You know they say summer bodies are built in the winter. But it can be really hard to pull yourself out of bed on those dark, cold mornings sometimes.  And maybe you haven’t quite committed to that gym membership just yet. Thankfully, fitness experts at Breaking Muscle have put together a list of the best at home exercises.

Workout Order

Breaking Muscle recommends starting with push-ups, and starting with 10 reps. You’ll lower the reps for each set until you’re at one.  This should be 10 sets overall.  Next will be the bird dog holds. Aim for 3 sets of 8 to 12 reps on each side. Then you’ll move on to the air squats, then hold squats, and end with the jump squats. The goal is three sets of 12 to 15 reps. The ultimate goal is to complete three sets before taking a rest.

Fitness Goals Don’t Need A Gym

A spokesperson for Breaking Muscle points out a common misconception when it comes to fitness goals:

“It’s a common misconception that the gym is the only way to complete a successful workout and reach your fitness goals. Our workout suggestions reveal that it is in fact possible to target multiple areas in your body with a workout that you can simply do at home. It’s much more flexible for those who find a membership too much of a commitment, as well as those who struggle to find the time in their day to make a trip to the gym. Movement is extremely important for not just our physical health, but our mental health too – so we encourage everyone to implement exercise into their everyday routine, especially now with the opportunity to do it from home.”

A great reminder that you can still get a great workout without gym equipment.  But also an excellent reminder that movement isn’t just about our physical health.  Our mental health needs it just as much!

Check out the top 5 best at home exercises below!

As with all workouts, consult with your physician before starting a new routine. Also, check out some of Jess’s workouts on the Kicks Wake Up Krew page!

• Air Squat

  Breaking Muscle describes this as a highly effective beginner exercise.  The move targets your thighs, hamstrings, quadriceps, and your glutes.

  Feet are slightly wider than shoulder width, then sit back with thighs parallel to the floor.  Keep your upper body vertical. Push through the legs to return to your starting position.

• Jump Squat

  Jump squats target the glutes, quads, hips, and hamstrings.  These are great for developing strength, but can be tough! With enough reps, you’ll get some cardiovascular benefits with this one!

  Your starting stance is similar to the air squat, with feet slightly wider than shoulder width.  You’ll squat down partially and then push through to jump into the air.  You want to land softly in a squat position.

• Squat Hold

  There are a lot of squat variations here, but for good reason.  Training the legs in this way is great for overall strength.  Plus, it helps build your core strength too.

  This one starts like the others, and you bring your hands to chest-height, dropping into a deep squat position, with thighs parallel to the ground (or deeper).  Pushing into the floor, you’ll engage your glutes and core to hold the position.  Keep your torso upright. Hold for 20 seconds (and maybe build up over time)! If it’s burning, you’re doing something right!

• Push-Ups

  Push-ups are great for upper body strength.  They target your chest, arms, and shoulders, primarily.  But this move can also help protect your lower back and shoulders from injury, while also improving flexibility.

  There are various forms of push-ups.  True beginners can start by doing wall push-ups. An arm’s length distance from a wall, with your feet and hands the same distance apart. Bend the elbows and lean toward the wall til your nose is almost touching it.  Keep your back straight, with elbows bent around 45 degrees.

  You can then progress to floor push-ups.  Same concept, just more strength required to push your body weight. You want to keep your body in a straight line throughout the movement.

• Bird Dog Hold

  These are great for strengthening your back. It’s often used in yoga, and can help relieve lower back pain too.  This is an exercise that targets your upper and lower body, strengthening your core and glutes.

  You’ll start on all fours on the ground.  Your hands should be below your shoulders, and your knees below your hips. Lift one arm up until it’s at shoulder level in front of you.  Lift the opposite leg until it’s straight and at hip level.  Hold for at least 5 seconds before switching.

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