In the intermediate level of home workout, the visible focus would be on stronger arms, abdominal muscles and legs. When you enter the intermediate home workout level, you may invest in a quality set of dumbbells, soup cans or any other basic fitness equipment. Here are the most sought-after fitness workouts at home for intermediate level:-
When you perform Biceps Curls, you need to ensure maintaining good posture as you lower and raise the weights while bending at the elbow. You can perform 2-3 sets of 10-12 reps. Simply increase the weight as you can complete the specified number of sets with relative ease.
Lateral Raises
To being with your lateral raise, you need to stand with a dumbbell in each hand with palms facing inward towards the mid-section of your body. Perform at least 2-3 sets of 10-12 reps. Ensure keeping your arms straight while lowering the weights.
Triceps Dips
For Triceps dips, put your hands next to your hips on the seat while using a stable chair. Lower yourself until you bend elbows between 45-90 degrees. Complete 2-3 sets of 10-12 reps.
Bent-Over Rows
In this effortless home workout exercise, you need to get into the proper position by tilting forward from the butts while your chest faces the floor.
Overhead Press
No matter while seating or standing, you can perform the overhead press in a straight-back chair. The quality of dumbbells must be good. Perform at least 2-3 sets of 10-12 reps while extending the arms fully sans locking the elbow.
Advanced Home Workout
In an advanced level of a home workout, you certainly need to make use of an exercise ball and resistance bands to strengthen the muscles for stability.
Stability Ball Push-Ups
To perform stability ball push-ups, you can initiate performing the standard push-up by starting with the stability ball under your knees. As you go on to get more comfortable with this workout, you can move the ball closer to the feet.
Banded Side Steps
To perform the banded side step, you need to rest and repeat with your left foot while keeping your right foot on the band and vice versa for 3-4 sets. The band must be looped under the feet.
Lunges With Barbell
To perform this workout, you need to perform lunges but with a barbell. Place the barbell on your back in the same position as you would if you were doing a back squat, and the start performing reps of lunges one by one to complete a rep. Rest and then repeat for 2-3 more sets.
Lat Pulldowns
For lat pulldowns, you can take the help of a resistance band. While elbows are fully pressed to the sides, you will experience the effort in the back muscles. Aim for a minimum of 10-12 reps while raising to the starting position and then repeat as per your convenience.
The bottom line
Amidst Pandemic, a lot hinges on self-motivation when it comes to stay fit. When working out at home may be the only option to stay healthy, you need to start from somewhere to gradually make a progress from there by clearing out some space in your house.
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