[0:00] so you want to start working out but you
[0:02] don't want to leave the house no problem
[0:05] in this video we show you the top 10
[0:07] exercises to get fit at home with all
[0:10] the pros and cons we didn't include
[0:12] exercises that require equipment besides
[0:15] your own Furniture so bye-bye
[0:18] pull-ups also make sure to watch the
[0:20] video Until the End because we included
[0:22] a full body workout routine with these
[0:25] exercises all right let's start with the
[0:28] first exercise jumping J Jack jumping
[0:31] jacks are a full body movement with a
[0:33] strong focus on coordination and
[0:35] endurance depending on your goals and
[0:37] level you can do it as a part of your
[0:39] warmup or in your regular training there
[0:42] are also different versions to vary The
[0:44] Challenge and difficulty of this
[0:51] exercise the next exercise are pike
[0:53] walks this exercise is great for working
[0:56] your shoulders and core and also builds
[0:58] the foundation for any upcoming
[1:00] handstand
[1:02] training to work yourself up start doing
[1:04] them on the ground and place your feet
[1:07] higher when you get comfortable with the
[1:11] movement don't worry if you can't open
[1:14] your shoulders in the beginning it's not
[1:16] a problem and will get better over
[1:19] time if tight hamstrings are a limiting
[1:22] factor for you it's also possible to do
[1:24] it with bent knees
[1:32] the third exercise are push-ups and of
[1:34] course this is a
[1:36] no-brainer push-ups belong in every
[1:38] serious body weight training program and
[1:40] are crucial to train your chest
[1:42] shoulders and
[1:43] triceps there are so many ways and
[1:46] progressions to do them that they are
[1:47] suitable for
[1:50] beginners
[1:56] intermediates and experts
[2:06] the next exercise on our list are side
[2:08] plank raises this exercise is great to
[2:10] Target the often neglected obliques and
[2:13] also use your hip abductors and
[2:14] adductors to support the movement as a
[2:17] beginner try them on your knees first
[2:19] and progress to the regular version
[2:21] later you can do this exercise on your
[2:24] forearm or on your
[2:27] hand and you can switch the placement of
[2:30] your
[2:34] [Music]
[2:38] legs next we got knee raises this
[2:42] exercise combines abdominal with support
[2:44] strength work which mostly targets your
[2:46] triceps shoulders and the lower traps
[2:49] it's best done with two chairs because
[2:51] it gives you enough space to move your
[2:53] legs up and down sure you can also do it
[2:56] on the ground but this requires way more
[2:59] Mobility and strength so if you can't
[3:01] lift up your body at all use two books
[3:04] with the same height to slightly
[3:05] increase the distance between your butt
[3:07] and the
[3:08] ground if you still can't do it just
[3:11] push your arms into the ground and do
[3:12] the knee rise without lifting your
[3:18] butt the sixth exercise are row and here
[3:21] you need some kind of
[3:24] furniture there are many different
[3:26] options and ways to do this exercise
[3:30] but always make sure to avoid
[3:32] unnecessary risks and put safety
[3:43] first if you got the right Furniture
[3:46] this exercise is a must do because rows
[3:48] are a great if not the most
[3:50] comprehensive back exercise with
[3:52] benefits for your arms as
[3:58] well if you got no options to do rows
[4:01] you could try rear dead presses on the
[4:06] ground if they are too hard you should
[4:09] stick to the next exercise which are
[4:11] swimmers swimmers Target your back as
[4:13] well with the exception of the lats it's
[4:16] still a great exercise to not only work
[4:19] your back but also the glutes and
[4:20] hamstrings to some
[4:22] degree in addition it also has some
[4:25] benefits for your posture by
[4:26] counteracting against the typical
[4:28] hunched over Desk position
[4:35] if you got a desk job or just there at a
[4:37] monitor all day in general you could
[4:39] also benefit from this modified swimmer
[4:42] version just do it as a short break in
[4:44] between your work to com at your desk
[4:46] job
[4:48] posture the next exercise is the easy or
[4:51] reverse plank
[4:53] Bridge similar to swimmers it nearly
[4:56] Works your entire posterior chain so the
[4:58] backside of your body in addition it
[5:01] also improves your shoulder Mobility by
[5:03] stretching the pecs biceps and front
[5:08] delts if you are a beginner don't worry
[5:11] if you can't raise yourself up to a
[5:12] complete horizontal position this
[5:15] exercise is still effective with a
[5:17] decreased range of motion and if you're
[5:19] doing it regularly you will work
[5:21] yourself up step by
[5:28] step next we got squats similar to
[5:32] push-ups this is a must do exercise with
[5:34] too many benefits to
[5:36] neglect squats are not only working your
[5:39] quads glutes and hamstrings but also
[5:42] improve your ankle hip and spine
[5:44] Mobility if regular squats are too easy
[5:47] just try jumping
[5:49] squats or pistols
[6:01] the last exercise on our list are lunges
[6:05] similar to squats they hit your quads
[6:07] hams and glutes the special thing about
[6:10] lunges is that they are a unilateral
[6:12] movement focusing on one leg at a time
[6:15] this not only helps you to work against
[6:18] imbalances but also develops
[6:20] coordination and
[6:21] stability if regular lunges are too easy
[6:25] try jumping lunges or even Bulgarian
[6:28] split squats yeah I know they are called
[6:31] squats but in fact they are much closer
[6:33] to a lunge
[6:39] movement okay now we show you some
[6:42] honorable manions that are also very
[6:44] good but couldn't make it in the top 10
[6:47] remember these are absolutely valid
[6:49] exercises and some may even be better
[6:52] when it comes to targeting specific
[6:53] muscles but for the top 10 we chose the
[6:56] most comprehensive multi-joint movements
[6:59] and not isolation exercises in the first
[7:01] place it's still a good idea to vary
[7:04] your workouts from time to time so these
[7:07] will have a place in a long-term workout
[7:09] program or if you want to work on
[7:11] specific weak
[7:25] points all right guys now it's time to
[7:28] build up a sample routine with some of
[7:30] these exercises for that we show you a
[7:32] free routine of our home workout program
[7:35] just check the link in the description
[7:37] and you'll find the complete overview
[7:39] and the follow along video always make
[7:41] sure to adapt the exercises so that you
[7:43] are able to do it for 30 seconds so it
[7:46] shouldn't be too hard nor too easy if
[7:49] you like this routine you can upgrade to
[7:52] the full version and enjoy a highquality
[7:54] six months day-by-day home workout
[7:57] program if you enjoy this video make
[7:59] sure to like subscribe and activate the
[8:02] notifications my name is Alex and I see
[8:04] you in the next video