Exercises You Can Do At Home in West Des Moines IA

If you are looking for at-home workouts in the West Des Moines IA area that you can do quickly and easily, then we've got you covered.

Below are a few exercises you can do safely from your home or even at the gym.

Warm-Up:

This is the most important part of your workout and helps prevent injury. Please allow your body ample time to warm up your muscles.

• Jump rope: 2-3 minutes
• Jumping jacks: 25 reps
• Bodyweight squats: 20 reps
• Lunges: 5 reps each leg.
• Hip extensions: 10 reps each side
• Hip rotations: 5 each leg
• Forward leg swings: 10 each leg
• Side leg swings: 10 each leg
• Push-ups: 10-20 reps
• Spider-man steps: 10 reps

Body Weight Workout:

If you are new to regular exercise or if you are recovering from an injury, then starting with this body weight based workout will be the best place to start.

• Bodyweight squats: 20 reps
• Push-ups: 10 reps
• Walking lunges: 10 each leg
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank: 15 seconds
• Jumping Jacks: 30 reps

This is a circuit training style workout, so repeat this sequence of exercises 3 ot 5 times.

Advanced Bodyweight Workout in West Des Moines IA:

If the beginner at-home workout above is too easy for you, move on to this Advanced Bodyweight Workout. 

Complete these exercises in order and repeat the circuit 3 to 5 times.

• One-legged squats - 10 each side [warning: super-difficult, only attempt if you're in good enough shape]
• Bodyweight squats: 20 reps
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows]
• Dips (between bar stools): 10 reps
• Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
• Push-ups: 10 reps
• Plank: 30 seconds

We hope you enjoy these at-home workouts. Remember if you feel any pain please stop and give us a call or talk to us about it at your next appointment!

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