If you don't have many tools and sports equipment at home, it might be hard to do exercises for your arms, chest, back, and shoulders at home. But the following workout routine needs no sports gear at all and will help you strengthen and target these muscles and improve stability and balance in the shoulder joint, which lowers injury risk - something lots of people tend to ignore.
- As we explained before, the following exercises need no tools and depend just on body weight but you can use weights if you have them to make the workout harder.
Instructions: Do each of the following exercises for 30 to 45 seconds without resting between exercises. This completes one set. Then rest for 30 seconds. You can repeat the workout for 3 to 4 sets.
1- Push-Up Exercise
- Get down into a high plank position with your palms right under your shoulders. Tighten your core and glutes.
- Bend your elbows and lower your body toward the floor but make sure you don’t drop your hips as you go down. Then push yourself back up using your arms to return to the start position. That’s one rep done.
2. Y-Raises Exercise
- Stand with your feet a bit apart, then push your hips back and bend your knees slightly like you're about to squat but stop halfway, so your hips are higher than your knees.
- Squeeze your shoulder blades together and raise your arms to the sides until they are shoulder level, then lift them above your head until your biceps are next to your ears.
- Slowly return to the starting position to complete one rep.
3. Exercise (I-Raises)
- Stand with your feet a bit apart, then push your hips back and bend your knees slightly like you're about to squat but stop halfway, so your hips are higher than your knees.
- Squeeze your shoulder blades together and lift your arms above your head so both are parallel and your biceps are next to your ears with your thumbs pointing up.
- Slowly go back to the starting position to finish one rep.
4. Exercise (Lateral Plank Walk)
- Get down into a high plank with your feet stretched back and your hands on the ground right under your shoulders. Tighten your glutes and core muscles.
- Step to the right with your right hand and foot, then follow with your left hand and foot while keeping your plank position. This counts as one rep.
- If you don't have enough space to move in one direction, take a number of steps forward then repeat the same amount going back.
5. Triceps Box Dip
- Place your hands on a stable box or chair with your fingers facing you. Bend your knees and walk forward until you can lower your body down without hitting the chair. Keep your heels on the ground and bend your elbows behind your body so you don’t get hurt.
- Straighten your arms so your butt is level with the chair, then bend your elbows and lower yourself without touching the floor. Slowly return to the start to finish one rep.
