A Fun & Simple Beginner Home Workout Without Equipment

If you are new to exercise or looking to get into strength training, a beginner home workout is a great way to start. Working out with just your bodyweight allows you to familiarise yourself with the moves and increase your strength before you add weight.

The Workout

● Forward Lunge 

● Incline Push-Up 

● Glute Bridge 

● Superman With Pull-Down 

Complete 10-15 reps of each exercise in a circuit fashion, going from one to the next without resting. After finishing all 4 exercises, rest for 1-2 minutes. Complete 4 rounds total.

How To Perform The Exercises

Forward Lunge:

● Stand with your feet shoulder width apart, hands at your sides or where they feel comfortable. This is the starting position. 

● Step forward (About 2 feet) with one foot, and plant it firmly on the floor. Move your arms in a way that feels natural for you. 

● Bend both knees to create two 90 degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched forward or back. With the leg that you have stepped forward, the quad should be parallel with the floor and the knee should be above the foot. Your glutes and core should be engaged. 

● Push through your front foot to return to the start position. That is one rep.

● Complete 10-15 reps then switch sides.

To make the move more challenging you can add weight or try walking lunges.

Incline Push-Up:

● Place your hands shoulder width apart on a low box, step or stall and assume a high plank position with your feet, knees, hips and shoulders in a straight line. Brace your core and keep your elbows tucked in close to the sides of your torso. This is the starting position. 

● Bend your elbows and your pull shoulder blades together to lower your chest to the box. 

● Press through your palms to straighten your arms back to the starting position. This is one rep. 

● Complete 10-15 reps.

The higher the box or step, the easier this modified push-up will be. To make it more challenging, try the push up on the floor.

Glute Bridge:

● Lie on your back with your knees bent, feet flat on the floor hip width apart and arms by your side. This is the starting position. 

● Squeeze your glutes and abs then push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.

● Hold for a second then slowly lower your hips, returning to the starting position. This is one rep. 

● Complete 10-15 reps.

To make this more challenging you could try a single leg variation or putting your feet on a step.

Superman With Pull-Down:

● Lie face down on the floor with your arms at shoulder height and elbows bent to 90 degrees. 

● From this position, engage your core and upper back as you lift your shoulders, arms and chest off of the floor. At the same time, squeeze your glutes and lift your feet off the floor as well. Be mindful not to crunch your lower back as you lift. This move is not about flexibility, it’s about strength. 

● From this lifted position look down towards the floor to keep your neck in a neutral position with your spine. Extend both of your hands overhead, then pull your shoulder blades back so that your arms return to the starting position.

● Exhale as you lower back to the floor. This is one rep.

● Complete 10-15 reps.

To make this move more challenging, pause for one to two seconds at the top.

We hope that you find this beginner home workout useful. To find out more, please contact us today at David Jones Personal Training.