Staying fit can be challenging sometimes, you don’t need to get a gym membership to stay fit, you just need to get creative with what you got, fitness is a lifestyle choice, not just a short term goal. To get you started on the journey of fitness, follow this 3 Day Split, 30 minutes at home exercises once a week on alternate days, or twice a week leaving one day for rest.
Pushups- Get on the floor with hands slightly wider than shoulder-width, straighten your arms and legs, lower your body until your chest nearly touches the floor, then push yourself back up.
Incline Pushups– Stand facing a chair/table/bed, place your hand slightly wider than shoulder-width, align your feet so that your arms and body are completely straight, and perform a pushup.
Pike pushup– Begin with the pushup position, lift up your hips so that your body forms an upside-down V. Keep your legs straight, bend your elbows and lower your upper body until the top of your head nearly touches the floor. Pause and push yourself back up.
Close-grip pushups- Get in the pushup position with hands inside of shoulder width and do the push-up movement.
Tricep dip- Begin with placing your palms behind your body on an elevated plane and sit in front of it. Pressing your palms, lift your body up while legs stay straight.
Superman Hold– Lay down with chest facing the floor, squeeze your hips, lift your chest and legs of the floor. Hold the position for 30-60 seconds.
Superman pulls- Lay down with chest facing the floor, squeeze your hips and lift your chest and do the pull-up motion with your hands.
Backpack bicep curls– Stack up a backpack or any other bag with books or water bottles, make the bag heavy enough to do 15-20 reps of biceps curls with both hands
Single-arm bicep curls– Stack up a backpack or any other bag with books or water bottles, make the bag heavy enough to do 15-20 reps of biceps curls from a single hand.
Situps– Lie down on your back with your feet on the ground hip-width apart, bend your knees and place your arms across your chest. Lift your upper body, till you completely sit up. Pause and slowly lay back down.
Leg Raises– Lie on your back, legs straight and together slightly above the ground. Lift them all the way up until your butt comes off the floor. Slowly lower your legs back down till they’re just above the floor.
Squats- Stand with feet a wider than shoulder-width, toes facing front, bending the knees and ankles to get into the squat position. By pressing your legs into the ground return to standing position.
Lunges- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle, then return to the standing upright position.
Glute bridges- Start by lying on your back with your arms by your side, bend your knees with your feet placed flat on the ground, raise your hips toward the ceiling, then slowly lower your body to the ground.
Sumo Squat– Stand with your feet slightly wider than hip-width apart and turn your feet out. With your hands clasped together at your chest, keeping your back straight, squat down and get back up pushing from the heel of your legs
Calves raise- Stand up straight on an elevated plane as shown in the image, then push through the balls of your feet and raise your heels until you are standing on your toes; then slowly lower yourself to starting position.