We hope that you are diligently following our home workout series, which we have created after giving a lot of thought keeping in mind that you don’t have to face any equipment or location barriers. That’s why we have kept it in a way where you have to just use your body weight and it can be performed within a limited space using your home area.
In the previous two blogs, we mentioned some of the best workout routines for your chest muscles. Today, we will be listing down a set of exercises which will target your shoulders and back muscles.
Warm-Up (10 minutes)
Start with stretching your hands and legs, neck rotating exercises and jumping jacks. And, end your warm-up with 20 reps of arm circles. This will allow your nerves and muscles to open up and be prepared for intensified exercises ahead.
Incline Push-Ups (14 reps)
Start in a regular push-up position but with your hands elevated on a chair or bench. Then push your body up down using your arm strength. And, remember to keep your body straight.
(Source: Youtube - Howcast)
Triceps Kickbacks (14 reps)
Lean forward, bend your knees and your elbows. Extend your arms behind you and squeeze your triceps. Make sure to keep your arms parallel to the ground while stretching.
(Source: Youtube - Nawri Healthy Life)
Rhomboid Pulls (12 reps)
Stand with your feet and shoulder width apart. Raise your arms parallel to the ground and bend your elbows. Pull your elbows back and squeeze your shoulder blades.
(Source: Youtube - Nawri Healthy Life)
Cat-Cow Pose (30 seconds)
Start on all fours with your knees under your butt and your hands directly under your shoulders. Then take a breath while stretching upwards and head come up towards the ceiling. As you exhale, pull your back upwards and let your head come down.
(Source: Youtube - Man Flow Yoga)
Floor Tricep Dips (16 reps)
Sit on the floor with your knees bent and feet on the ground. Put your hands beneath your shoulders with your fingers pointing toward your hips. Lift your hips off the floor. Then bend and extend your elbows to lift your hips. Repeat the exercise and strengthen your upper arms.
(Source: Youtube - MoveItMonday)
Side-lying Floor Stretch Left & Right (30 seconds)
Lie on your left side with your left knee slightly bent in front of you and your right leg stretched behind the left leg. Straighten your right arm over your head and gently pull on your right wrist to stretch the right side of your body. Hold this position for a few seconds. For the left side, change the above-mentioned positions to the opposite.
(Source: Youtube - Kieumi Nguyen)
Hip Hinge (10 reps)
Stand upright with your feet and shoulder width apart. Bend your upper body while keeping your upper body straight, then slowly go back to the start position and repeat.
(Source: Youtube - Mayo Clinic)
Hover Push-Ups (14 reps)
Start in a push-up position. Lower yourself: shift your body to the left and then to the right. Push your body up and repeat the exercise.
(Source: Youtube - ScottHermanFitness)
Swimmer & Superman (14 reps)
Lie on your stomach with your arms extended straight overhead. Alternatively, lift your opposite arm and leg.
(Source: Youtube - Exercise Videos)
Although the gyms are opening-up keeping in check the safety standards, this routine is for those who are still hesitant in stepping out of their homes right now as they are surrounded by family members with vulnerable immune conditions and old age factors. Their concern is understandable and they should step out only when they feel comfortable about the situation outside and that is why we have come up with our home workout series. Have a happy workout!
“Fitness is a state of mind and is not determined by your surroundings”
- Alan Fenandes
(Director Operations - MMA Matrix)
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