How to Imitate 5 Gym Workouts at Home

How to Imitate 5 Gym Workouts at Home

Can’t make the gym? No problem! Imitate 5 common gym workouts at home with our tips.

By: Amanda Palmer

When time or weather is not on your side, bring the gym home! You can still get a killer workout in your living room by making the most of what you have around you. Find out what you can do in lieu of missing gym equipment.

As always, consult your doctor before beginning any new exercise routine.

1. In Lieu of Isolation Machines

When you hit the gym, you’ll see the body-part specific staples: one for upper body, one for chest, one for inner and outer thighs and so forth. These strengthening machines can be mimicked at home.


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Chest fly/row machine: Sitting on the floor with a soft ball or pillow at your lower back, lean backward until your lower abs tense. Without crunching your neck forward, take two small hand weights in either hand and bend the arms at 90 degrees. Slowly move the arms out to open the chest and back in without dropping the elbows.

Abductor/Adductor: Targeting the inner thighs or glutes, take a mini band or a stretchy scarf and wrap it around the top of your knees. Lying on your back, knees bent with feet outside the hips, bridge the hips up. Pulse outward to burn up the glutes. To reach the inner thighs, lose the band and place a Pilates ring or squishy ball between them. Staying in the bridge, pulse inward.

Back extension: Working the posterior chain is easy to do at home. Lying on your belly, reach the arms straight out and lift them as you lift your legs. Keep your gaze on the floor. Pulse for 20-30 reps, release for a second and repeat. Try the swan pose by placing your hands underneath your shoulders and pushing up, shoulder dropped from ears, elbows slightly bent. Tap your nose to the ground for another 20-30 reps. The glutes should be doing the work here!

2. In Lieu of Cardio Machines

Treadmill: Take advantage of your time by working in quick, short bursts as if you’re doing intervals on the treadmill. Warm up by jogging in place in for 60 seconds, crossing your arms over and under each other to loosen the shoulders. Then move to 30 seconds high knee run, 60 seconds jogging, 30 seconds of mountain climbers (plank on the floor, knees to chest), 60 seconds jogging, 30 seconds air squats or squat jumps, and repeat.

Elliptical: The purpose of this machine is to increase your heart rate without a lot of impact on your joints. You can lie on your back, shoulder blades together, and move the legs in a bicycling motion. Add hand weights to the mix by pressing them upward and dropping them to the sides, elbows bent at 90 degrees.

Tip: Another option is to stand with feet outside the hips, knees bent, hands behind head, and crunch the left knee to the left elbow, then right knee to the right elbow. This will activate the obliques, glutes and heart rate.

Tip: If you don’t have access to hand weights, try bottles of water or canned goods. A little resistance goes a long way!

Do you have an effective way to work out at home? Share your ideas in the comments below!

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