People often overthink their workout program, assuming they need high-end equipment and heavy weights to achieve lasting results. Not the case. In fact, there are only two things you need to see success with training: consistency and progression. It doesn’t matter what you do or where you do it, as long as you consistently put in the work and progressively get better over time.
These four workouts will have your heart pumping and muscles working with little to no equipment. And the best part is you can do them in the comfort of your home! When performing with light weight or body weight, I reply on compound movements, which allow multiple muscles to work at the same time. This maximizes energy output, makes your body work harder and helps you see results faster. If you’re new to training, I recommend breaking these exercises down into single movements. Once you’ve mastered a movement, begin adding them together.
The four exercises are one circuit. Complete the first exercise then rest for 20 to 30 seconds before moving to the next one. Do this until you’ve completed all four exercises. That’s one round! Start with three rounds, and as you get stronger, add more rounds. Document what you do so the next time you attempt it, you know how to improve. To progress, you have to get better over time, so try to push a little more each time you work out. For exercise tips and ideas, check out my Instagram and Facebook pages, @trufitnesswithnidaa.
- Push-Up Slider Jack: Start in a push-up position. Drop down into a push-up while extending your legs out with the sliders. Pull legs back into a push-up position, and return to a high plank. Complete eight to 15 reps.
- Tricep Dip with Abductor: Drop into a tricep dip, holding arms at a 90-degree angle, keeping elbows close to the body. Open and close the legs, working abductors. Remember to squeeze the glutes. It’s even better if you have a resistance band. Perform 20 to 30 abductors while holding the tricep dip position. Perform five to 10 tricep dips.
- Lunge Curl and Press: Step forward into a lunge. While in a lunge position, curl the dumbbells into a bicep curl and finally a shoulder press. Return hands to your side as you come out of the lunge, then repeat with the other leg. Complete a total of eight to 12 reps per leg.
- Squat Hold Front Raise: Stand with feet outside of hips (or your comfortable squat position). Squat down, keeping knees out, and bring dumbells up to shoulder height. Hold for three seconds and return to a standing position. Repeat for a total of 10 to 20 reps.