3 Nobefit Exercises to Stay Fit Without Leaving Your Home
Staying fit at home is easier than you think with NoBeFit! Here are three versatile exercises that you can do without any equipment, each with an easier and a harder version to suit your fitness level. Perform each exercise for as many repetitions as you can with good form and a steady, slow tempo.
Bodyweight Squats
Standard Version
1. Stand with your feet shoulder-width apart.
2. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.
3. Go down until your thighs are parallel to the ground.
4. Push through your heels to return to the starting position.
5. Perform as many reps as you can with good form and a steady, slow tempo.
Easier Version: Wall Squats
1. Stand with your back against a wall and your feet shoulder-width apart.
2. Slide down the wall until your thighs are parallel to the ground.
3. Hold the position for 10-15 seconds, then slide back up.
4. Perform as many reps as you can with good form and a steady, slow tempo.
Harder Version: Heels Elevated Squats
1. Place your heels on an elevated surface (like a thick book or a low step) with your toes on the ground.
2. Perform a standard squat as described above.
3. The elevation increases the range of motion and emphasizes your quads.
4. Perform as many reps as you can with good form and a steady, slow tempo.
Push-Ups
Standard Version
1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
2. Lower your body until your chest almost touches the ground.
3. Keep your elbows at a 45-degree angle to your body.
4. Push back up to the starting position.
5. Perform as many reps as you can with good form and a steady, slow tempo.
Easier Version: Knee Push-Ups
1. Start in a plank position but rest on your knees instead of your toes.
2. Perform the push-up movement as described above.
3. Perform as many reps as you can with good form and a steady, slow tempo.
Harder Version: Decline Push-Ups
1. Place your feet on an elevated surface (like a chair or bench).
2. Perform the push-up movement as described above.
3. Perform as many reps as you can with good form and a steady, slow tempo.
Lunges
Standard Version
1. Stand with your feet together.
2. Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.
3. Keep your front knee over your ankle and your back knee hovering just above the ground.
4. Push through your front heel to return to the starting position.
5. Alternate legs and perform as many reps as you can with good form and a steady, slow tempo.
Easier Version: Static Lunges
1. Stand with your feet together.
2. Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.
3. Hold this position, then push back to the starting position without alternating legs.
4. Perform as many reps as you can with good form and a steady, slow tempo.
Harder Version: Deficit Lunges
1. Stand on an elevated surface (like a low step or sturdy book) with one foot.
2. Step back with the other foot and lower your hips until both knees are bent at about 90 degrees.
3. Keep your front knee over your ankle and your back knee hovering just above the ground.
4. Push through your front heel to return to the starting position.
5. Alternate legs and perform as many reps as you can with good form and a steady, slow tempo.
These three Nobefit exercises, with their easier and harder variations, provide a comprehensive workout that can be tailored to any fitness level. Incorporate them into your daily routine to stay fit and healthy without leaving your home. Remember, consistency is key—start at your own pace and gradually challenge yourself as you get stronger. Happy training with Nobefit!
