Below, in no particular order, are some exercises you can perform at home to get that summer exercise plan going. Along with exercise descriptions and information are some great videos (just try to ignore the lame shirtless guys and focus on the movements themselves).
The best part is that all of these are compound exercises, meaning that they work multiple muscle groups at once. So, not only will you be getting stronger all-around, but you will also be saving time by not having to work each muscle group separately AND you will be burning MORE calories in this shortened time period! #WINNING
Exercises to Look Great & Feel Great
Exercise 1: Goblet Squat
One of the best exercises on this list, the goblet squat, created by world-renowned strength coach, Dan John, is a fantastic home-training option to build those legs you’ve always wanted to show off at the beach.
Why you should do it: Based on the fact that most people don’t even think to train their legs, if you even do a couple sets of these, you be ahead of the curve. I guess you need a better explanation, though. Goblet squats allow you to reach a greater range of motion than most other variations, which helps develop your legs to their fullest potential.
These are more challenging and beneficial than bodyweight squats, while being much easier than a barbell front or back squat. The best part is, like bodyweight squats, goblet squats can be performed anywhere; you just need something to hold in front of you for added weight – your kid, cat, bag of dog food, a backpack filled with whatever – you get the point.
Some of the benefits of the goblet squat include:
- Very easy to perform
- Increased lower body strength and muscle development
- Increased ability to reach fuller range of motion (this is good for mobility, too)
- Can perform anywhere with limited equipment
- Can use practically anything for external load
- Teaches proper form for more complex squat variations (if you are so inclined to perform them)
Main Muscle Groups: Quadriceps, Gluteals
Recommended Workout: 3-5 sets of 15-20 repetitions
See this excellent demonstration for a detailed description of the exercise.
Exercise 2: Inverted Row
Unfortunately most people focus on the muscles you normally see when facing someone and not the ones behind (back, glutes, hamstrings, calves). This is a problem because these are most of the muscles that help to control our posture and keep us healthy (from a movement standpoint). Plus, who doesn’t like a good beach booty?
Rowing of all varieties is a crucial part to any exercise program and beach-ready body. If all you did at home were push-ups for your upper-body, you’d probably have terrible posture (shoulders rounded forward, upper back hurting all the time, etc.).
Why you should do it: We want a well-rounded beach body! This means working all muscle groups evenly and just as hard (AKA – don’t slam your biceps or abs or whatever is your favorite body part, while neglecting all the others). Why do you want to do this? Because if you don’t, it will show in how your body develops after awhile!
Benefits of the inverted row (and rowing exercises, in general):
- Easy to perform and can be done most places
- Limited equipment needs
- Increased shoulder health and stability
- Builds a sexy back
- Improves “functional” strength of upper-body pulling muscles
- Improves posture
Main Muscle Groups: Rhomboids, Middle Trapezius, Lats (basically all the upper and middle back muscles)
The Summer Exercise Plan so easy you’ll stick with it
Recommended Workout: 3-5 sets of 8-12 repetitions
See the demonstration in the video below for a few ways to perform rows at home.
Note: Be very careful in how you set up this exercise, if done like in the video or under a table. Always make sure the surface you’re anchoring from is secure and stable.
Exercise 3: Push-up Variations
Ah, yes, the push-up; everyone’s at-home choice for upper-body exercise. We all know of the “standard-variety” push-up, but there is a whole world of variations out there waiting to be performed.
Why you should do it: Beyond the fact that practically everyone uses push-ups for some reason (strength, muscle growth, punishment, etc.), push-ups are actually a great “bang-for-your-buck” exercise that gives much benefit within one movement.
Here is a short list of benefits (if done properly, of course):
- Increased upper body pushing strength (“functional” strength)
- Shoulder/scapular health
- Total-body stability
- Increased muscle mass
- Many choices (find a variation that is challenging “just enough” to work for you)
Changing the angle of the body (hands elevated, feet elevated), resistance applied (bodyweight, weight vest, weight on the back), hand position (hands together, far apart, fists, heart, etc.), or fulcrum point for balance (two feet apart, two feet together, one foot) can completely change the complexity of the otherwise dull and boring push-up.
Main Muscle Groups: Pectorals, triceps
Recommended Workout: 3-5 sets of 8-12 repetitions
Check out this great video for different ideas to change up your push-ups.
Exercise 4: Front Plank
Why you should do it: The plank stabilizes the trunk by holding what’s called an isometric contraction (the muscles stay the same length when contracting). Increased stability throughout the trunk allows more force to be generated and transferred from the limbs through the entire body. The ultimate benefit for you, though, is that it will keep your back (and the rest of your body) feeling great.
The front plank is one of those mystical exercises that everyone does because they were told to do so, or because they think it’s doing SOMETHING for them…but usually it’s not.
You see, the plank is a great exercise, if done properly, but most people do it improperly, leading to wasted time and zero results.
If you can hold a plank for minutes at a time, you’re doing it wrong. Your lower back is probably sagging toward the floor and killing you, right? The most fit people – that do planks the way YOU should be doing them – are shaking after 10 or 20 seconds.
Some benefits of planks include:
- Increased contraction strength of abdominal muscle groups
- Increasing the ability to resist flexion and rotation forces on the spine (a good thing)
- Teaches bracing and breathing
- Connects upper and lower body for improved coordination
- Improved transfer of force throughout body
Main Muscle Groups: Total-body stabilization (AKA – everything, if done properly)
Recommended Workout: 3-5 sets of 10-30 seconds
Also, if you do them properly and are beginning to get bored from the monotony of the basic plank, treat it as we did with the push-ups; create more variation. The basic premise of the plank is that you’re resisting movement through your trunk. Outside of this, it’s fair game – below is a great video of some variations to add some fun to your planks.
The best cues are to think of your spine as a steel rod that cannot bend and to squeeze and “tuck” your glutes underneath you. See the video below for this version (RKC plank) of the basic front plank that makes the most fit people struggle.
Exercise 5: Single-Leg Squat
The old saying goes something like “if one is good, two must be better,” however in this instance that’s not the case.
Why you should do it: If you don’t have anything for external load, you could do a hundred bodyweight squats and not feel much from them. BUT, if you remove one of your legs, the load (your body’s weight) essentially doubles. Not to mention that you have to work harder to balance, which activates many of the smaller stabilizer muscles you normally don’t use as much when standing on both legs.
Here’s a short list of the benefits (more explained in the video below):
- Overload the legs without much external weight
- Can perform anywhere with limited equipment
- Can use practically anything for load
- Multiple positions for load (at sides, held in front like goblet squat position, etc.)
- Helps to train legs during periods of back discomfort/injury
- Increases stability/balance
- Increases activation and strength of smaller stabilizer muscles
Main Muscle Groups: Quadriceps, gluteals, hamstrings (to lesser extent)
Recommended Workout: 3-5 sets of 8-12 repetitions (each leg)
Here’s a good video to show how to perform a single-leg squat (often called a “rear foot elevated split squat (RFESS)” or “Bulgarian split squat”)
And there you have it, more than enough ammunition to get started hammering away at that new beach-ready body. Use these exercises to come up with a solid program in preparation for that first day on the beach this season.
Check back soon for the second installment, which will have 5 more exercises!
Disclaimer: Consult a physician for medical clearance before performing any physical exercise program. Millennial Boss and its authors cannot be held liable in any capacity in regards to the use of these exercises.
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Wow! These are all great body weight exercises that can be done almost anywhere, anytime! Thank you for sharing these great tips! Gotta have that smoking bod before hitting the beach!!
Wowzers! Those plank variations look killer lol! Thanks for the article. I stumbled across this while searching for a great at-home workout. Unfortunately I don’t have access to a gym and I really can’t afford one either right now. I was looking into doing either doing Kayla Itsines’ Bikini Body Guides or BodyBoss Method. I actually was about to buy Bodyboss but I found a bad review about it here [link deleted] and it made me think twice. The article says it’s really expensive and you don’t get much with it. Im still considering Kayla’s workout guides but it’s pretty expensive too. Are you familiar with any good at home workout programs I might be able to try? Thank you!!
I agree. Goblet squats are great. And, of course, if it’s hard for you, just don’t use kettlebell. And if you’re exercising at home and you just don’t have an equipment, but you want the exercise to be even harder, you can use almost anything, like a bottle with water, a book or something. I have my dumbbells so I usually use them.
Also inverted row and other exercises you mentioned are great.
Thanks for the great article and explaining the benefits of each exercise.