

Take-Home Message

You might find that you’re working from home or that your gym is closed, but don’t worry, this workout will keep you moving towards your goals.  It’s important to take a break from your day, so tear yourself away from that laptop, get off the sofa and give this workout a try.

Thanks to our PT Chris for breaking down each exercise and to Tristan Tross for the workout.

Training

15-Minute HIIT Workout | Exercises To Do At Home

2017-12-28 09:42:09By Myprotein



Isaac Syred

Isaac Syred

Writer and expert

Isaac is a brand communications apprentice with a passion for all things fitness. He has always had a passion for football, playing at a high youth level and enjoying 4 years of competitive kickboxing. Over recent years Isaac has dedicated himself to continually improving in the gym, enjoying both functional fitness and bodybuilding styles of workouts. He strongly believes that you should always have balance and likes to spend his time at the weekends socialising with his friends.


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