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Sure you could get up 15 minutes earlier, use bodyweight exercises and squeeze in some exercise at home before work. I’m going to show you a bodyweight workout routine for beginners that you can do at home (or even your dorm room!). Then push back explosively to the start position. Whether you’re prepping for the gym post-lockdown or want to keep up with DIY gains, this upper-body sesh will hit the spot. Once you’ve done five, try to keep your bells in hand and roll straight into your cleans. Raise your heels off the floor and hold at the top of the contraction. How: Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Why: Touted by Hollywood legend Chris Hemsworth, bear crawls smoke your core, shoulders and quads. Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Stand up from your last devil’s press and hold your bells at your sides, hinge at the hips to lower them to your knees (A). Land in a lunge and repeat. As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead (B). Straighten your leg until your heel is an inch from the floor and then return to the start position. Why: By activating all of your upper leg muscles (glutes, quads and hamstrings) it's an entire leg day in one move. Keep your head up during the move. It'll smoke your triceps and chest and challenge your form. Only got one weight? Make a note of your total reps for future reference. A tip: It's OK to come up on your toes, but if you can't keep your legs and back straight then you should focus on flexibility work. Or anything, in fact. Why: This is easy to do on a chair, stair or coffee table. One bell? How to do it: Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Why: Super simple with no need to worry about technique, this move hits your shoulder stabilisers, upper traps and front deltoids. Of course, you could clear away the coffee table to create space. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Hold this position while breathing deeply. Here’s your 12 week muscle building program for beginners. Absolutely you could stock your new home gym with some muscle building essentials. Why: This is a safer shoulder-sculptor than lifting from behind your neck. Pause, then lower back to your sides, slowly – you'll build more muscle fighting gravity than letting it do the work for you. Stand up straight, then lower under control to your sides and repeat. How to do it: Get in a press-up position, but rest on your forearms rather than your hands. You’ve got 3 workouts per week. Make sure your back is straight and tense your abs and glutes. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Slowly lower yourself to the starting position and repeat. How to do it: Grab the rope at both ends. Brace your core and raise your hips until your body forms a straight line. Repeat with the other leg. Fire-up your core, shoulders and stabilising muscles with this devilish move. Push up explosively. Scale to bent-over rows. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Using your triceps lift yourself back to the starting position. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Make the move more intense with double unders – letting the rope pass round your twice for every jump, Why: The ultimate no-nonsense workout, jumping rope could be the most efficient form of cardio. How to do it: Stand facing away from a bench, grab it with both hands at shoulder-width. It also helps hamstring and glute stength. stock your new home gym with some muscle building essentials, multiple muscle groups for maximum growth, Squats are an excellent all-round exercise and one of the best moves for building overall strength, The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass, The Best Bodyweight Exercises for Bulking Up, The 15 Best Dumbbell Exercises for Building Muscle, Find a spot on the floor where you have around 10m of empty space, Go onto your hands and knees, with your weight on your palms and toes, Lift your knees off the ground and keep your back flat with a braced core, Move your right hand and left foot forward at the same time to start moving and vice-versa, Look ahead of you and keep your core braced. You Need These 5 Exercises, This Is How Long You Should Be Holding the Plank, Your Biceps and Triceps Will Hate This Workout, 7 Easy Ways to Make Your Leg Workout Great. How to do it: Lie down flat with your arms by your sides. Repeat. Place your hands on either side of your head. This is a topic for another day, but nutrition obviously plays a huge role in your fitness or muscle-building program. It also supercharges your grip strength, which will transfer strength to your other lifts too. Repeat, breaking up into as many sets as necessary to maintain good form. Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. It'll test your co-ordination, core strength and more. Drive through your legs and straighten them, extending your arms as you do so to raise the kettlebells above your head. Press one bell overhead explosively until your arm is fully locked out (A). How to do it: Adopt a fighting stance and bounce on your toes as you shadow box. Win-win. How: Hold two kettlebells or dumbbells by their handles but so the weight is resting on the back of your shoulder. Why: This can help consolidate the rest of your workout as it benefits cardio strength, legs, core and arms. Why: By restricting your range of movement this moves helps you build a bigger chest, minus the risk of shoulder injury from over extension. Flex at the elbow, lowering your body, and pause as your chest touches the floor (B). By keeping your upper arm stationary you hit the whole bicep for maximum growth. Bend at the waist and lift your heels off the floor, keeping your back straight, so your body forms an upside down V-shape. In these early stages of getting started, the key thing to remember is balance. How to do it: Holding a dumbbell in each hand, position your legs shoulder width apart. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today, Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, Shop The Best Fitness Deals for Black Friday 2020, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Early stages of getting … the final week of our online home-fitness is... And straighten them, extending your arms extended as a mobility aide Part! Your backyard, and get to work with these intense, calorie-burning, at-home workouts jump into the.! Heels to push your hips until your chest touches the floor then push back up explosively with a in. Get up 15 minutes earlier, use bodyweight exercises and squeeze in exercise! 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