10 best at-home workouts!
Yes, of course you want to do your best to stay fit. But sometimes you don't have the sense or time to make the trip to the gym. Nightwatch extreme energy drink 100% plant based for focus and power presents you a smart solution. With these 10 exercises that you can easily perform at home, you will become stronger and more vital in your own private home club. Turn on the TV or let the Sonos pop your favorite playlist and góóó!
1. Jumping jacks
Jumping jacks are perfect exercises that you can do as a warm-up, but they are also certainly good as a cardio exercise to improve your general fitness level.
The way to go:
• Just stand with your arms at your sides and your feet slightly apart.
• Do a small jump and spread your legs so that they are shoulder distance apart.
• During the jump you also move your arms up as fast as possible. Your palms are facing forward and the hands are just not touching each other (as in the photo).
• Jump again and come back to the starting situation
2. Push ups
The pushup is a standard exercise that targets your chest muscles, shoulders, and triceps (arm muscle). When you put your hands at shoulder width, you train your triceps more, put your hands wider than you train your chest muscles.
The way to go:
• Lie on the floor with your hands and stomach.
• Place your hands at least shoulder-width apart with your elbows slightly bent inward.
• Straighten your arms so that your body rises. Your whole body should now be off the ground and only your toes and hands are touching the ground. Keep your body straight throughout the exercise.
• Lower your body again but try not to rest your body on the floor.
3. Squats
Squats are basically controlled movements that involve sitting down and standing up again. These are good for your thigh muscles, buttocks and calves.
The way to go:
• Stand up straight with your feet shoulder-width apart and pointing slightly outward.
• Bend your knees so that you go down. Make sure that your buttocks go back, you continue to look straight ahead and that your back remains straight.
• Sag until your thighs are parallel to the ground.
• Press up using your heels and not your toes. If all goes well, you will return to the starting situation.
Sit-ups
The sit-up is a well-known exercise to train your entire abdominal region. With a sit-up you mainly train the upper part of your abs. When performing this exercise, you can use a towel or mat.
The way to go:
1. Lie on your back with your legs bent and your feet on the floor. Cross your arms and place your hands on your shoulders. Keep your feet on the floor throughout the exercise.
2. Stand up, lifting your shoulders off the floor first and then your spine.
3. When your spine is off the ground, hold for 2 seconds.
4. Then slowly return to the starting position, try not to 'spring' with your body.
5. Steps
When stepping 'up you stand on something. This can be a step, a low table or another elevation. Just like with the lunges, you can choose to stand on the platform alternately with left and right or to work in series on the left or right.
The way to go:
• Stand a little bit in front of the platform so that you can stand on it.
• Place your left or right foot on the platform.
• Step onto the platform by extending your hip and knee of the leg on the platform.
• Step off the platform by bending your knee and hip of the leg you used to stand on the platform and place your other leg on the floor.
• Bring the leg you used to stand on the platform next to your other leg. If all goes well, you are now back in the starting situation.
6. Planking
The plan is an exercise in which you train your core stability. These are the deep, straight and oblique abs, your straight and deep back muscles, and your glutes. While planking, keep your body in a straight line. You can use a mat or towel for this exercise.
The way to go:
• Place your hands directly under your shoulders. Keep your arms stretched out. You should now be leaning on your toes and hands.
• Make sure your back is straight. Make sure that your back is not arched or hollow.
• Hold this position for as long as possible.
7. Side Shelf
The side shelf is a variation of regular planking. This exercise is aimed at mainly training your oblique and transverse abdominal muscles. You can use a mat or towel for this exercise.
The way to go:
1. Lie on your side
2. Place your hand on the floor, directly under your shoulder and extend your arm.
3. The outside of your foot keeps contact with the ground.
4. Stretch your body and your ankles, knees, hips, shoulders, neck and head should be off the floor. Make sure your body is in a straight line from your ankles to your head.
5. Hold this position for as long as possible.
8. Wall Sit
The wall sit, also called the Romain chair, is a simple exercise to strengthen your leg muscles.
The way to go:
• Lean against a solid wall with your feet on the floor at shoulder width. Your feet are about half a meter from the wall.
• Slowly lower your back against the wall. Lower until your thighs are horizontal. Your knees should be above your ankles.
• Hold this position for as long as possible with your back always touching the wall and your knees above your ankles.
9. Superman
Superman is an exercise that strengthens your back muscles and your core stability. You can also use a mat or towel for this exercise if you like.
The way to go:
• Lie flat on the floor with your arms extended by your head. Your nose points forward.
• Tighten your back and glutes so that your arms, shoulders and legs lift off the floor.
• Hold this position for a few seconds and then return to the starting position.
10. Lunges
Lunges are exercises in which you mainly train the glutes and also the thigh muscles. In effect, you take a step forward and sag deeply until your thigh is horizontal. You can choose to take a big step (more emphasis on your hamstrings and glutes) or a small step (more emphasis on the thigh muscles). You can perform the exercises by stepping forward alternately with left or right or in series of first right and then left.
The way to go:
• Stand with your feet hip-width apart
• Take a big step forward, keeping your torso as straight as possible.
• When your front thigh is parallel to the ground, extend to return to starting position
You're the boss.
You are in charge of your own gym. So you feel how many reps and how many sets you want to do. The more often you train, the longer you last. And speaking of perseverance: you can of course also use your own energy drink in your personal fitness club bar, namely: your own refrigerator. Nightwatch is there for you: the 100% plant based extreme energy drink. The natural guayusa in Nightwatch ensures that you experience extra energy for a long time. Nothing stands in your way to train well without a fitness subscription.
Happy work out!
