6 Simple But Effective Exercises You Can Do At Home Without Equipment

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My 15 year journey in fitness started in my living room with one dumbbell, that’s all I had and all I could afford as a 15-year-old. But I made judicious use of it every day, and a lack of equipment encouraged me to find various ways to target the other muscle groups.

Check out my simple, yet effective exercises you can do at home.

1. Press Ups

Target area: chest

Sets: x3

Reps: until failure

Do not underestimate the power of press-ups. The pres- up is without doubt the most commonly used bodyweight exercise in the world, it’s a great way to build a formidable impressive chest and can be performed absolutely anywhere. Rather than restrict yourself to a rep range, it’s best to go for as many reps as you can, aiming to improve with each set and progress week by week.

2. Dips

Target area: triceps

Sets: x3

Reps: x15-20

Got a sofa? A bed? A chair? Well then you have everything you need to perform dips. This is a functional, compound exercise that translates to a wide range of everyday movements, it is perfect for building your triceps and also works your chest. Dips should be a staple exercise for any home workout plan.

3. Lunges

Target area: quads, hamstrings and glutes

Sets: x3

Reps: x10 (each leg)

Normally I’d suggest walking lunges, but lunges on the spot can be just as effective. Lunges are great for building your quads, hamstrings and glutes, a short lunge emphasises the use of the quads whereas a long lunge emphasises the use of your gluteals.

4. Couch Crunches

Target: abdominals

Sets: x3

Reps: x10

This move is a great way to work your abs while literally sitting on your sofa. Position yourself at the edge of your bed or sofa with your legs elevated and your hands behind your back. Draw your knees towards your chest in a controlled manner, you should feel your abs starting to burn, then keep it up for 10 reps.

5. Mountain climbers

Target area: legs and core

Sets: x3

Reps: x10 (each leg)

Mountain climbers are a great exercise to work your full body, requiring you to engage your upper body muscles, as well as your core and your legs, working at a fast pace can also give you a great cardio workout at the same time.

6. Plank

Target area: abdominals

Sets: x2

Time: x15 secs

Planks are a great exercise for building your abdominal muscles, they work your deep inner core muscles and you don’t need any equipment. Find some space in your living room and settle in to a trusted plank, over time you’ll find you can hold the move for longer and longer without failure.