Working from home? Okay, this one is for you.

I've gotten this particular question more than once and since a lot of young professionals most especially guys who work from home are part of the conversation, let's talk about it.

Question: “As someone who’s trying to stay fit at home, what are some recommended exercises I can do with minimal or no equipment?”

My answer: It's no longer news that you don’t need a fancy gym setup to keep your fitness game strong.

Here are seven effective exercises you can do right there in your living room:

1. Bodyweight Squats: Standing with your feet shoulder-width apart, squat down as if you’re sitting back into a chair. Always keep your chest up then push through your heels to stand back up.
2. Push-Ups: This is usually the starting point for a lot of us. Starting in a plank position, lower your body so that your chest almost touches the floor. Push back up to your starting position. And you can feel free to start on your knees if you’re a beginner.
3. Lunges: Stepping forward with one leg, lower your hips until both knees are bent to about a 90-degree angle. Keep your front knee directly above your ankle.
4. Planks: Holding a plank position, which engages your core, for 30 seconds to a minute. Don't forget to breathe and keep your body in a straight line from head to heels.
5. Jumping Jacks: Here's a classic cardio move to get your heart pumping. Starting with your feet together and hands at your sides, jump up with your legs spread wide and hands clapping overhead.
6. Tricep Dips: Sitting on the edge of a chair or bench, place your hands next to your hips, and slide your butt off the edge. Bend your elbows to lower your body, then press back up.
7. Mountain Climbers: Starting also in a plank position, alternate bringing your knees to your chest as quickly as you can. It’s like running while in a plank.

The truth is that consistency is key. Aim for 3 sets of 10-15 reps per exercise, and you’ll be increasing your strength and endurance soon. And always listen to your body too – if something doesn’t feel right, modify the exercise or take a break.

For more videos on how to train both at home and in the gym, follow me on instagram: Instagram.com/mikespicetraining

Keep pushing, and get those gains together!

PS: If you are looking for one-on-one help to build your body quickly and efficiently even while working from home, take a look at my virtual coaching application and see if you qualify by clicking here

- Coach Mike

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