5 Exercises to do at Home Daily to Get in Shape!

Feeling overwhelmed by the demands of work, family, and life in general can often lead most people to neglect their fitness. The thought of adding another task can seem daunting. However, integrating simple exercises into your daily routine can make a significant difference in your health and mental well-being. Today I want to discuss five easy exercises that you can start doing at home, requiring no special equipment, that will help bring structure and progress to your fitness journey.

Push Ups

Start by integrating push-ups into your daily routine. If a standard push-up feels too challenging initially, begin with modifications like using a desk or a wall. This allows you to gradually build strength without strain. Start with five sets of six and progressively work your way up to more reps on a lower surface. Eventually, you can aim for 50-60 reps as you grow stronger and more confident.

Any Abs

Abdominal exercises are versatile and can be done with little to no equipment. Whether it’s sit-ups, crunches, or a plank hold, these exercises strengthen your core, which is vital for overall stability and health. Begin with five sets of 8-10 reps, and over time, increase your endurance to manage four sets of 20-25 reps. Strengthening your core will help in everyday activities and improve your posture.

Squats to a Chair

For improving leg strength and balance, squats are incredibly effective. Start by using a chair to squat down and stand up. This simulates the natural movement of sitting and rising, which is essential for maintaining independence as we age. Initiate this exercise with four sets of six reps and work towards doing squats without the chair, aiming for 4-5 sets of 10-12 reps.

Floor Stretches

Flexibility and mobility are crucial, especially as you spend more time sitting during the day. Incorporate floor stretches into your routine while watching TV or taking a break from work. Start with simple stretches like reaching for your toes with feet together or apart. Aim for a five-minute session and gradually increase to 15 minutes. Consistent stretching can enhance your flexibility, reduce the risk of injury, and relieve stress.


Take advantage of the warmer months by stepping outside for some fresh air and exercise. Start with a 20-30 minute walk daily. As your stamina builds, transition into a slow jog, and maybe even include some light sprinting. This exercise not only helps in burning calories but also improves your cardiovascular health. Remember to stretch before and after to keep your muscles limber.

These exercises are designed to be accessible and manageable for anyone, regardless of their current fitness level. What you need most is someone to guide and hold you accountable.

If you’re looking for structured support and expertise, our Strength Academy Summer Season is an excellent opportunity for you. Beginning on Monday, July 8th, we offer a comprehensive program that includes personalized workouts and nutrition guidance to ensure you achieve the best results quickly. We have limited spots available, so don’t wait too long to secure your place.

Take the first step towards a healthier, more active lifestyle by booking a “Free No-Sweat Intro”. You can click here to learn more and sign up. Let us help you find the time and motivation to get back on track with your fitness goals. You’re not alone in this journey, and with our support, you can achieve more than you think!


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