What is the number one reason that you’re not going to the gym? Not having enough money for gym memberships? Not a fan of the crowds? Or is it not having enough time? Well, no matter what the reason, I’m going to give you the five best exercises you can do at home. These exercises are proven to work multiple muscle groups at once and almost all can be done without equipment! I won’t spend time discussing how to do these exercises (except for the last) because most are self-explanatory.
The Dragon’s “Fab Five” Home Exercises:
This is the “granddaddy of them all”. Push-ups may be the greatest calisthenic exercise known to man. They work multiple parts of the upper body and can be done in many variations (i.e. the “diamond” push-up, wide push-up, one hand push-up, clapping push-up, etc.). Doing 3 sets of 10 – 20 push-ups will really work your chest, shoulders, and triceps. It will also strengthen your core. Start low and work to higher numbers.
2. Sit-ups / Crunches:
This is probably the second most popularly used exercise. Just like push-ups, sit-ups have a variety of ways that they can be done. The traditional sit-up starts with your back on the floor, has you fully contract your stomach and finally return your back to the floor. A “crunch” is similar except after contracting you lower but never return to the floor. In addition you can also do a “Reverse Sit-up” by keeping your back on the ground and bringing your bent knees toward your forehead, finally finishing by returning to the original position.
This is the second most difficult exercise of the five and the only one that requires equipment. You can find a standard pull-up par / bar combo for a low price at almost store these days. You can order slightly higher quality bars online (like the ones found at the Team Beachbody Shop: http://beachbodycoach.com/esuite/home/ReggieGooden# ). Pull-ups work the ENTIRE middle and upper back as well as the biceps and forearms. Trying to do a pull-up for the first time is a humbling experience to say the least. But if you keep at it you’ll notice that in no time you’ll be a pro with a lean, sleek back to show off.
Lunges are a great exercise to strengthen and tone your lower body. Just 3 sets of 10 – 20 of these will give you a nice burn. They can be done with or without dumbbells. Simply step forward from a standing position, drop your knee until it’s parallel with (but not touching) the floor and stand back up. Then do the same thing with the other leg. After you do 3 sets of 20 send me a message and let me know how your thighs, hamstrings and butt feel. Good Luck!
5. Squat-Thrusts AKA “Burpees”:
If push-ups are the “granddaddy” of all exercises then Squat-Thrusts are the “MOTHER” of all exercises! Also known as “Burpees”, these exercises are the most difficult to perform. They work both the upper and lower body. They are a combination of four separate exercises: Squats, Leg Thrusts, Push-ups and Vertical Jumps. Squat-Thrusts are extra difficult because they will also tax your cardiovascular endurance. Because of their complexity I’ve included a description of how to perform them. At the end of this post, you’ll find a diagram.
The Squat-Thrust (AKA “Burpee”)
- Begin in a standing position.
- Squat down and touch your hands to the ground.
- Extend your feet back in one quick motion into a “plank” position.
- Perform a “Pushup” *advanced
- Return to the squat position in one quick motion.
- Return to the standing position ; Or upon standing, jump! *advanced
Well, there you have it. The Dragon’s “Fab Five” home exercises can be done anytime, anywhere. Mix and match these exercises to get a nice full body workout or if you’re really brave, try all of them together. As always, be smart and be safe when trying these!
Finally, if you’re in the market for a more comprehensive home workout program, I’ll be happy to build one for you.
Contact me for details!
Dream Fit. Live Fit.