Best 20 Home Workouts You Should Do

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Sometimes things happen that will prevent us from going to a gym, whether that being financial hardships or gym shutdown. So it’s always important to be able to utilize your environment at home to still accomplish your goals and hit your total body.

In this article, we are going to share with you 20 best home workouts routine with all sets and reps included to help you to build muscle with no equipment.

Home Workout 1: Towel Bicep Curls

Targets: Biceps

How to do it:

  • Step 1: Take a long towel and stand midway so that the ends are at an even height to the ground.
  • Step 2: Hold both ends of the towel at a 90-degree angle to the floor.
  • Step 3: Contract your core and have your knees bent slightly throughout the exercise.
  • Step 4: Begin to curl up the ends of the towel and hold at the upper position.
  • Step 5: Hold this position for 10-15 seconds, breathe deeply while doing the exercise.

Reps: 12 – 15
Sets: 3 – 4

Home Workout 2: Lying Leg Press With A Couch

Home Workout 2: Lying Leg Press With A Couch

Lying leg press using a couch instead of leg press machine (PLEASE USE A SPOTTER)

Targets: The glutes and hamstrings

How to do it:

  • Step 1: Lie on the floor using your yoga mat (have the spotter hold the couch for you)
  • Step 2: Position feet about shoulder-width apart
  • Step 3: Try to push through your heels, keeping the knees even and lined up over the toes
  • Step 4: Extend your legs until nearly straight, try to avoid locking the knees
  • Step 5: Lower your weight slowly back towards the starting position

Reps: 12 – 15
Sets : 3 – 4

Home Workout 3: Bulgarian Lunges With Water jugs

Home Workout 3: Bulgarian Lunges With Gallon Water

Targets: glutes and hamstrings.

How to do it:

  • Step 1: Start by getting a bench, and place your back foot’s laces down on the surface of the bench.
  • Step 2: grab two water jugs (or anything with a good grip) on each hand.
  • Step 3: Keeping the weight on the heel of your front leg, slowly descend towards the ground, and stick your butt out on the way down.
  • Step 4: Get as low as you can get, and then come back up, squeezing your glutes the whole way.

Reps: 12 – 15
Sets : 3 – 4

Home Workout 4: Table Rows

Home Workout 4: Table Rows

Targets: Back, shoulders and arms

How to do it:

  • Step 1: Use a sturdy table which you can not break or overturn.
  • Step 2: Lay under the table with bent legs and feet standing on the floor.
  • Step 3: Grab the edge of the table top with both hands slightly wider than shoulder-width, and Pull your body off the floor a bit.
  • Step 4: Lift the chest towards the head, pulling the shoulders back and towards the feet at the same time. This is your starting position.
  • Step 5: Now pull yourself up to the table top safely.
  • Step 6: Keep the high chest and shoulders back and down at all time
  • Step 7: Straighten the arms again. And lower the body back to the start position in a slow and controlled way.

Reps: 8 – 12
Sets : 2 – 3

Home Workout 5: Couch Overhead Press

Home Workout 5: Couch Overhead Press

Targets: Shoulders, Upper chest, arms

How to do it:

  • Step 1: Using a couch, Sit on your knees and have the couch on your front shoulders (Consider a Spotter)
  • Step 2: Narrow grip on couch bottom, straight wrists, vertical forearms. Lock your knees and hips.
  • Step 3: Raise your chest up by arching your upper-back. Try to touch your chin with your upper-chest
  • Step 4: Press. Take a big breath, hold it and press the couch in a vertical line. Avoid pressing it in front or behind your head. Press it over your head.
  • Step 5: Move Forward. Stay close to the bottom of the couch while you press the weight up.
  • Shift your torso forward once the couch has passed your forehead.
  • Step 6: Hold the couch over your shoulders and mid-foot for proper balance.  And make sure to lock your elbows.

Reps: 8 – 12
Sets : 3 – 4

Home Workout 6: Chair Dips

Targets: Triceps, Deltoids

How to do it:

  • Step 1: To perform this exercise at home, you first need to find a sturdy chair or bench. A kitchen counter or any other stable elevated surfaces.
  • Step 2: Sit on your chair or bench with your arms at your side and your feet flat on the floor, hip-distance apart.
  • Step 3: Position your palms next to your hips. Your fingers should grip right on the front of the chair seat.
  • Step 4: Move your torso forward off the chair extending your arms. Your buttocks should hover over the floor while bending your knees, slightly. Your heels should touch the floor a few inches in front of 3-your knees.
  • Step 5: Inhale as you slowly lower your body, hinging at the elbows forming a 90-degree angle.
  • Step 6: Exhale out as you push extending your arms to your starting position.

Reps: 20 – 30
Sets : 3 – 4

Home Workout 7: Bodyweight Skull Crusher

Home Workout 7: Bodyweight Skull Crusher

Targets: Triceps, Deltoids

How to do it:

  • Step 1: Start in a narrow-grip push-up position, arms shoulder-width apart or slightly closer, with your hands on a bar or any other elevated surface.
  • Step 2: Keep your hands close together and your elbows pointed down to focus more on the triceps.
  • Step 3: Bend only at the elbows—try not to bend the shoulders—and lower your upper body down until your forehead is between your hands.
  • Step 4: Press from the triceps, and push your body back up.
  • Step 5: The lower the incline, the more challenging the exercise.

Reps: 12 – 15
Sets : 3 – 4

Home Workout 8: Door Pull-ups

Home Workout 8: Door Pull-ups

Targets: Back and arms

How to do it:

  • Step 1: Open the door and make sure it is fully open to minimize the risk of it swinging back shut and injuring your hands.
  • Step 2: Make sure there is enough clearance and space above the door so your head won’t hit the ceiling.
  • Step 3: Facing the door, reach up and place your hands over the top of it. And ensure a secure grip.
  • Step 4: Your hands should be shoulder-width apart. And your thighs, core and chest should all be in contact with the door.
  • Step 5: Pull strongly and controllably with your arms and drag your body up the door until your chin is above the top of the door. Hold this top position for a few seconds.
  • Step 6: Extend your arms and slowly lower your body with a control back down the door until you are in the starting position.

Repeat for the desired number of repetitions.

Home Workout 9: Superman Towel Row

Home Workout 9: Superman Towel Row

Targets: Back and shoulders

How to do it:

  • Step 1: Lie superman position on the floor, chest lifted.
  • Step 2: hold a towel taut between your hands in front of your shoulders, elbows bent.
  • Step 3: Make sure to raise your legs 4-5 inches off the ground.
  • Step 4: Press the towel away from you until your arms are fully extended.
  • Step 5: Return to start. That’s one rep.

Reps: 12 – 15
Sets : 3 – 4

Home Workout 10: Tricep Extension With Towel

Home Workout 10: Tricep Extension With Towel

Targets: Triceps

How to do it:

  • Step 1: Start off standing as firm as you can with your feet the same width as your shoulders,  your back straight and your abs drawn in.
  • Step 2: Hold a towel or something similar behind your head facing up.
  • Step 3: Have a partner hold towel tight and control the pace during the exercise so the resistance is constant.
  • Step 4: Lower your forearms down, slowly, until they reach your biceps, then slowly raise your arms back up, squeezing your triceps, to starting position.

Reps: 12 – 15
Sets : 3 – 4

Home Workout 11: doorway curls

Targets: Biceps, Back

How to do it:

  • Step 1: Grasp a doorway with one arm.
  • Step 2: Establish a wider stance with your shoulders.
  • Step 3: Let your body fall slowly while holding on to the door once you have a suitable resistance in your arm.
  • Step 4: Pull yourself up slowly.

Reps: 12 – 15

Sets : 3 – 4

Home Workout 12: Incline Pike Push-Up

Home Workout 12: Incline Pike Push-Up

Targets: Shoulders, Triceps

How to do it:

  • Step 1: Assume a Pushup position on the floor.
  • Step 2: Your arms should be straight and your hands should be around shoulder-width apart.
  • Step 3: Now lift up your hips to shape an upside-down V. Your arms and legs should stay as straight as possible.
  • Step 4: Carefully bend your elbows and lower your upper body until the top of your head nearly touches the floor.
  • Step 5: Pause, and then push your body back up until your arms are straight.

Reps: 10 – 12
Sets : 3 – 4

Home Workout 13: Single-Arm Tricep Kickbacks With Water Bottle

Home Workout 13: Single-Arm Tricep Kickbacks With Water Bottle

Targets: Triceps

How to do it:

  • Step 1: Hold a pair of water bottles with an overhand grip, stand tall with your chest up and core braced.
  • Step 2: Bend at the hips while keeping your back completely flat and firm.
  • Step 3: Once you have your upper body in parallel with the floor, bring your upper arms to your sides.
  • Step 4: Begin by pushing the water bottles back and behind you.
  • Step 5: Pause at the top of the movement and feel the contraction in your triceps.
  • Step 6: Slowly lower the water bottles and begin again.

Reps: 12 – 15
Sets : 3 – 4

Home Workout 14: Backpack Squats

Targets:  Glutes, Quads, Hamstrings, Core.

How to do it:

  • Step 1: Fill a backpack with books to add weight, and wear it as you would normally
  • Step 2: Stand with your feet shoulder-width apart and stretch your arms out in front of your for balance
  • Step 3: Bend your knees outward and lower your body down to a 90-degree angle (parallel)
  • Step 4: Stand back up, and repeat

Reps: 12 – 15
Sets : 3 – 4

Home Workout 15: One Arm Backpack Row

Home Workout 15: One Arm Backpack Row

Targets: Lats

How to do it:

  • Step 1: place your right hand and your right knee on the flat bench.
  • Step 2: With a straight back and your stomach parallel to the weight bench, hold a backpack (add books for weight) with your left hand, palm facing towards you.
  • Step 3: Exhaling, bring the backpack straight up to your chest by bending the elbow back to a 90-degree angle.
  • Step 4: Inhaling, lower the backpack until your arm is straight down and your elbow has only a slight bend.
  • Step 5: Repeat for a full set of repetitions and then switch sides.

Reps: 12 – 15
Sets : 3 – 4

Home Workout 16: Backpack Leg Curl

Home Workout 16: Backpack Leg Curl

Targets: Hamstrings

How to do it:

  • Step 1: Place a weighted backpack between your feet and lie face down on the bench. Then, lift the backpack off the floor, and make sure that your legs are parallel to the floor.
  • Step 2: Now, curl the backpack up until the top of the backpack is pointed at the ceiling. Exhale during this portion of the exercise.
  • Step 3: Then, slowly lower your legs back down until you feel a slight stretch in your hamstrings. Inhale during this portion of the exercise.
  • Step 4: Repeat the desired number of reps.

Reps: 12 – 15
Sets : 3 – 4

Home Workout 17: Pushups With Backpack

Home Workout 17: Pushups With Backpack

Targets: Chest, Triceps

How to do it:

  • Step 1: Fill a backpack with books to add weight and wear it as you would normally.
  • Step 2: Get down on all fours, place your hands slightly wider than your shoulders.
  • Step 3: Straighten your arms and legs. Now lower your body, have your elbows in a comfortable angle, until your chest nearly touches the floor.
  • Step 4: Pause, then push yourself back up. Repeat.

Reps: 8 – 10
Sets : 3 – 4

Home Workout 18: Wide Hands Push-Ups With Backpack

Home Workout 18: Wide Hands Push-Up With Backpack

Targets: Chest, Triceps

How to do it:

  • Step 1: Fill a backpack with books to add weight, and wear it as you would normally
  • Step 2: Start in high plank position, feet together and hands a bit wider than shoulder-width apart, fingers pointing forward or slightly outward. Engage quads and all of your core as if holding a plank.
  • Step 3: Bend elbows out to the sides to lower torso toward the floor, pausing when your chest is just below elbow height.
  • Step 4: Breathe out and press into palms to push your body away from the floor to return to starting position, moving hips and shoulders at the same time.

Reps: 8 – 10
Sets: 3 – 4

Home Workout 19: Triangle (Diamond) Push-Ups with a Backpack

Home Workout 19: Triangle (Diamond) Push-Up with a Backpack

Targets: Chest, Triceps

How to do it:

  • Step 1: Fill a backpack with books to add weight and wear it as you would normally
  • Step 2: Start in a push-up position and place your hands under your chest in a diamond shape.
  • Step 3: Lower your chest towards the ground, then push up.
  • Step 4: Keep your back straight and tense your core. And make sure to keep your fingers in the correct position.

Reps: 8 – 10
Sets : 3 – 4

Home Workout 20: Declined Push-ups with Backpack

Home Workout 20: Declined Push-ups with Backpack

Targets: Chest, Triceps

How to do it:

  • Step 1: Fill a backpack with books to add weight and wear it as you would normally
  • Step 2: Put your feet on a bench or a raised platform.
  • Step 3: Get into the push-up position.
  • Step 4: Keep your body on a straight line, and Lower your chest as close to the ground, pause, then push yourself back up to starting position.

Reps: 8 – 10
Sets : 3 – 4

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