The summer season is fast approaching and those who put in the work during the cold season will reap the rewards of their hard labour.
Working out is very important as not only does it help you maintain a good figure, but it may also reduce the stress level, promote good health and help regulate a good sleeping pattern.
Those who are not comfortable with training in front of other people at the gym, or do not currently have means to join one, can still effectively train with no equipment in the comfort of their own home. Below, we have compiled four non- equipment home workouts that may give you good results, as supplied by the Healthline.
Standing side hops
Lateral (side-to-side) movements are an important component of a well-rounded exercise regimen. Standing side hops are great for hip and ankle mobility.
- Start standing with your feet together and your
arms bent at a 90-degree angle at your sides. Your knees should be soft.
- Keeping your feet together, jump to the right,
taking off and landing on the balls of your feet.
- As soon as you reach the ground, jump back to
- Repeat 20 reps for 3 sets.
Plyometrics are exercises that require your muscles to exert a lot of force in a short period of time. Squat jumps are a prime example. You’ll get a lot of bang for your buck with just a few sets of these. Warning: They’re high impact, so if your joints are sensitive, proceed with caution.
- Lower into a squat position with your arms bent.
and hands together out in front of you.
- Explode up into a jump, pushing through and
landing back on the balls of your feet.
- When you reach the ground again, squat down and
- Complete 3 sets of 10–12 reps.
A standard pullup is challenging to complete, even for avid exercisers. Its payout is worth it, though. Use a pullup band for assistance and still reap the benefits.
- Stand underneath a pullup bar and grip it with
your hands, placing them slightly wider than shoulder-width apart.
- Lift your feet off the ground and hang from your
arms, then pull yourself up by bending your arms and pulling your elbows toward
Yet another high impact move (noticing a pattern here?), broad jumps require lots of force, thus they burn lots of energy.
- Start standing with your feet shoulder-width.
apart and your arms down at your side.
- Squat down halfway, and use that explosive energy to jump forward, throwing your arms forward at the same time.
- Land with a soft foot and your weight slightly
- Complete 10 reps for 3 sets.
Also see: What to do when working out in the heat