Beginner:
Intermediate:
Advanced:
This is the starting line.
This section will focus on 3 main activities: Push-ups, Squats, and Planking.
These workouts are a great introduction for people just starting, and target the best critical muscle groups for strength, physical appearance, and longevity. (See Science for more).
All workouts provided are tailorable to your needs. (See your needs for more on this).
And here's the best part; It's only ONCE a day!
Breath in through your nose as you go down, exhale through the mouth as you push up.
Tense your core throughout the entire exercise.
Go down slow and controlled, then explode upwards.
If negative thoughts come into your head, crush them!
Vertically align wrists and arms with your shoulders.
Keep your buttocks down and back straight.
Lower yourself slowly and controlled to the ground, while preventing arms from going too far outward.
Lower until your chest, chin or nose touches the ground.
Then explode up with an exhale and push.
The starting position is different for this exercise. Use your hands to create a diamond shape on the floor with your index fingers and thumbs. Alternatively, try a triangle shape.
Keep your wrists and arms directly beneath your shoulders.
Lowering yourself slowly is more important with this exercise, as balance can be an issue.
As you lower yourself, bring your elbows in towards your body.
When your chest touches your hands, or your nose/chin touches the floor, push-up explosively, and exhale on the way up. You will notice the speed of pushing up will be slower than the other variations. This is natural and fine, as you're still exerting that explosive force.
Find an elevated position for your feet to rest on.
Once your arms are fully extended in set-up position, your back and elevated feet should be horizontal to each other.
It's recommended to widen your starting hand stance position slightly, as this will target your chest even more, and provide better balance.
Lower yourself down slowly, and as close as you can to the ground while remaining controlled with a tightened core.
Then explode upwards with an exhale and push.
You are one third of the way to success.
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Breath in through your nose as you go down, and exhale through the mouth as you push up.
Drive through your legs and feet to push up.
Keep a steady, rhythmic pace throughout repetitions.
Do whatever feels comfortable with your hands and arms. I recommend facing them outward in a straight line in front of you, for extra balance.
Cheer yourself on
Stand straight with your legs a little wider than shoulder-width apart.
Squat down naturally and stop once your thighs and buttocks are parallel to your knees.
Drive through your legs as you push back up to your standing position.
Stand straight with your legs a little wider than shoulder width apart.
Squat down naturally, and stop once your thighs and buttocks are parallel to your knees.
Hold the squat stance while remaining tense, static, and strong.
Once finished, drive through your legs as you push back up to standing position.
Stand straight with your legs shoulder width apart.
For better balance, bring both arms out in front of you, and hold them in a straight line horizontal to your shoulders.
Hold a chosen leg out, raise it, and fully extend it (as much as you can).
Use your standing leg to perform a squat. Lower yourself slowly to maintain balance.
Your chosen leg should rise higher and become horizontally aligned with your waist as you go deeper.
Once finished, drive back up while bringing your chosen leg back in towards the body at a moderate pace.
Switch to your other leg and go again.
You are now two thirds of the way to success!
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Remember to breathe. As tempting as it may be, do not hold your breath!
Tighten your core, and keep it tight throughout.
Planks can be the most gruelling of exercises, but once they're done, they're done.
Crush those ANTs!! (Automatic negative thoughts)..
Start in a push-up stance, then lower yourself by resting your forearms on the ground parallel to your shoulders.
Keep your back straight, and your buttocks down.
Keep your back straight, and your buttocks down.
Tighten your core and hold. Keep your head looking forwards or down at the ground.
Think motivational thoughts, and stay determined.
Lay onto comfortable ground, a yoga-mat, or other reasonably forgiving surface. Go onto your side, using your arm for support. Stack your legs and feet on top of each other.
Adjust your supporting arm to be facing outwards in front of your body, and elbow to be directly underneath your shoulder. Your spare arm should be stacked on your side.
Raise up by pushing through your supporting arm, and by pressing through your feet. Consider wearing footwear if the feet become uncomfortable.
The height you want to be raised to can be measured by your body making a diagonal line from neck to toe.
Tighten your core and hold.
Once finished switch to your other side.
Find your distance to the wall, and start on your hands and knees.
Your hands and arms should be positioned slightly in front of your shoulders.
Once on the wall, your feet and legs should be horizontal to your back and buttocks.
Step your dominant foot up onto the wall first, then use your hands and arms for support.
Bring your other leg onto the wall, and place it next to the dominant leg.
While in plank, ensure your body and head have moved forwards, thus bringing your wrists and arms back to being in alignment with your shoulders.
When stepping down it is important that you bring one foot down at a time.
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You now have all the tools you need to succeed in your self-directed home exercise routine.