It does not take much. With a few simple training exercises, you can get effective training at home. You do not need any equipment, and you can start with half an hour, once a week, to get into it. After a while, you can work your way up to three times a week, or whatever fits your schedule.
Use your body weight to complete an effective workout at home. If you struggle with finding 30 minutes where you are available, you can do 10 minutes every day after work, before placing your picks and parlays bet, or before you make dinner for the family.
Do 8-12 repetitions of each exercise, two or three times. On the static exercises, hold for as long as you can, two to three times.
1. Squats:
This is an exercise most of us know. Stand on the floor with a hip-width distance between your feet. Bend your knees and hips until your thighs are parallel to the floor. Keep your arms forward and your back straight. Stretch your knees and hips until you get up in an upright position again. Repeat.
2. Jumping Jacks
Repeat the procedure from squats. Make sure that your knees and toes make a straight line when you look down, and that your knees are not in front of your toes. Straighten your legs explosively as you bring both arms back and push your chest forward.
3. Lunges
Start in the right position. Make sure your knees and toes are pointing in the same direction. Take a big step forward and bend down to about a 90-degree angle. Ensure that your knees do not go past your toes and that you do not lean too far ahead. Try to keep your back straight. Then push off with the front leg until you reach the starting position.
4. Plank
Lie on your stomach and place your elbows just below your shoulders. The forearms should rest on the floor. Press your toes and elbows to the floor and lift the rest of your body off the floor. Curve the lower back so that you notice that the abdominal muscles are tightened. Hold the position. Be careful not to sway your lower back. Put your knees on the floor if you want a simpler variant.
5. Side plank
Lie on the side. The upper arm pointing down towards the ground should be kept straight, and the elbow should be just below the shoulder. Activate the core muscles by tightening the abdomen and pelvic floor. Lift the hip until the body forms a straight line from foot to shoulder. Hold this position. Repeat on the opposite side. A simpler variant is to put your knees on the floor.
6. Push-up
Keep your arms straight with your hands just below your shoulders. Keep your toes or knees on the ground. Keep the body stable and lower the whole body until the chest hits the mat. Push back to the starting position. Be careful not to sway your lower back.
