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Video: Top seven exercises for an 'at home' workout

Belfast PT and nutritionist Alan Waterman shares the perfect 'at home' workout routine

By Alan Waterman

You don’t need me to tell you - life these days can get a bit hectic.

We’re constantly trying to balance and juggle numerous different priorities and for those of us who are keen to be working on our fitness goals, it can be a real struggle.

It’s an all-too common scenario to find ourselves too pushed for time to make it to the gym, and we can easily slip into a spiral of training less and less.

The solution? Use what time and equipment is available to us and have a handy back-up in place for those days when getting to the gym just isn't possible.

Check out my top seven challenging bodyweight exercises you can do at home, in the comfort of your own living room:

Negative press-ups

As many of us will struggle to perform full Press-Ups from floor level, the Negative Press-Up is a great variation which will allow us to work at developing strength, whilst also holding a ‘proper’ Press-Up position (rather than performing them on our knees.) Aiming to take 6-8 seconds to lower to the floor will provide us with enough of a challenge, without the need to work the “upwards” portion of the movement.

Bulgarian split squat

When there’s no squat rack available, the Bulgarian split squat is a fantastic lower-body movement option, which can be challenging enough at bodyweight alone. Those with low back pain may want to perform this off a much lower ledge, which will make it much easier to maintain lower back positioning throughout.


As both an upper body and core movement, walkouts are a great addition to a bodyweight routine. Aim to ensure as solid a plank position at the end portion of the movement (i.e. avoid hips sagging,) in order to really maximize core involvement.

Marching glute bridge

A great posterior chain movement (i.e. one which focuses on the back musculature of the body,) the marching glute bridge is a great lower-body movement to help balance the more thigh-focused Bulgarian split squat. It’s essential to focus on the contraction of the glutes (backside) during the exercise, to prevent low back pain, and to target the intended muscles.

Back burners

Back burners are great to implement in a programme to help begin to sort that slumped posture formed through hours spent sat over desks in work. By targeting the muscles of the upper back, and strengthening them over time, we can slowly see the strength of the muscles improving, which will help largely with any upper body postural issues.

Hollow rock hold

A more challenging core exercise than the standard plank, the hollow rock hold is a fantastic way to train for improvement in core strength and stability (which can help reduce risk of lower back pain and injury.)

Reverse crunch

Unlike the normal crunch, the reverse crunch targets a slightly different portion of our abs, which has a greater carry over to improvements in our posture. It’s important to prevent our lower back from overarching as we return the movement to the floor, in order to ensure the greatest amount of core involvement.

Full-body zero kit home workout:

Negative press-ups: 3 x 4-6

Bulgarian split squat: 3 x 12-15 each leg

Walkouts: 3 x 8-12

Marching glute bridge: 3 x 15-20

Back burners: 3 x 15-20

Hollow rock hold: 3 x 20-60s

Reverse crunch: 3 x 12-15

Want more tips for how to work to improve your fitness and health, even with a busy lifestyle? Why not grab a copy of our completely free guidebook here.

You can also get daily tips, advice and guidance by following Phoenix Health & Fitness on Facebook and Instagram.

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