No one trains in a vacuum, which means that plyometric moves like burpees and squat jumps that you jump around on are great on paper, but in practice can be inappropriate if you exercise at home. For example, if you train in an apartment with neighbors below, above and on the sides. Or you can train as soon as the children fall asleep. Or if someone else wants to exist in your household without suffering more than 30 minutes of intermittent beating.
If you are concerned about the amount of noise you make while exercising, try this circuit from Megan Davies, Beachbody On Demand Super Trainer. It is a full body session that will make you sweat safely, but do not include jumping exercises to minimize noise and relieve your joints a little. Just hold the grunt.
Whole Body Home Workout
Do three sets of each exercise, rest as needed, and then take a 30-second pause before moving on to the next move.
thruster  sets 3 repetitions 15
Muscles worked: legs, buttocks, core and shoulders
“Hold on to a pair of dumbbells Shoulder height with the handles horizontal. Davies says. "Push your hips back and squat down. Drive back forcefully while pushing the weights over your head so that your biceps is against your ears. When you are in the overhead position, squeeze your core and glutes together. Put the weights back on your shoulders and repeat the process. “
2 Press until the knee alternates.
sets 3 repetitions 10
muscles worked: chest, shoulders, core and legs
“Start in a high plank position with the floor flat lying hands that are slightly wider than the chest width and keep a straight line through your body with your legs, buttocks and core, ”says Davies. "Lower your chest between your hands and then push it back into the plank position. When you return to the plank position, move your right knee towards your chest and tap the top of your knee with your left hand. Repeat the pressure with the other hand and leg for the knee drive on the next repetition.
"You can make the movement easier by placing your knees on the floor or your hands on a higher surface such as the back of a sofa or your kitchen counter."
3 Hollow body handle
Sets 3 Time 15-30 seconds
Muscles worked: Kern
] "Lie on your back with your arms over your head and your legs directly in front of you," says Davies "Raise your head, upper back and legs a few inches from the floor as you push your lower back into the floor. Imagine a boat or banana shape. Stay with your legs, core and Arms busy. Change the movement by lifting your legs higher and bending your knees slightly. Work your way up to hold the position for 30 seconds. "
4 Bulgarian split squats for lateral lifting
sets 3 Repetitions 8 je s ide
Muscles worked: Legs, glutes, core and shoulders
"Stand behind you with a stable chair and hold a light pair of dumbbells" says Davies. "Reach back with one leg and place the top of your foot on the chair. Allow yourself to be lowered into a lunge position while pulling the dumbbells up at shoulder height and to the side. Your arms should be almost straight, with your elbows slightly bent and pointing behind you during this movement. Return to the starting position. To make it easier, drop the chair and instead place your balls of your feet in a split squat on the floor. “
5 inch worm
sets 3 repetitions 12
Muscles worked: chest, shoulders, core and legs
“ Make sure that You place your hands gently on a yoga mat during this movement so as not to disturb anyone, ”says Davies. "Squat down from the floor and walk forward into a plank with your hands. Then go back, return to the crouched position, and get up again. “
6 windmill concentration ripples
sets 3 repetitions 8 on each side
Muscles worked: legs, core, biceps and shoulders
“ Hold on a pair of dumbbells and step into a warrior pose, ”says Davies. "This is so that your back foot has a straight leg to the side, your front foot is facing forward and your front knee is bent by almost 90 °. Lean towards the front leg and turn your body so that your chest is behind Open your arms straight so that one is facing the ceiling and one is facing the floor, with your lower elbow pressed against your knee and both palms facing forward with the barbells, hold one barbell over you and run with the other Arm a lock of concentration. ”
7 Moving the side lunge to reverse flying
sets 3 repetitions 8 each side
Muscles worked: legs, Buttocks, back and shoulders
"Position your feet wider than shoulder width apart with a light pair of dumbbells held by your thighs," Davies says. "Push your hips and lean to one side, bend your leg and keep the other straight. With the chest slightly forward, pull the dumbbells sideways away from each other with the elbows slightly bent. Squeeze your shoulder blades together at the top. Lower your arms and stretch your working leg back to the middle position. Repeat on the other side. Your feet should stay standing throughout the set to make less noise! “
8 Tea Towel Climbers
Sets 3 Time 30 Seconds
Muscles Worked: Chest, Shoulders, Core, Legs
Start in a high plank position, with your feet placed on tea towels so they can slide easily. When working on a carpet, you can use something with a smooth surface to slide on – some types of coasters work well.
"Hold a plank position with your shoulders above your wrists, push one foot in and drive your knee to your chest," says Davies. "Change legs and move as fast as you can with good shape. Ordinary mountaineers can get loud, but keeping your feet on towels should fix this. “
To learn more about Beachbody On Demand and get a free 14-day trial version of the app, visit beachbodyondemand.com ]