FanPost

Exercises to Muscle Up At Home

Are you sick and tired of expensive gym memberships or the overwhelming cost (both in dollars and space) of creating a home gym when all you want to do is get fit? Whether you’re living your dreams of becoming a heavyweight champion or just want to shift some pounds from fat to muscle, with these at-home exercises, you don’t need to spend a fortune or fill your house with workout junk to see the gainz!

These home exercises will have your body looking lean and mean in no time. Carefully selected to target the major muscle groups with virtually no equipment needed, you’ll be able to muscle up from the comfort of your living room… No more sweaty gyms!

1. Push-up

The humble push-up is a classic exercise for a reason: it targets the muscles in your chest and triceps while also working out your shoulders, core, lower back, and lower body, making it an excellent full-body workout that you need absolutely no kit for (okay, a mat will make this more comfortable). There are loads of push-up variations that will have you really feeling the burn, but for beginners, start with the classic:

  1. Lie on your stomach. Place your hands by your shoulders, elbows pointing back.

  2. Push through the arms to lift your shoulders, torso, and legs until your arms are fully extended and you’re in a plank position. At this moment, only the hands and toes should touch the floor.

  3. Slowly lower until your chest is almost touching the floor, then repeat.

2. Burpee

This exercise is fantastic for combining strength training with cardio, thanks to the explosive movements. Sure to get your heart rate up, this bodyweight exercise works your core, chest, arms, back, legs, and glutes for an excellent strength-building workout.

  1. Start in a squat position.

  2. Place both hands on the floor, a little wider than your feet.

  3. Jump your legs back into a plank.

  4. From the plank, do one push-up, then return to the plank.

  5. Jump your legs back into your low squat.

  6. Explosively jump back to standing, clapping your hands above your head as you jump.

3. Pull-up

If you’re new to exercise, a pull-up can feel like an impossibly challenging exercise. But, with a little practice, you’ll quickly build the muscles you need to complete this excellent workout. This exercise does need some kit, namely a pull-up bar or pull-up band, and works your shoulders, upper back, biceps, and more.

If you’re struggling to complete a full pull-up, start with a dead hang (hang from the pull-up bar with your body as straight as possible). From here, you can work up to a full pull-up, chin-up, or other variations.

  1. Stand beneath your pull-up bar, holding the bar with both hands in an overhand grip. Wrap your thumbs around the bar.

  2. Start by hanging from the bar, checking your grip and form.

  3. Squeeze the bar with your hands, then engage your upper body and core muscles.

  4. Pull your body up towards the bar. You’re aiming to get the bar to chest height, but beginners can aim to have the bar around chin height.

  5. Slowly lower yourself back down into a dead hang (resist the urge to fall).

4. Inchworm

This fun and silly-looking exercise is renowned for muscling up the triceps, shoulders, chest, abs, glutes, and quads. A mat will make the workout more comfortable, but you can complete the exercise anywhere with absolutely no equipment.

  1. Allowing a comfortable bend in the knees, bend at the hips until your hands touch your toes (bend your knees to touch your toes).

  2. Place your hands on the floor, then "walk" them away from you until you’re in a plank position.

  3. Take tiny steps forward until your feet meet your hands again.

  4. Repeat until you run out of space (if you’re exercising in a small room, you might need to turn or curve as you inch forward).

How often should I work out to muscle up?

Most experts agree that training each muscle group twice to three times per week is your best bet for the best results when building muscle and burning fat. It’s essential to give your body a chance to rest and recover (muscles actually build up during rest periods, not during weightlifting), and you shouldn’t neglect cardio!

We find alternating between strength training and cardio days is a great way to get fit and feel great. Two upper-body days and two lower-body days are also helpful, as are full-body workouts.

So, there you have it! No more wasting money on gym subscriptions or home gym kit that you’ll only use once. Just grab a mat and get working! Lack of space is not an excuse.

This is a FanPost and does not necessarily reflect the views of BruinsNation's (BN) editors. It does reflect the views of this particular fan though, which is as important as the views of BN's editors.

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