![]() ![]() Plank-up: 3 sets of 5–10 repsĭoing any type of plank exercise will make your arms stronger, but doing plank-ups is especially effective for strengthening the triceps and biceps muscles in your arms. On your final ab curl, keep your head and chest held up and lift your legs into a tabletop position. As you curl up, bicycle out one leg, alternating sides each time. Pro tip: For pull-ups at home, you can buy a portable pull-up bar that fits in a doorframe. Lie on your back with your knees bent with your hands behind your head and your feet flat on the floor. Slowly lower yourself back into the dead-hang position. Squeeze the bar with your hands and engage the muscles of your upper body and core. “Play dead” - start in a dead hang from the bar. Three HIIT sessions per week is enough to reap big fitness benefits, according to another ACSMs Health & Fitness Journal study from November-December 2018, making it a good starting point for newer exercisers. How-to: Grab the pull-up bar with an overhand grip, wrapping your thumbs around the bar. Braddocks plan is a mix of three HIIT workouts paired with traditional steady-state workouts and active rest days. Start with just a few reps and work your way up as you get stronger. But it’s a great bodyweight exercise to work your shoulders, upper back, and biceps. The pull-up can be intimidating, especially when you’re just starting out. Draw your legs back up into a squat, then jump up explosively with your hands above your head. Do a push-up, returning to the plank position. Increase the weight if too easy, decrease if. Create a schedule: Since skipping a workout at home can be easy, it’s important to create a schedule and stick to it. Weight training exercises: Squats, Calf Raises, Push ups, Shoulder Press and Dips. Cardio exercises such as running, jogging, biking and swimming are great for this. How-to: From a standing position, lower yourself into a squat and put both hands on the floor, just wider than your feet. Choose the right exercises: To lose weight, you need to do exercises that raise your heart rate and burn calories. ![]()
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