1)Press up:
How to do it: Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That's on rep.
Why: This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. Easily done as an exercise at home, this prepares you for progression to the more demanding shoulder exercises you'll face in a gym, like the incline bench press.
2)standing shoulder press
How to do it: Stand holding two dumbbells at shoulder height with an overhand grip – palms facing forwards. Ensure your elbows are in front of the bar and don't flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Why: This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Missed sessions this early in your lifting career are especially costly.
3)Skipping
How to do it: Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. Make the move more intense with double unders – letting the rope pass round your twice for every jump
Why: The ultimate no-nonsense workout, jumping rope could be the most efficient form of cardio. A study that found just 10 minutes a day with the rope was similar to 30 minutes of jogging
4)squat
How to do it: Holding a dumbbell in each hand, position your legs shoulder width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don't arch your back or lean forward as you drop down. Exhale, straighten your legs and return to the starting position.
Why: Squats are an excellent all-round exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you've got this nailed.
5)Burpees
How to do it: From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Why: When it comes to burning fat at home, few moves can do better then the burpee. Perfect for frying fat with zero equipment, work these into your home workout routine to ramp up your heart rate or set yourself daily challenges.
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