Gymondo Magazin

3 Simple Exercises to Help You Get in Shape at Home

Forget about isolated training. When it comes to working out, you want to train all major muscle groups. Total body training burns tons of calories and sheds additional fat.

Here are three simple exercises to help you get in shape. You can do these exercises from anywhere—at home or on-the-go.

Front Squat

Place dumbells on your shoulders in front of your body. This placement shifts your center of gravity to stress your core muscles. Squat down as low as you can in a slow and controlled movement.

Starting position:

  • The foot position is slightly wider than hip-width, toes point forward.
  • Perform a slow squat with dumbbells resting on your shoulders.
  • Extend your elbows outward for a straight and stable back.

Reverse Lunge & Overhead Press

Press the dumbbells upwards at the same time as you lunge forward. This requires both balance and control.

Starting position:

  • Stand tall with your feet hip-width apart. Engage your core. Rest the dumbbells on your shoulders.
  • Take a big step backwards with your right foot.
  • Lower your body until your left thigh is parallel to the floor and your left shin is vertical. Your left knee should not go past your left toe.
  • If mobility allows, lightly tap the right knee to the floor while keeping the weight in your left heel.
  • At the bottom of the movement, press the dumbbells to the ceiling and back to your shoulders before driving back into the starting position. Make sure to straighten your spine and tighten your core. Firmly grip the dumbbells, keeping your wrists stable and secure.
  • Repeat on the other side.

Bent-Over Dumbbell Row

No rowing machine at home? No problem. You can row just as effectively with dumbbells. This exercise specifically strengthens all the major muscles of your back and additionally targets your biceps and abdominals.

Starting position:

  • Stand with your feet shoulder-width apart, knees are slightly bent. Bend over at the waist being careful not to round your back.
  • Keep your stomach and back firm.

Movement execution for wide rowing:

  • Bring dumbbells to knee height while keeping your back straight and arms extended.
  • Pull the dumbbells into your chest while squeezing your shoulder blades together.
  • Exhale on the pull and inhale as you extend your arms.
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Note: People who have diabetes or are pregnant are not advised to participate in the online program without consulting their doctor first. The online program is also not suitable for treating pathological overweight.