How to pump the whole body at home? Effective workout for men

Unfortunately, now we temporarily do not have the opportunity to go to the gym in order to maintain good physical shape. But don't despair. You can train at home just as effectively as in a specially equipped room. Moreover, this has its advantages: at least you do not have to spend time traveling to the fitness center and back. Together with the fitness and boxing trainer Gideon Akande , here are five effective exercises for men that will pump all muscle groups at home.

How to train properly at home?

Before you start training, stock up on the desire to work on yourself and the desire for a healthy, fit body. A few simple but important details will help you to make a lesson comfortable and interesting.

Set a training schedule

It is not for nothing that they say that discipline is the key to success. Choose the time and days of your classes that are convenient for you so that you can do the exercises systematically and without excuses.

Create a music playlist

If your attention is easily distracted, it is better not to combine home activities with watching a TV series or movie. To focus on your sport, create a hearty and energizing playlist. It will motivate and cheer up.

How to pump the whole body at home? Effective workout for men


Choose a comfortable place to exercise

Prepare a comfortable and safe space before starting to exercise. Remove unnecessary things from there and, if necessary, move the furniture. Lay down a mat so that you do not slip during exercise.

Do not forget about sportswear

Do not think that sports outfit is needed only for training in the gym ... Indeed, one of the main advantages of special clothing for fitness is that it does not hinder movement and allows you to train in full amplitude. Therefore, we do not recommend exercising in old shorts and slippers, it is fraught with injuries.

Drink water

During training, it is necessary to restore water balance. So you need to drink at regular intervals, whether you are thirsty or not.

How to pump the whole body at home? Effective workout for men

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How to pump the whole body at home? Effective workout for men

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Exercises that are easy to do at home. But they do not lose their effectiveness.

Exercises for all muscle groups for men

Plank with knee pulling

The exercise is considered complex. Almost all muscle groups are involved in it, and the abs are primarily involved.

Starting position: the plank on outstretched arms, the stomach will tightent, legs straight.

As you exhale, pull your knee to the body, taking it to the side. While inhaling, return to the starting position and repeat the same movements with the other leg. To increase the load, you can alternate pulling up the knees with push-ups.

Do the exercise for 45 seconds or do 20 repetitions per leg.

Burpee with push-ups

One of the most difficult and effective complex exercises. Including it in your workout program will not only reduce body fat, but also increase endurance.

Starting position: standing on the floor.

Sit down and put your palms on the floor. In a jump, move your legs back so that you stand in the bar with outstretched arms. Push up once. As you jump, bring your legs back to your arms and stand back to the starting position.

Do this for 30 seconds.

Dynamic Side Plank

An effective isometric exercise to strengthen the oblique muscles of the abdomen, hips and buttocks, as well as the muscular corset.

Starting position: lateral plank on the forearms, elbow located exactly under the shoulder joint.

Slightly lift the hips up and stay in this position for a few seconds. Then slowly lower your pelvis down. When doing this, try not to touch the floor. If you want to complicate the exercise, you can additionally hold the weight on your side.

Do the exercise in 2-3 sets of 15-20 repetitions.

How to pump the whole body at home? Effective workout for men

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How to pump the whole body at home? Effective workout for men

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Straight and Reverse lunges

A basic exercise that can help firm your glutes, tighten your hips, and pump your quads well.

Starting position: standing on the floor.

Step your right foot forward and sit down, bending it at the knee so that an angle forms at 90 degrees. In this case, the knee of the left leg should not touch the floor. Don't forget to tighten your glutes! Then stand up, step back with your right foot and sit down again, only now with support on your left leg. Stand up and return to the starting position. Repeat the same movements, starting with the other leg.

Perform 10 forward and reverse lunges on each leg in 2-3 sets.

Twisting the elbow to the knee

Basic strength exercise, which is aimed at working out the abdominal muscles and oblique muscles of the abdomen.

Starting position: lying on your back , legs are raised and bent at the knees, palms are folded at the back of the head.

Slightly lift the body and stretch your left elbow towards your right leg. At the same time, straighten your left leg, but do not touch the floor with it. Then do the same movements, twisting the other elbow towards the opposite leg.

Do the exercise for 30 seconds or 3-4 sets of 10 reps per side.

How to pump the whole body at home? Effective workout for men

Full body in 30 minutes. Effective home workout

Just four simple exercises that will work great for different muscle groups.

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