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  • Writer's pictureDennis Romatz

5 Best Exercises for a Beginner Home Workout

Updated: Sep 13

With so many people exercising at home, here are 5 fantastic exercises you can do to maximize your workouts and get great training results.


Introduction to 5 Best Exercises for a Beginner Home Workout:

Starting a home workout routine can be an excellent way to improve your fitness level, build strength, and enhance overall well-being. Whether you're new to exercising or prefer the convenience of working out at home, incorporating these five exercises into your routine can provide a solid foundation for a beginner's workout. Each exercise targets different muscle groups, offers multiple benefits, and requires little to no equipment. As a personal trainer at Dennis Romatz Fitness specializing in condo gym personal training and home personal training, these are 5 of my go-to exercises that get back to the basics and really yield some great results. Let's dive in and learn all about the 5 Best Exercises for a Beginner Home Workout.


Personal Trainer Dennis Romatz - Body Weight Squats
Personal Trainer Dennis Romatz - Body Weight Squats

1. Bodyweight Squats

Ask any personal trainer, fitness coach or fitness professional and they'll tell you that the body weight squat is on every personal training client's list of exercises to master for strong legs and glutes. The body weight squat is a prerequisite movement for all of my personal training clients at Dennis Romatz Fitness.


Instructions:

  • Stand with your feet shoulder-width apart.

  • Keep your back straight, chest lifted, and engage your core.

  • Lower your body by bending your knees and pushing your hips back.

  • Continue descending until your thighs are parallel to the floor.

  • Push through your heels and return to the starting position.

  • Repeat for the desired number of repetitions.

Benefits: Push-ups are a fantastic compound exercise that primarily targets the chest muscles (pectoralis major), shoulders (deltoids), and triceps. They also engage the core and help improve upper body strength, muscular endurance, and stability. Push-ups can be modified to suit different fitness levels, making them accessible to beginners while providing room for progression.


Push Ups
Push Ups

2. Push-Ups

Ask any personal trainer, fitness coach or fitness professional and they'll tell you that push-ups are on every personal training client's list of exercises to master for strong shoulders, chest and upper back as well as core and abdominal muscles.

Push-ups are a prerequisite movement for all of my personal training clients at Dennis Romatz Fitness.


Instructions:

  • Start in a high plank position with your hands shoulder-width apart, fingers pointing forward, and arms extended.

  • Lower your body by bending your elbows while keeping your back straight.

  • Continue until your chest almost touches the floor.

  • Push through your palms and extend your arms, returning to the starting position.

  • Repeat for the desired number of repetitions.

Benefits: Push-ups are a fantastic compound exercise that primarily targets the chest muscles (pectoralis major), shoulders (deltoids), and triceps. They also engage the core and help improve upper body strength, muscular endurance, and stability. Push-ups can be modified to suit different fitness levels, making them accessible to beginners while providing room for progression.


3. Plank

Ask any personal trainer, fitness coach or fitness professional and they'll tell you that the plank is on every personal training client's list of exercises to master for a strong core both lower back and abs. The plank is a prerequisite movement for all of my personal training clients at Dennis Romatz Fitness.


Instructions:

  • Start in a prone position with your forearms on the floor, elbows aligned under your shoulders, and legs extended straight behind you.

  • Engage your core muscles and lift your body off the ground, maintaining a straight line from head to heels.

  • Keep your neck neutral, gaze down at the floor, and avoid sagging or lifting your hips.

  • Hold this position for the desired duration, focusing on maintaining proper form and breathing steadily.

  • Lower your body back down to the starting position.

Benefits: The plank exercise primarily targets the core muscles, including the rectus abdominis, obliques, and transverse abdominis. It helps improve core strength, stability, and endurance, which are essential for maintaining good posture, supporting the spine, and preventing lower back pain. Planks also engage the muscles in the shoulders, arms, and legs to a lesser extent.


4. Lunges

Ask any personal trainer, fitness coach or fitness professional and they'll tell you that lunges is on every personal training client's list of exercises to master for strong legs and increased balance. Lunges a prerequisite movement for all of my personal training clients at Dennis Romatz Fitness.


Instructions:

  • Stand with your feet hip-width apart, hands on your hips, or by your sides.

  • Take a step forward with your right foot, ensuring your knee is directly above your ankle.

  • Lower your body by bending both knees until your rear knee is just above the floor.

  • Push through your front heel and return to the starting position.

  • Repeat on the other side, stepping forward with your left foot.

  • Continue alternating legs for the desired number of repetitions.

Benefits: Lunges primarily target the quadriceps, hamstrings, and glutes. They help improve lower body strength, stability, and balance. Lunges also engage the core muscles, contributing to better posture and overall functional movement. Additionally, lunges promote hip flexibility and coordination while providing a unilateral workout, addressing any muscle imbalances that may exist between the left and right sides of the body.


5. Bridge

A less commonly known exercise, but ask any personal trainer, fitness coach or fitness professional and they'll tell you that the bridge is on every personal training client's list of exercises to master for strong glutes and rounded butt.

The bridge is a prerequisite movement for all of my personal training clients at Dennis Romatz Fitness. Many of our personal trainer client want a great butt and the bridge is a great movement for that.


Instructions:

  • Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.

  • Engage your core muscles and press through your heels, lifting your hips off the floor until your body forms a straight line from knees to shoulders.

  • Squeeze your glutes at the top and hold the position for a second or two.

  • Lower your body back down to the starting position.

  • Repeat for the desired number of repetitions.

Benefits: The bridge exercise primarily targets the glutes (gluteus maximus) and also engages the hamstrings and core muscles. It helps strengthen the posterior chain, improve hip stability, and alleviate lower back pain by activating the glute muscles. Bridges also enhance hip mobility and can be beneficial for individuals who spend long periods sitting.


Conclusion:

Incorporating these five exercises into your beginner home workout routine can provide a well-rounded full-body workout, targeting different muscle groups and offering numerous benefits. Bodyweight squats, push-ups, planks, lunges, and bridges require little to no equipment and can be modified to suit your fitness level. Remember to perform each exercise with proper form, gradually increase repetitions or intensity as you progress, and always listen to your body. Enjoy your journey towards a healthier, stronger, and fitter you with these foundational exercises.


About the Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training with locations in Bangkok, Ho Chi Minh City, Phnom Penh, Cambodia and Chicago, IL. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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