A busy schedule or the lack of a gym membership shouldn’t be an excuse to stop exercising. It’s quite possible to build muscles and stay fit by working out at home. As long as you are performing intense training, you can build muscles and achieve a sculpted body. Add this set of at-home workout to your training to build a muscular physique:
The monkey push will target the arms and shoulders. It will also engage the abdominal muscles and the lower back. To perform the monkey push, start on the “up” part of a push up. The hands should be below the shoulders and body in a straight line from heels to the head. Now, pull your abdominal muscles as you push through toes and hop forward. With controlled movement, land gently with the feet on the outside of the hands. Hop back to the starting position and bend the elbows to the lower body. Push back up. Do ten to twelve reps.
One-Leg Rear-Delt Raise
This exercise will strengthen the core, biceps, and triceps. It will also target the hamstrings and the glutes. Get two 5 to 8 pound dumbbells; hold with each hand, palms facing in. Now, bend forward at the waist and slowly outstretch the arms to the sides. Let the arms hang while holding a dumbbell and then lift the left leg back. The leg should be in line with the torso. Flex your shoulder muscles and then raise the weights until the arms are parallel to the floor. Lower your arms slowly and go back to the starting position. That’s one rep, do 15 reps each side.
Don’t forget to add hamstring exercises to increase muscle mass in the lower body. The glute bridge is the most basic of all hamstrings exercises. Perform this by lying on the floor. Bend your knees to a 90-degree angle and dig your heels into the ground to lift the hips up. Maintain this position for several seconds before releasing the tension.
A more challenging variation of the glute bridge is performing it by lifting your feet on a bench or chair. Do the exercise on a single leg. The elevation will put more pressure on the glutes.
You can install a pull-up bar on a doorway and use it to work the shoulders, arms, and back. It will also expand the chest and tone the triceps. A pull-up bar is available in most sporting goods store. To intensify your workout, we recommend switching between different pull-up exercises. Start with a narrow grip pull up then switch to push-ups.
Resistance bands work great to boost muscle mass. Get a set of high-quality bands with at least three to four different level of resistance. You can use the bands to perform a variety of leg exercises including leg extensions, hamstring curls or lateral walks. You can also use the bands to intensify your squats for a toned behind. Finally, you can also integrate resistance bands on pull-ups or push up exercises.