Home Workout

Life is busy now and often we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout.Means we have not enough time to join a fancy gym or spend loads of money on home fitness equipment in order to build lean body mass. Using simple at-home objects such as canned food, a towel or even a chair can be just as effective as using a dumbbell or a resistance band. Remember, the body does not know the difference between lifting a one-pound can of beans or a dumbbell. As long as you are overloading the muscles you will build muscle strength.

If you are recovering from an injury, you don't have to sit still and do nothing. Consider exercising right from the comfort of your home in a seated position. Using a chair and a light set of dumbbells. It can help challenge your back, shoulders, abs, biceps, triceps, gluts, quads and calves. One of the great things about these exercises is that you can do them anywhere you have access to a chair, whether at home or on the job. 

Sharing some workout to help you stay on track, no matter where you find yourself. Using only your own body weight,these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.

Superman Hold

Benefits: This movement works the entire back side of your body. The gluts are the primary muscle used, but the upper and lower back are involved as well, which helps build strength for lower-body pulling movements, like dead lifts.

1. Start by lying on your stomach.
2. Squeeze your gluts and pull your chest and legs off the ground.
3. Keep your arms out in front of you to engage your entire body.
4. Hold for anywhere from 45 seconds to two minutes, two to three times. Increase time as you progress to build strength.

Push-up

Benefits: This movement works the entire chest, shoulder and arms. The chest is the primary muscle used, but the shoulder, triceps and bicep muscle used as well, which helps build strength for upper-body pushing movements, like bench press.

1. Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
2. Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
3. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push-up.
4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
5. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent.

Split-Stance Dead-lift

Benefits: This dead-lift variation is a great way to work the "hinge" pattern, which teaches you to hinge at the hips versus squatting into a dead-lift. It works the gluts, and is also a great way to mobilize the hamstrings. Since it is also a single-leg movement, muscular imbalances can be improved here as well.

1. Begin with one leg out in front of your body and your back leg trailing for balance.
2. Sending your hips back first, hinge at the hips and reach down to the ground.
3. Keep your core tight and back flat.
4. Squeeze your gluts (mainly in your lead leg) to stand up.
5. Repeat for 15 to 20 reps per leg, for two to three sets.

Plank Shoulder Taps

Benefits: This move promotes core stability and strength, and also works the gluts, triceps, deltoids and lower back.

1. Begin in a high plank.
2. Touch one hand to your opposite shoulder while balancing on your other hand.
3. Hold this position for one to three seconds, then return to start and repeat on your other side.
4. Keep the core and gluts tight throughout the movement. To make the movement easier, widen your feet.
5. Repeat 20 alternating reps for one to two sets. 

Single-Leg Glut Bridge

Benefits: This movement works the gluts in a single-leg fashion, which helps even out muscular imbalances.

1. Begin by lying on your back with one leg up, and your opposite foot on the ground close to your body.
2. Push through the heel of your working leg while keeping the other straight. The goal is to get your hips up until they are in line with your knee and shoulder.
3. Squeeze your gluts at the top, then return to the starting position.
4. Repeat for 12 to 15 reps per leg, for two to three sets.

Rear-Foot Elevated Split Squat

Benefits: This movement helps to even out imbalances, but involves more muscles. The gluts and quads are targeted here, and the balance necessary to complete the movement helps ensure proper muscle engagement.

1. Begin with your back foot up on a bench or chair, with your lead leg positioned a few paces away from the bench. Find a setup that feels comfortable, not cramped.
2. Lower yourself to the ground as far as possible, dropping your back knee down toward your bench or chair.
3. Keep the knee of your working leg in line with your foot, and keep your chest up tall.
4. Press up through your front foot to return to the starting position, squeezing your gluts at the top.
5. Repeat for 12 to 15 reps per leg, for two to three sets.

Single-Leg Hip Thrusts

Benefits: A more advanced version of the single-leg glut bridge, this move targets the gluts as well, but allows for more range of motion and more muscle recruitment.

1. Rest your upper back on the edge of a bench.
2. Begin with your hips raised to find your ideal foot position. Send one leg straight out in front of you and plant the other firmly on the ground. The foot of your working leg should be directly beneath your knee.
3. Lower your hips as close to the ground as far as possible, keeping your non-working leg straight and in the air.
4. Push through the heel of your working leg and raise your hips until they are in line with your knee and shoulders.
5. Squeeze your gluts at the top.
6. Repeat for 12 to 15 reps per leg, for two to three sets. 

Bench Dips

Benefits: This movement targets the triceps, and is good for building upper-body pushing strength.

1. Begin with your hands on the edge of a bench or box.
2. Keep your legs straight out in front of you.
3. Lower yourself as far as possible, keeping your body close to the bench. Ideally, your shoulders should be in line with elbows.
4. Press back up into your starting position.
5. Repeat for 15 to 20 reps for two to three sets. 

Star Side Plank

Benefits: This is an advanced plank variation targeting the obliques and gluteus medias, two muscles that play a role in overall stability.

1. Begin by balancing on one hand and one foot in a traditional side plank.
2. Activating the muscles of your core, raise your top leg and top arm to form a star.
3. Squeeze your gluts and core to maintain balance in this position.
4. Hold for 30 seconds to one minute, two to three times.

Crunches

Benefits: Crunches help you build muscle. But they work only the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. This also makes them ideal for strengthening your core, which includes your lower back muscles and obliques. Doing so can improve your balance and posture.

1. Lie down on your back.
2. Bend your legs and stabilize your lower body.
3. Cross your hands to opposite shoulders, or place them behind your ears without pulling on your neck.
4. Lift your head and shoulder blades from the ground. Exhale as you rise.
5. Lower, returning to your starting point. Inhale as you lower.

Standing Calf Raises

Benefits: The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves.

1. Stand on the edge of a step.
   
2. Stand tall with your abdominal pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.
   
3. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
   
4. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
   

People can perform all exercise at home in weekly basis. These are full body exercises help everybody to stay fit and healthy.