15 Exercises to do at home | Emergency workout

15 Exercises to do at home | Emergency workout

In this article you will find:

Bodyweight leg training

1. Jump squat

Targeted Muscles: quadriceps, hamstrings, glutes, lower back and abs.

  • Adopt a squat position
  • Squat as low as possible with your arms by your side
  • Explode upward, firing through your quads and glutes and hit the max
  • Land in a squat position and repeat.

We recommend 4 sets of 10 repetitions to get the most out of this exercise.

2. Reverse lunge

Targeted Muscles: hamstrings, glutes and quadriceps

  • Stand upright, with your hands on your hips.
  • Take a big step back with your left foot.
  • Lower the hips so that the right thigh (front leg) becomes parallel to the floor, with the right knee positioned directly above the ankle. The left knee should be bent at a 90 degree angle.
  • Return to standing by pressing your right heel to the floor and bringing your left leg forward to complete one rep.
  • Alternate legs and step back with the right leg.

We recommend doing 4 sets of 20 reps (10 reps per leg)

3. Jump to jump

Targeted Muscles: quadriceps, glutes, hamstrings and calves

  • Stand with your feet shoulder-width apart, with your heart engaged.
  • Plunge forward with your right leg, with your arms at your side.
  • Let the front leg become parallel to the floor, with the right knee positioned directly above the ankle.
  • Jump high, quickly changing the position of your feet in mid-air so that your right leg moves behind you and your left leg comes forward.
  • To help you move explosively, push your arms into the air as you jump.
  • Gently land on the floor in a basic lunge position, with the opposite leg forward.

It is recommended to perform 4 sets of 10 repetitions.

4. Bodyweight Squat

Targeted Muscles: quadriceps, hamstrings and glutes

  • Stand your feet shoulder-width apart, toes slightly turned. Pull your lower abs and keep your eyes forward.
  • Slowly bend your knees and drop your hips to lower your body.
  • Keep your heels flat on the floor.
  • At the bottom of the movement of the exercise, pause for a moment and push hard back to the starting position, mirroring the descent.
  • Repeat for the desired number of repetitions.

5. Knees high

Targeted Muscles: legs, buttocks and abs

  • Stand with your feet hip-width apart.
  • Lift your left knee up to your chest.
  • Switch to lift your right knee to your chest.
  • Continue the movement, alternating legs and moving at a running or running pace.

Complete 4 sets of 20 reps to get the most out of this exercise.

Chest workout

1. Push up

Muscles involved: chest, shoulders, triceps and abdominal muscles

  • Lie face down on the floor with your hands shoulder-width apart.
  • Raise to a fully extended boom position. Your feet should also be shoulder-width apart. Your body should form a straight line without drooping at the hips.
  • Lower yourself to the floor, moving to a perfectly flat position. Go down until your nose touches the floor.
  • Keeping the core tight and the body perfectly flat, push back to the starting position.

For this exercise, we recommend doing 4 sets of 10 repetitions.

2. Pike push-ups

Muscles involved: shoulders, tight front, upper back and triceps

  • Get into a normal push-up position.
  • Now lift your butt slightly so that your arms are at an angle of 25 degrees from your torso.
  • Lower yourself so that your chin touches the ground.
  • Exhale as you stand up, making sure you don't raise your butt too high.

You should aim for 4 sets of 10 reps.

3. Plank Get Ups

Muscoli target: core muscles and shoulders

  • Get into a plank position with your feet together and your arms shoulder-width apart.
  • Drop your elbows to the floor one at a time to find yourself in a normal plank position.
  • Push up so your arms are fully extended again.
  • Do as many reps as possible in 30 seconds and try to resist the urge to push yourself to the back.
  • Keep your body in line and your body tight.

You should aim for 4 sets of 30-second intervals.

4. Decline Push Up

Muscoli target: upper chest and anterior delts

  • Supporting yourself with your hands under your shoulders, make sure your feet are raised in a chair.
  • Move your hands away until your body forms a 45 degree angle from the floor.
  • Lower your chest to the floor to feel a strong expansion of your pecs.
  • Push back to the starting position.

We recommend doing 3 sets of 5 reps for this exercise.

5. Diamond Push Up

Targeted Muscles: triceps and chest muscles

  • Get on all fours with your hands together under your chest.
  • Place your index fingers and thumbs so that they touch, forming the shape of adiamonds.
  • Extend your arms so that your body is elevated and forms a straight line from head to toe.

We recommend 3 sets of 10 repetitions.

Exercises for the abdominals

1. Bicycle crunches

Muscoli target: the core muscles

  • Start lying on the ground, with your lower back pressed to the floor and your head and shoulders raised slightly above it.
  • Place your hands lightly on the sides of your head, lift one leg off the ground and extend it.
  • Lift the opposite leg and bend the knee towards the chest. As you do this, rotate your core so that the opposite arm comes towards the raised knee.
  • Lower your leg and arm at the same time as you lift the two opposite limbs to mirror the movement.

2. The Crunch

Muscoli target: abdominals and obliques

  • Lie on your back and place your feet on the floor, hip-width apart.
  • Bend your knees and place your arms on your chest.
  • Contract your abs and inhale.
  • Exhale and lift your upper body, keeping your head and neck relaxed.
  • Inhale and return to the starting position.

3. V sit-up

Muscoli target: abdominals, obliques and hip flexors

  • Lie on your back with your legs raised off the floor.
  • The arms should be extended above the head and the hands touching the floor. This is the starting position.
  • Bring your body into a "V" shape by lifting your torso towards your legs, keeping both legs straight and arms extended.

4. Mountain Climber

Targeted Muscles: triceps, delts, abs, back, hip flexors, quadriceps, hamstrings, and glutes

  • Get into the top of the push-up position. This is the starting position.
  • Keeping your back in a straight line, bring your right knee towards your chest, then quickly return it to the starting position.
  • Now bring your left knee towards your chest and return to the starting position.
  • Now speed up the movement, quickly alternating legs, as if you were running into position with your hands on the ground.

5. Leg Raise

Muscoli target: lower abdominals and external obliques

  •  Lie on your back, legs straight and together.
  • Keep your butt straight and lift it up to the ceiling until your butt comes off the floor.
  • Slowly lower your back down until they are just above the floor and hold this position for a moment.
  • Lift the back up and repeat the exercise.



Our articles are to be used for informational and educational purposes only and should not be considered medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes in your diet.

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