TOP 10 Exercises to Get Fit At Home!

[00:00] so you want to start working out but you

[00:02] don't want to leave the house no problem

[00:05] in this video we show you the top 10

[00:07] exercises to get fit at home with all

[00:10] the pros and cons we didn't include

[00:12] exercises that require equipment besides

[00:15] your own Furniture so bye-bye

[00:18] pull-ups also make sure to watch the

[00:20] video Until the End because we included

[00:22] a full body workout routine with these

[00:25] exercises all right let's start with the

[00:28] first exercise jumping J Jack jumping

[00:31] jacks are a full body movement with a

[00:33] strong focus on coordination and

[00:35] endurance depending on your goals and

[00:37] level you can do it as a part of your

[00:39] warmup or in your regular training there

[00:42] are also different versions to vary The

[00:44] Challenge and difficulty of this

[00:51] exercise the next exercise are pike

[00:53] walks this exercise is great for working

[00:56] your shoulders and core and also builds

[00:58] the foundation for any upcoming

[01:00] handstand

[01:02] training to work yourself up start doing

[01:04] them on the ground and place your feet

[01:07] higher when you get comfortable with the

[01:11] movement don't worry if you can't open

[01:14] your shoulders in the beginning it's not

[01:16] a problem and will get better over

[01:19] time if tight hamstrings are a limiting

[01:22] factor for you it's also possible to do

[01:24] it with bent knees

[01:32] the third exercise are push-ups and of

[01:34] course this is a

[01:36] no-brainer push-ups belong in every

[01:38] serious body weight training program and

[01:40] are crucial to train your chest

[01:42] shoulders and

[01:43] triceps there are so many ways and

[01:46] progressions to do them that they are

[01:47] suitable for

[01:50] beginners

[01:56] intermediates and experts

[02:06] the next exercise on our list are side

[02:08] plank raises this exercise is great to

[02:10] Target the often neglected obliques and

[02:13] also use your hip abductors and

[02:14] adductors to support the movement as a

[02:17] beginner try them on your knees first

[02:19] and progress to the regular version

[02:21] later you can do this exercise on your

[02:24] forearm or on your

[02:27] hand and you can switch the placement of

[02:30] your

[02:34] [Music]

[02:38] legs next we got knee raises this

[02:42] exercise combines abdominal with support

[02:44] strength work which mostly targets your

[02:46] triceps shoulders and the lower traps

[02:49] it's best done with two chairs because

[02:51] it gives you enough space to move your

[02:53] legs up and down sure you can also do it

[02:56] on the ground but this requires way more

[02:59] Mobility and strength so if you can't

[03:01] lift up your body at all use two books

[03:04] with the same height to slightly

[03:05] increase the distance between your butt

[03:07] and the

[03:08] ground if you still can't do it just

[03:11] push your arms into the ground and do

[03:12] the knee rise without lifting your

[03:18] butt the sixth exercise are row and here

[03:21] you need some kind of

[03:24] furniture there are many different

[03:26] options and ways to do this exercise

[03:30] but always make sure to avoid

[03:32] unnecessary risks and put safety

[03:43] first if you got the right Furniture

[03:46] this exercise is a must do because rows

[03:48] are a great if not the most

[03:50] comprehensive back exercise with

[03:52] benefits for your arms as

[03:58] well if you got no options to do rows

[04:01] you could try rear dead presses on the

[04:06] ground if they are too hard you should

[04:09] stick to the next exercise which are

[04:11] swimmers swimmers Target your back as

[04:13] well with the exception of the lats it's

[04:16] still a great exercise to not only work

[04:19] your back but also the glutes and

[04:20] hamstrings to some

[04:22] degree in addition it also has some

[04:25] benefits for your posture by

[04:26] counteracting against the typical

[04:28] hunched over Desk position

[04:35] if you got a desk job or just there at a

[04:37] monitor all day in general you could

[04:39] also benefit from this modified swimmer

[04:42] version just do it as a short break in

[04:44] between your work to com at your desk

[04:46] job

[04:48] posture the next exercise is the easy or

[04:51] reverse plank

[04:53] Bridge similar to swimmers it nearly

[04:56] Works your entire posterior chain so the

[04:58] backside of your body in addition it

[05:01] also improves your shoulder Mobility by

[05:03] stretching the pecs biceps and front

[05:08] delts if you are a beginner don't worry

[05:11] if you can't raise yourself up to a

[05:12] complete horizontal position this

[05:15] exercise is still effective with a

[05:17] decreased range of motion and if you're

[05:19] doing it regularly you will work

[05:21] yourself up step by

[05:28] step next we got squats similar to

[05:32] push-ups this is a must do exercise with

[05:34] too many benefits to

[05:36] neglect squats are not only working your

[05:39] quads glutes and hamstrings but also

[05:42] improve your ankle hip and spine

[05:44] Mobility if regular squats are too easy

[05:47] just try jumping

[05:49] squats or pistols

[06:01] the last exercise on our list are lunges

[06:05] similar to squats they hit your quads

[06:07] hams and glutes the special thing about

[06:10] lunges is that they are a unilateral

[06:12] movement focusing on one leg at a time

[06:15] this not only helps you to work against

[06:18] imbalances but also develops

[06:20] coordination and

[06:21] stability if regular lunges are too easy

[06:25] try jumping lunges or even Bulgarian

[06:28] split squats yeah I know they are called

[06:31] squats but in fact they are much closer

[06:33] to a lunge

[06:39] movement okay now we show you some

[06:42] honorable manions that are also very

[06:44] good but couldn't make it in the top 10

[06:47] remember these are absolutely valid

[06:49] exercises and some may even be better

[06:52] when it comes to targeting specific

[06:53] muscles but for the top 10 we chose the

[06:56] most comprehensive multi-joint movements

[06:59] and not isolation exercises in the first

[07:01] place it's still a good idea to vary

[07:04] your workouts from time to time so these

[07:07] will have a place in a long-term workout

[07:09] program or if you want to work on

[07:11] specific weak

[07:25] points all right guys now it's time to

[07:28] build up a sample routine with some of

[07:30] these exercises for that we show you a

[07:32] free routine of our home workout program

[07:35] just check the link in the description

[07:37] and you'll find the complete overview

[07:39] and the follow along video always make

[07:41] sure to adapt the exercises so that you

[07:43] are able to do it for 30 seconds so it

[07:46] shouldn't be too hard nor too easy if

[07:49] you like this routine you can upgrade to

[07:52] the full version and enjoy a highquality

[07:54] six months day-by-day home workout

[07:57] program if you enjoy this video make

[07:59] sure to like subscribe and activate the

[08:02] notifications my name is Alex and I see

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