The 9 best home exercises to keep you pumped if gyms are closed 1 year ago

The 9 best home exercises to keep you pumped if gyms are closed

Some gyms are closed, or open for reduced hours, but the gains train stays going.

All is not lost, though.

Find yourself a bit of space in your room or down in the kitchen. It's time to get to work.

Perform three sets of the following work-out and you'll be well pumped all over your body.

1. Squat jumps

Your legs and glutes will be burning after this.

Get down into the squat position. Jump up into the air as high as you can with your hands on your hips. When your feet land on the ground, go straight back down into the squat position and repeat the process.


Video credit: Les Mills.

Perform 15 jumps.

2. Mountain climbers

Push up position. Explosiveness and power is key.

Bring knees forward towards chest.

Video credit: Performance U.

3. Bear Crawls


Set up as shown in the below video. Exercise is demonstated from 1:34 to 1:40.

Video credit: Final Round Training.

4. Clapping push-ups

Like a normal push up but requires more explosiveness. When your chest hits the ground, you've to explode up so you get enough height to clap your hands at the highest point.

Perform 12.

5. Tricep dips

All you need is a chair, the side of a bed or some kind of bench for balance.


Sit down with your back to your balance. Put your hands on the balance and extend legs out. Drop down so that your bum touches the floor.

Perform 15 reps.

6. Plank

60 seconds of it. To make it harder than the usual plank, get onto the balls of your toes and pull forward. At same time, push back from elbows and hands.

7. Burpees

Feet wide. Hands inside the feet. Bend at knees like a deadlift. Jump back and then kick back up. Jump when you get back to standing position.

Demonstrated here via Performance University.


Perform 15 reps.

8. Sit-ups

Perform 30.

9. Crab walking

You should feel these on your glutes and your shoulders.

Video credit: CrossFit®