Going to the gym in January can be an intense time. People head out to fulfil new fitness goals they’ve set in the new year so gyms tend to be over crowded in the early month of the year so no one can blame you for wanting to steer clear. But don’t let that stop you from getting started if you have the same goal. If you want to get fit but can’t get to the gym for whatever reason then you can use the exercises below to build an at home routine that will target all the muscles. No equipment is needed for any of these, pick and choose some from each group to build an at home routine to get yourself started.
Going to the gym and using equipment will definitely help see faster results and better results but here is a solid alternative to help you get started. Each category is broken down into main muscle groups, you’ll want to hit every major muscle group at least twice a week to see growth.
Sets: How many rounds you will do each excercise. So you’ll do 3 sets of push-ups until you fail. If you can do 10-push ups in a row, you’re gonna do 3-sets of these for total of 30 push-ups.
Failure: Doing consecutive reps of an exercise until you literally can’t do anymore at all.
Chest
Hit Mid, Upper and Lower at least twice each per week. Do three sets of each, do as many as you can until failure is one set.
- Standard Push-Ups (Mid Chest)
- Decline Push-Ups (Upper Chest)
- Incline Push-Ups (Lower Chest – also hits Shoudlers)
- Diamond Push-Up (Also hits Triceps)
Arms
For muscle composition and growth aim to hit do these until failure twice per week. Do four sets of each, each set lasts until you can’t do anymore.
- Doorway Curls (Biceps)
- Tricep Dips (Triceps)
- Diamond Push-Ups (also hits Chest)
Shoulders
Do any two of these for three sets until failure at least twice a week.
- Pike Push-Ups
- Arm Circles
- Plank to Downward Dogs
- Plank Shoulder Taps
- Shrugs
Back
- Superman
- Swimmers
- Plank with Arms Lifts (lift one arm forward and hold for 2 second then switch hands, repeat until failure)
- Doorway Rows
- Reverse Planks
Legs
Do all of these at least once a week to target all muscles in your legs. Three sets of each until failure.
- Squats
- Lunges
- Calf Raises
- Wall Sits
Core
Pick at least two and do them twice a week until failure. Three sets of each until failure.
- Planks
- Sit-Ups
- Lying Leg Raises
- Russian Twists
Cardio
Any cardio is good cardio! But if you plan to do any cardio on the same day as you do leg workouts. Do your leg workouts first THEN cardio if you can.
- Walking
- Running
- Riding
- Hike
- Swimming
- Burpees
