What is the perfect home workout

Working out at home can get a bit confusing with all of the influencers pushing their brand names with odd movements just to call that a workout.

We must stay focused on what we are meant to be doing either in the gym or at home.  

Well... Working out at home is not as easy as one might think, Most people think they'll just rep out a thousand push-ups and end up developing injuries. 

Workouts should always be done in the most effective way to maximize function (your goals).

The perfect home workout

I'll be taking each major muscle group

Chest, triceps, and shoulder

When it comes to your chest muscles, your primary focus will be on the pectoralis majors and minor muscles, but you’ll also want to focus on the deltoids. The deltoids are the muscles that run along the right side of your chest and below your armpits. They’re also the muscles that cover your shoulders.

 Pushup and its variations

The press-up, also known as the push-up, is one of the most popular upper extremity exercises. Press-ups are closed kinetic chain exercises that require no equipment and use body weight as resistance.

 There are many variations of the press-up, so you can adjust it according to your fitness level. Push-ups work tricep, pectoral, and shoulder muscles. With proper form, they also strengthen your lower back and core as they engage (pull in) your abdominal muscles. Push-ups are one of the fastest and most effective exercises for building strength.

Pushup Variations

One armed push-up is a push-up exercise that targets different muscle groups.

 There are several variations of this exercise, such as knee push-ups, wall push-ups, incline push-ups, and decline push-ups. 

The knee push-up is great for beginners, while the incline push-up is a slightly harder exercise than the wall push-up. The hands should be placed higher than the feet, and the body should be brought closer to the ground as the push-up progresses. 

Decline push-ups require the legs to be elevated and the hands to be placed on the floor. These push-ups can be done on a bench, box, or any other piece of furniture. This exercise uses a higher percentage of body weight than the knee push-up, making it suitable for more advanced levels of training. The narrow palmer width increases muscle activity in the following muscles: Pectoralis major, Triceps brachii, and Infraspinatus. Wide palmer width increases the activity of the Serratus anterior, which is important for scapular stability.

Dips

If you're looking to build muscle and tone up your upper body, dips can be a great way to do it. They're a great way to build up the size and shape of your chest and triceps, as well as your shoulders. With the right form and the right amount of difficulty, you can start to build muscle mass.

Summary

When working out at home, you'll engage in more compound movement. Which essentially means that you will be working multiple muscle groups in a single rep.

Most of this muscle group are chest, triceps, and shoulder.

Leg workout

Just because you’re working out from home doesn’t mean your leg workouts are limited to walking in the park or running around the block. On the contrary, your home leg exercises can be just as effective and just as satisfying as your gym workouts.

Squat

A good old-fashioned squat is the perfect stretching position to push those quads and glutes to the limit. At first, squatting can be challenging because sometimes you’re naturally inclined to bend your knee. If you’re in a chair and you’re leaning forward, lift a bit, and take off the chair so you’re carrying the weight on your heels, there you have your squat position!

LUNGE

 Have you ever been tying your shoelace while lunging? You may have been doing this for some time, and may not have even been aware of it. If you are planning to exercise at home, the lunge is an ideal home leg exercise. Taking a large step forward (as many people tend to do) and then lowering the other leg, it is essential to keep the front shin vertical and the rear foot extended behind you. When performing a successful lunge, it is important to focus on strengthening the hip, hamstrings, quadriceps, and glutes.

Calf raises

Single leg calf raises are great for adding muscle and definition to your chicken legs, or to jump higher, lower your ankle risk, and generally improve your athletic performance. Most people focus on building a strong lower half when it comes to their quads or hamstrings. But your calves are just as important as your quads when it comes to helping you move and stay on your feet. They flex and stabilize your ankle, and help absorb the shock of running or jumping.

Note

When performing most of the workouts at home, at some point you'll notice that you'll need to do a lot more repetitions than usual. When this time comes it's necessary to add some weight to your workout to achieve progressive overload.

You can do this by putting heavy books in a bag or placing a bottle of sand in a bag to increase the weight, just be creative with it.