Home Workout Targeting All Your Major Muscles
Always using the same old excuse to not exercise?
“The gym is too far.”
“It’s too crowded at this timing.”
“I can’t go out for a run, it’s raining.”
Your excuses are invalid now. Let me introduce you 5 basic exercises you can do at home to build on your foundation and learn how to activate your major muscles (chest, legs, core, back).
1. PUSH UP
Where you should feel: Chest and under the armpit
Where most people feel: Arms only
How to execute: Ensure that your shoulder to the knee is one straight line (if you not sure, take a video of yourself and check). Lower yourself down and when you push up, try to “GEK” (aka engage/squeeze) your chest muscles. Throughout the movements, make an effort to keep the shoulders shrugged away from the ears
2. SQUAT
Where you should feel: Back thighs, outer thighs, butt
Where most people feel: Front thigh only
How to execute: Ensure spine is straight throughout the movement (video yourself la then you know). Try to feel the stretch in the back thighs as you sit back and try to “GEK” as your stand up and finish up with a standing position squeezing your butt really tight until you want it to cramp (not joking). Ensure knees are in line with your toes!
3. REVERSE TABLE-TOP
Where you should feel: Upper back muscles, core, butt
Where most people feel: Arms
How to execute: Shine your chest up to the ceiling, fingers pointing to the side, and squeeze your shoulder blades together BEFORE lifting your butt off. Squeeze the butt to lift off and hold your table-top position, means if I put a cup of water on your belly it should not topple. Do your job well, table. XD
4. ASSISTED SIDE PLANK
Where you should feel: Waist/core, under the armpit
Where most people feel: Neck, shoulders, lower back
How to execute: Think of lifting off from your waist, and check that your shoulder is stack directly above your elbows. Push away from the floor and shrug your shoulders away from your ears to engage your muscle under the armpit. Keep neck in line with your body (do a double chin, it will help), as most of us have a forward neck.
5. SHUTTLE RUN - EXTRA
(do some cardio la, might as well right)
Where you should feel: Heart pumping
Where most people feel: Heart pumping
How to execute: I’m sure anyone who has done NAPFA test knows what is this, unless you are a foreigner never studied in SG before then you read on. Set up a point A & B, sprint from A to B and back to A, and keep going back and forth as fast as you can.
Feel free to plan your own number of sets and repetition, if not you can follow a guide for beginners below to kick start:
Push up - 10 reps
Squats - 20 reps
Reverse table-top - 10 seconds hold
Side plank - 15 seconds hold each side
Shuttle run - 30 seconds non stop
Rest 1 minute, REPEAT 4x
If you are working from home and struggling to stay active, you can try these home workouts to keep fit. So you can maintain a consistent workout routine even if you have WFH jobs.
At FITFAMCO, our personal training sessions are located in boutique gyms island-wide but are not restricted to gym equipment only. Our personal trainers can travel to your home and also do outdoor training sessions if you prefer. We strongly recommend investing in at least a few sessions to get your basic movements before you move on to heavier weights or higher intensity. Prevention is better than cure; wouldn’t it be better to avoid injuries and pain entirely than regret it later and spend even more money on rehabilitation? (Read: Exercise Equipment For Beginners)
Need help to start an exercise program? Claim your free body composition measurement now.
This article is written by our founder and personal trainer, Gina Chan, who specialises in bodybuilding, functional training, weight management, and re-conditioning. She is also a certified Pilates and aqua aerobics instructor.
Edited by the FITFAMCO Team.