7 exercises to do at home + 30 min of total body training

In less than 30 minutes you reach a perfect body and feel at the top!

It is a phrase that attracts your attention, intrigues you and, of course, raises a logical question …

“Is such a thing possible?

To the surprise of many people, I tell you that it is 100% so.

Not only…

To shape a firm and fit body there is no need to go to the gym, buy other means, you don’t even need to have a room to fill with all the various tools that you find online. If you know the most effective exercises and if you do these bodyweight exercises correctly, then a perfect transformation takes less than thirty minutes a day and only a small space.

INDEX:

1:  PHYSICAL EXERCISES TO DO AT HOME WITHOUT TOOLS
1. HOME PECTORAL EXERCISES
2. ABDOMINAL EXERCISES
3. EXERCISES FOR THE BUTTOCKS TO DO AT HOME
4. BACK EXERCISES AT HOME
5. EXERCISES FOR LEGS TO DO AT HOME
6. EXERCISES FOR BICEPS TO DO AT HOME
7. TRICEPS EXERCISES TO DO AT HOME
8. EXERCISES FOR SHOULDERS TO DO AT HOME
2: OTHER EXERCISES TO DO AT HOME TO LOSE
1. TRAINING VIDEO

PHYSICAL EXERCISES TO DO AT HOME WITHOUT TOOLS
Therefore, even before showing you an example of training, I propose that you see which are the most effective free body exercises.

Well…

In order for training done in the home to bring results, we must focus on the whole. Do not forget that we are talking about a “complete” physical transformation, therefore it is important that during training we make all the main muscle groups work.

You will soon find out what they are and how long you can apply them. I will tell you when we will see the 7 most effective exercises without tools together and find out which part of the body they involve.
HOME PECTORAL EXERCISES
Exercises for the bibs at home

The pectoral exercises to be done at home are generally those during which you push the body towards the floor. In this basic motor pattern, you are straining the muscles of the front of the shoulders, changing the position of the hands you move a proportion of strength on different muscle fibers.

Of all the options, the most popular is that of large-handed push-ups (with support).

Push-ups with wide arms with support

support is provided by the fingertips, knees, and hands,
the entire surface of the back is straight,
the head forms the extension of the vertebral column,
your hands are in front and positioned away from your shoulders,
the elbows are turned 45 degrees from the bust,
the lowering must be done both with the hips and with the chest, which means that you are also lowering horizontally.
ABDOMINAL EXERCISES
Exercises for abdominals

The abdominal exercises to be done at home are those that weigh on the central part of the body and are famous because they are used to shape the so-called “six-pack”. With various basic motor patterns, such as the approach of the chest to the knees, the reverse crunch towards the chest and various rotations, you strain the rectus abdominis muscle, the external oblique muscle of the abdomen, the internal oblique muscles and the transverse muscle of the abdomen.

The king of the exercises is the bending of the torso.

Abdominal crunch

the back is completely in contact with the surface,
the legs are bent at right angles,
your feet are completely resting on the ground,
the arms are resting behind the neck,
the elbows are in the maximum flexion,
the bending of the torso is controlled and homogeneous.
EXERCISES FOR THE BUTTOCKS TO DO AT HOME
Exercises for the buttocks to be done at home

The exercises for the buttocks to be done at home are those that confuse many people. Especially because not everyone knows the right way to make only this part of the bodywork. The result of the mentality that all leg exercises weigh equally on the whole lower body is a difference between the circumference of the thighs and that of the butt, which is frustrating for many women. If, on the other hand, you know that there are special exercises to shape the butt, you can avoid this unpleasant situation.

The crunch and flexion of the legs, but above all the lifting of the pelvis are motor patterns that you must not overlook and which bring an immediate sensation of activating the muscle fibers.

Pelvis lift

the back is completely in contact with the surface,
the legs are bent at right angles,
your feet are completely resting on the ground,
the arms are extended to the sides of the body,
the pelvis should be raised with a controlled movement to the point where it creates a straight line with the knees and shoulders,
once we get to the extreme point we focus on the contraction of the muscles.
BACK EXERCISES AT HOME
Back exercises at home

Backbone exercises to do at home are undoubtedly the most underrated. Many times we forget that most things in life happen in front of us (driving, working in the office, using the smartphone …), which is seen in physical appearance and well-being. Since we forget how important the back muscles are, we find ourselves in a situation where the primary position is occupied by the muscles of the front of the body. Is the result? A ruined posture and pains in the neck, back, sacrum, lower back and whoever have more.

So take care to activate your back muscles and open your chest during your workouts.

Reverse snow angel

go down to the floor and lie on the ground on your stomach,
stretch your legs and arms completely and move them off the floor,
activates the muscles of the butt, the lumbar region and the last part of the thighs,
your hands are initially in the major flexion, then move them with a controlled movement towards your hips and be sure to keep them stretched all the time.
EXERCISES FOR LEGS TO DO AT HOME
Leg exercises to do at home

Home leg exercises are usually very difficult. The activation of the muscle fibers is exceptional, so the need for energy is much higher and it is not surprising that more than someone wants to avoid this type of exercise. This, of course, is a very serious mistake. I suggest that you build a solid foundation, learn the motor pattern – knee abduction – and tackle a legendary exercise at the beginning: the squat with the raising of the arms.

Squat with raised arms

place your feet about the same width as your shoulders and rotate them slightly,
the arms are extended to the sides of the body,
when you go to the floor make sure you keep your back straight and that the head forms a natural extension of the back,
don’t forget to activate your torso muscles, which is crucial for stability,
when you reach the extreme point with your hips, your arms are parallel to the floor,
while you are going down, be careful to keep the weight divided over the entire surface of the feet and the heel firmly on the ground.
EXERCISES FOR BICEPS TO DO AT HOME
Exercises for biceps to be done at home

The exercises for biceps to be done at home are those that weigh on the muscle of the upper arm. In the execution it is essential that the elbow is also bent, which is the main task of the named muscles. It is true that in a bodyweight workout there are limits in the exercises for the biceps brachial, which however you can defeat if you know the right things to do.

Hellish extension

get down on the floor, squeeze your legs against each other, contract your knees and bring them closer to the surface,
grab the thigh closest to the floor with the hand on the same side,
rest your other arm on the back of your neck,
use your arm closest to the ground to raise your torso and bring it close to your knees,
during the execution push the legs towards the floor and make sure that the knees are always in contact with each other.
TRICEPS EXERCISES TO DO AT HOME
Exercises for triceps to be done at home unlike the previous ones, the exercises for the triceps to be done at home weigh on the opposite part of the arm. The main task of the brachial triceps is the elbow abduction, which means that we can activate it in multiple ways. In bodyweight exercises, the main one is flexing with tight arms (with support), which covers a large proportion of muscle fibers.

Tight push-ups with supported knees

support is provided by the fingertips, knees, and hands,
the entire surface of the back is straight,
the head forms the extension of the vertebral column,
put your hands forward and positionally away from your shoulders,
bring your elbows closer to your body,
when you lower yourself make sure you do it both with your hips and with your chest, which means that you are also lowering horizontally.
EXERCISES FOR SHOULDERS TO DO AT HOME
shoulder exercises for the shoulders give a special touch to your physique. These are those basic motor patterns with which you strain the ends of the shoulder girdle. In this group you find above all the lifting of the arm in front of you, on the side and behind you, as well as the push of the arm above the head. All the listed movements are essential if you want to strain the deltoid muscle to the maximum, which makes the shoulder girdle perfect and guarantees complete symmetry.

Diagonal thrust

First of all go down to the floor, lean on your knees and place your hands in front of you,
put your head in the middle of your elbows, bring your chest close to the floor,
from the initial position, in which the arms, back, and hips are in the same line, the movement begins,
contracting your elbows, move your body forward and bring your face as close to the floor as possible,
at the extreme point hold this position, then go back to the initial position,
always make sure that your back is straight and the central part of your body activated,
make sure you are not in a hurry.
OTHER EXERCISES TO DO AT HOME TO LOSE
I am convinced that at this point you are interested in how to combine the various exercises to form a well-structured workout.

Is this so?

Well, there is no single answer to that question because it depends on your goal.

If you mainly want to burn excess fat with home training, then the weight loss exercises are somewhat adapted. To better understand what I am talking about, I propose that you look at an example of guided training together. We do it together, from start to finish, and in less than 30 minutes.

To begin, I propose to read the rules of the game and to face these super exercises without tools as soon as possible.

Well…

All the exercises listed are originally isometric. This means that in your execution you are in no hurry and focus on maximal muscle contraction. When you want to consume more excess fat in the shortest time possible and take care to have a perfect muscle tone, an important role is played by high-intensity exercises that bring you out of the comfort zone and take care of burning excess fat in the as little time as possible.

So, later on, I will list you a “super mix”, which is composed of high intensity and isometric exercises.

The list is this:

jumping jacks,
bust bend,
dynamic plank with hops,
push-ups with wide hands with support,
low skip on the spot.
Training consists of performing each exercise for sixty seconds, one after the other, if possible without intermediate rest. The break will be at the end of each cycle, when you can take 120 seconds of recovery, you rest, catch your breath and get ready for the next series of exercises. The repetition of each cycle must be done 4 times.

7 exercises to do at home + 30 min of total body training

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