The pandemic has made us realize how addicted we were to our gyms and how precious our routines were to us. However that does not mean that we need to let go of our exercises completely, we can still get that hardcore workout we crave at home.
We might indeed need to make some alterations in our routines but we can still definitely break a sweat at home too. So get ready to buy new fancy and chic sportswear for your new at-home exercising routines.
Finding the perfect workout routine for yourself might be a difficult task especially since your gym instructor did most of the research work for you. That does not mean though that it is an impossible job to do. We have compiled for you a killer workout routine for men to do and even target specific muscle areas.
Before you begin any workout you must begin by doing warm-up exercises. These could include any exercises that raise your heartbeat and can be considered as cardio. For the warm-up, we suggest doing exercises such as skipping, high knees, or jumping jacks.
Such exercises will raise your heartbeat in no time, prepare your muscles and also energize your mind so you are well prepared for the exercises that are going to follow.
These exercises will focus on your chest muscles. At first, you might not be able to do too many of these exercises at once but gradually with practice you will get a hang of it.
Barbell Bench Press
This exercise requires you to have a bench and a barbell at home. If you don’t have a bench you can make do with any kind of flat surface you can lie comfortably on. Keeping in mind your fitness level, choose weights for your barbell and get ready to exercise!
Begin by lying on a bench (or any flat surface) grab your barbell and start by holding the barbell near your chest and then raise these barbells above your chest by raising your arms.
Try to do these at least 10 times and then gradually you can increase the number.
These are excellent for your upper body. For this exercise, you need a strong bar that can lift your entire weight.
Begin by raising your arms high and grabbing the bar. Now pull your entire weight by using your core energy and bending your elbows upwards. We will confess this is a tedious exercise and it requires quite a lot of practice before you can successfully make it through a complete set.
Try doing at least 10 pull-ups if you are a beginner and then gradually you can increase the number.
Leg muscles are designed to work on your leg muscles that including your glutes and your calves. You don’t necessarily need weights for these but if you are already an expert then you can always alternate according to your preference. For leg exercises, we recommend purchasing good-quality sports shorts to optimize your workout.
Squats are designed to target your abdomen, glutes, and your calves. Squats also help you increase your core strength.
To begin you should stand up straight, your toes should be facing the front and your feet should be at least 3 feet apart. Now gradually start by bending your knees and going down. Your back should be straight and your butt should be protruding outwards the entire time.
Begin by doing three sets of 20 each if you’re a beginner and then gradually you can increase the number.
Calf raises focus on your calves and this is a fairly simple exercise to do. All you need to do is stand up straight. Grab your dumbbells and hang your hands around your waist. Now slowly start by shifting your weight from your feet to your toes and then back again.
Shoulders and Arms
These exercises will focus primarily on your shoulders and arms.
Shoulder Dumbbell Press
For this, you will need a chair on which you rest your back and you need either a barbell or dumbbells. All you need to do is raise your preferred choice of equipment above your head and then bring it back down near your forehead.
Repeat this motion at least 10 times if you’re a beginner and then gradually you can increase the number.
For this exercise, you don’t need any extra equipment at home just a matt. You need to lie down on your stomach and place both your hands right under your shoulders. And now you need to push your body up by straightening your arms.
Repeat this motion at least 10 times if you’re a beginner and then you can gradually increase the number.
When you are ending your workout always end by doing cool-down stretches. These are important as they stretch and relax your muscles.