If you are looking for at-home workouts in the West Des Moines area that you can do quickly and easily, then we’ve got you covered.
Below are a few exercises you can do safely from your home or even at the gym.
Warm-Up:
This is the most important part of your workout and helps prevent injury. Please allow your body ample time to warm up your muscles.
- Jump rope: 2-3 minutes
- Jumping jacks: 25 reps
- Bodyweight squats: 20 reps
- Lunges: 5 reps each leg.
- Hip extensions: 10 reps each side
- Hip rotations: 5 each leg
- Forward leg swings: 10 each leg
- Side leg swings: 10 each leg
- Push-ups: 10-20 reps
- Spider-man steps: 10 reps
Body Weight Workout:
If you are new to regular exercise or if you are recovering from an injury, then starting with this body weight based workout will be the best place to start.
- Bodyweight squats: 20 reps
- Push-ups: 10 reps
- Walking lunges: 10 each leg
- Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
- Plank: 15 seconds
- Jumping Jacks: 30 reps
This is a circuit training style workout, so repeat this sequence of exercises 3 ot 5 times.
Advanced Bodyweight Workout:
If the beginner at-home workout above is too easy for you, move on to this Advanced Bodyweight Workout.
Complete these exercises in order and repeat the circuit 3 to 5 times.
- One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
- Bodyweight squats: 20 reps
- Walking lunges: 20 reps (10 each leg)
- Jump step-ups: 20 reps (10 each leg)
- Pull-ups: 10 reps [or inverted bodyweight rows]
- Dips (between bar stools): 10 reps
- Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
- Push-ups: 10 reps
- Plank: 30 seconds
We hope you enjoy these at-home workouts. Remember if you feel any pain please stop and give us a call or talk to us about it at your next appointment!
Vero Health Center :: Best Local Chiropractor, Des Moines and Central Iowa
At Vero Health Center, we focus on neurologically-based chiropractic care. We administer the best and most specific type of chiropractic care, addressing the master control system of the body. Utilizing state-of-the-art technology to pinpoint and locate the root cause of your health concerns. The next step for you and your family is to schedule a comprehensive evaluation with our office, so we can better understand your unique needs. Click here or call (515) 422-9552 to book your no obligation appointment TODAY!