20 Exercises for your Homeworkout | Household Equipment – Join Chris Heria and get ideas for your next workout. Chris Heria shows you the 20 Best Exercises You Can Do With at Home. Learn 20 exercises and progressions that anyone can do even beginners and hit every muscle in your body to start getting in the best shape of your life.
Myths of Bodyweight Exercises
Here we discuss and break down a few of the most common bodyweight myths.
Myth #1: Exercises with your own body don’t build muscle.
This is an absolute lie. The use of your own body as the resistance is an overload stimulus for the muscle not only to gain strength, but also to gain functional mass. Muscle is built by a combination of putting a greater load on the muscle than it is used to and a rest period where the muscle can adapt to the greater load. It doesn’t matter how this resistance is achieved, and in fact your shoulders won’t know the difference between weighted shoulder shrugs and pull-ups. So if anyone tries to tell you this, don’t listen: with the right resistance, diet and rest, you can build muscle through bodyweight training.
Myth #2: You can’t adjust your resistance
Simply because you can’t add or remove plates like you can with weight training doesn’t mean you can’t make progress. Instead of adding weight, adjust it. By changing the angle of your body or the swing around a joint, you can add a different resistance to the muscles you want to target.
You can also increase the intensity by increasing the time under tension during each set of repetitions. For example, have you ever tried doing push-ups and holding your body just a few centimeters off the ground? If so, you have experienced firsthand the effects of extended time under tension. Time under tension is the slowing down o specific movements so that the muscle is placed under resistance for a longer period of time. Increasing the time under tension of a muscle results in higher muscle protein synthesis (muscle building), but with lower repetitions. Higher repetitions of training result in slightly less muscle building, but more endurance and explosiveness. Finding a happy medium between high reps and high load time will help you improve as an overall athlete.
Myth #3: Exercises with your own Body doesn’t burn as many calories as cardio exercise
Exercises with your own Body not only burns a similar number of calories as long-distance and slow-paced running (or other endurance activities), but they also stimulate lean muscle growth. More lean muscle mass results in more calories burned at rest (increase in resting metabolic rate – RMR). When you train in the high intensity training zone, you also get the benefits of the afterburn effect (EPOC), where your body continues to burn calories long after the last set.
20 Exercises for your Homeworkout | Household Equipment:
- Burpee no Push Up
- Advanced Burpee
- Tricep Extension
- Assisted (one arm) Tricep Extension
- One arm Tricep Extension
- Bench Dips (Chair)
- Dips (Two Chairs)
- Push Ups
- Elevated Push Ups
- Explosive Negative Push Ups
- 90 Degree Hold Toe Taps
- 90 Degree + Push Ups (very difficult)
- Planche Lean
- Tuck Planche Hold
- Planche Hold (very difficult)
- Pseudo Planche Push Up
- Tuck Planche Push Ups – between two Chairs (very difficult)
- Full Planche Push Ups (very difficult)
- Pike Hold
- Elevated Pike Hold (Chair or Sofa)
- Handstand Hold (difficult)
- Pike Push Up
- Elevated Pike Push Up
- Hanstand Push Up (very difficult)
- Body Curls (Sofa)
- Chair Rows (two Chairs)
- Assisted Pistol Squat (Chair)
- Pistol Squat
- Sumo Walk
- Side to Side Jump Squats
- Elevated Side Squat (Chair)
- L-Sit Kicks (two Chairs)
- L-Sit (two Chairs)
- Plank Alternating Toe Taps
- High Plank to Low Plank
Equipment: Household Equipment and Mat (Optional)
We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
If you have any questions, wishes or suggestions, feel free to contact us.