Beginner's Home Workout






1.plank

A plank exercise strengthens the abdominal muscles and those that support your back. Begin by holding the plank position for 15 seconds. As you get stronger, progress to 30 seconds and eventually 90 seconds.
  




2.squats

 The squat works the major muscles in your lower body and helps to shape firm buttocks and thighs. Always perform a squat with your feet hip-distance apart. Your hips should sink behind you as if you are sitting in a chair.




3.Push-ups

Perfect form is essential when doing a push-up. Start with a variation you can complete with good technique. Progress to the next level when you can do 10 to 12 reps without dropping you back, stopping short, or shaking unsteadily.
  



  4. Reverse Lunges

  • Start standing with your feet about shoulder-width apart.
  • Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles.
  • Push through your right heel to return to standing.
  • Repeat on the other side.    


5.Froggers


    • Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
    • Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position. 
      

    • 6.Spider-Man Mountain Climbers

      • Start in a high plank.
      • Drive your right knee out and up toward your right tricep. As you do, turn your head to watch your knee meet your arm.
      • Alternate sides as fast as you can while still maintaining a sturdy plank and keeping your torso in place.     
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7.Single-Leg Reach and Jumps

  • Stand with feet hip width apart, hands at your sides.
  • Hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips) as you reach your left arm to ground about a foot ahead of where your left foot was.
  • Drive your left knee up to return to an upright position, and hop on your right foot.
  • Repeat on the other side.
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    • 8.Marching Glute Bridge

      • Lie faceup on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.
      • Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
      • Hold for five seconds. Slowly lower your right foot to the ground but keep your hips lifted.
      • Lift your left foot off the ground to repeat on the other side.


  • Intermediate Workout Exercise













  • 1.wall squats


    For this variation, stand with your back to a wall and sink down to a seated position with your thighs parallel to the floor. Let the wall support your back. Now hold the position for 20 to 30 seconds. As you build strength, challenge yourself to hold the squat for a minute or more.

2.Standing Oblique Crunches

  • Stand with your feet hip-width apart and hands behind your head and elbows wide.
  • Lift your left knee toward your left elbow while you bend your torso up and over to the left.
  • Repeat on the other side.
   

3.Single-Leg Kickbacks

  • Start on all fours with your knees under your hips and hands under your shoulders.
  • Lift your left leg and flex your foot as you kick it back behind you and straighten your leg.
  • Return to start.
  • Repeat on the other side.

4.Plank Taps

  • Start in a high plank with your feet hip-width apart.
  • Tap each hand to the opposite shoulder while engaging your core to keep the hips as still as possible.



5.Single-Leg Walkout to Push-Ups

  • Start with your feet hip-width apart, hands at sides. Lift your left leg slightly off the ground.
  • Bend at your hips to reach hands to floor and crawl out to a high plank, keeping your left leg hovering off the ground.
  • With shoulders over wrists and abs engaged, do a push-up.
  • Crawl your hands back to your feet and stand.
  • Repeat on the other side.


6.Wide-Grip Push-Ups

  • Start in a high plank position with your hands flat on the floor a little bit wider than shoulder-width apart, wrists under shoulders.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
  • Push back up to start.

7.Side Lunges

  • Stand with your feet hip-width apart.
  • Take a big step out to your right. Bend your knee and push your butt back to do a side lunge. Keep your chest lifted and core tight.
  • Repeat on the other side.



  • 8.Jump Squats

    • Stand with your feet slightly wider than hip-distance apart.
    • Sit your butt back and bend your knees to drop into a squat, keeping your chest upright.
    • Jump up into the air as high as you can and straighten out your legs.
    • Land back on the floor with soft knees.


  • Advanced workout exercise


  • 1.Diamond Push-Ups

    • Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
    • Bend your elbows to lower your chest and torso toward the floor and then push back up.

    2.Diamond Push-Ups

    • Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
    • Bend your elbows to lower your chest and torso toward the floor and then push back up.


  • 3.Down Dog Abs

    • Start in down dog and lift your right leg into the air. This is your down dog split position (also known as three-legged down dog).
    • Bring your right knee under your torso. Pause then extend your right leg back to down dog split.
    • Now bring your right knee to meet your right elbow. Pause then extend your right leg back to down dog split.
    • Finally, bring your right knee across your torso to meet your left elbow. Pause then extend right leg back to down dog split.
    • Repeat the same sequence on the other side.



    • 4.Side Plank Dips

      • Start in a side plank, with your left foot stacked on top of your right and your body in a straight line.
      • Drop your hips toward the floor and raise back to starting position (or a little higher, if you can).
      • Repeat on the other side.

      5.Plank Hops

      • Begin in a high plank with your feet together.
      • Tighten your abs and jump your feet to the right, bringing your knees toward your right elbow.
      • Jump your feet back to plank and repeat on the other side.


6.Side Plank Rotation With Kicks

  • Start in a high plank with your shoulders over wrists, abs engaged, and glutes tight.
  • Lift your left foot and kick it under your torso toward the right side of your body. At the same time, reach your right hand to touch your left foot, balancing on your left arm and right leg.
  • Repeat on the other side.



  • 7.V-Ups

    • Lie faceup with your arms and legs extended and resting on the floor.
    • Keep your abs tight and lift your hands and feet to meet over your torso, rolling your core as you sit up.
    • Lower your arms and legs back to the floor.


  • 8.Lateral Plank Walks

    • Start in a high plank with your shoulders above your wrists and abs tight.
    • Step your right foot and right hand to the right, immediately following with your left foot and left hand. Take a few "steps" in one direction, then walk in the opposite direction.



  • 9.Forearm Side Plank Twists

    • Start in a forearm side plank on your left side with your left elbow on the floor below your shoulder.
    • Place your right arm behind your head.
    • Rotate your torso toward the floor, bringing your right elbow to meet your left hand.
    • Repeat on the other side.