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5 Home Workout Exercises For Beginners

Exercises For Beginners

Listed below are 5 effective exercises for beginners who want to work out at home. These exercises require minimal equipment and are perfect for building strength, improving flexibility and boosting overall fitness.

  1. Bodyweight Squats:
    • Targets: Legs (Quadriceps, Hamstrings & Glutes)
    • How-To:
      • Stand with your feet shoulder-width apart.
      • Lower your body by bending your knees and hips, as if sitting back into an imaginary chair.
      • Keep your chest up and your back straight.
      • Push through your heels to return to the starting position.
      • Aim for 3 sets of 10-15 reps.
  2. Push-Ups:
    • Targets: Chest, Shoulders, Triceps & Core
    • How-To:
      • Start in a plank position with your hands slightly wider than shoulder-width apart.
      • Lower your body by bending your elbows, keeping them close to your sides.
      • Push back up to the starting position.
      • Modify by doing knee push-ups if needed.
      • Aim for 3 sets of 8-12 reps.
  3. Planks:
    • Targets: Core (Abdominals, Obliques & Lower Back)
    • How-To:
      • Lie face down with your forearms on the ground and elbows directly under your shoulders.
      • Lift your body off the ground, forming a straight line from head to heels.
      • Engage your core muscles and hold the position.
      • Start with 20-30 seconds and gradually increase the duration.
  4. Glute Bridges:
    • Targets: Glutes, Hamstrings & Lower Back
    • How-To:
      • Lie on your back with knees bent and feet flat on the floor.
      • Lift your hips off the ground, squeezing your glutes at the top.
      • Lower your hips back down.
      • Aim for 3 sets of 12-15 reps.
  5. Bird Dogs:
    • Targets: Core Stability & Balance
    • How-To:
      • Start on your hands and knees.
      • Extend your right arm forward and your left leg backward.
      • Keep your back straight and engage your core.
      • Return to the starting position and switch sides.
      • Aim for 3 sets of 10 reps per side.

Remember to warm up before starting your workout and cool down afterward. Consistency is key, so aim to incorporate these exercises into your routine regularly. To find out more about home workout exercises for beginners, please feel free to contact us today at David Jones Personal Training or call us on 07485 191 790.