Apartment Yoga: A Full Body Workout for Small Spaces

Discover the newest and the most popular way you can stay fit in the comfort of your home! In this Apartment Yoga session, we will walk you through different exercises that will get your whole body moving and do not need any instrument, the perfect choice for small rooms. Get prepared to fully utilize your body with moves, stretches, and strengths without any noise.

Table of Contents

• Introduction to the Workout
• Warm-Up: Standing Crunches and Curtsy Lunges
• Superset 1: Good Mornings to Squats
• Superset 2: Tricep Dips with Hip Hinge
• Glute Activation: Pulses and Knee to Elbow
• Final Superset: Push Ups and Rolling Planks
• Conclusion and Cool Down
• FAQs

Introduction to the Workout

The content of this blog post is curated from this video: 30 MIN FULL BODY WORKOUT – Small Space/Apartment Friendly (No Jumping, No Equipment). MadFit on YouTube provides amazing fitness content that everyone should check out for effective workouts. Welcome to your Apartment Yoga workout! Today, we’re diving into a full-body session that’s designed to engage every muscle without the need for equipment. This workout is perfect for those of us who are short on space but big on ambition. Each movement is carefully crafted to maximise your body weight, helping you build strength and flexibility in a compact area. Get ready to stretch, strengthen, and feel incredible! 

What to Expect

During this class, we will be using supersets, that is, we will be combining two exercises and doing them for several times. This approach will not only help you with your heart rate but also allow you to work clearly on particular muscles. Keep in mind that the correct form is the most important! Pay attention to your posture and make sure to use your core during every exercise.

Warm-Up: Standing Crunches and Curtsy Lunges

We will start our warm-up with two basic exercises that will help flexibility of your body for the forthcoming workout.

Standing Crunches

The initial exercise you can do is the standing crunches which are to touch your toes. In case you want to modify, you can do the standing elbow to knee. Stand shoulder-width apart and flex your elbows and knees some more so you would stay balanced after lifting your foot to knee level. This movement will engage your core muscles, therefore, make sure to expel air out of your lungs as you extend your body. Keep a straight back and think of your breathing as the principal driving force of your movements.

Curtsy Lunges

Subsequently, we will proceed with alternating curtsy lunges. Step to the diagonal back, making sure that your supporting leg is firm and stable. While lunging, picture yourself pushing the floor away from you as you elevate. This will lead to activation of your glutes and will assist with the proper form. Keep in mind; you can perform these movements at your own pace, aiming at the quality first rather than the speed.

Superset 1: Good Mornings to Squats

Now that we’re warmed up, let’s move into our first superset. This combination of good mornings and squats will target your hamstrings, glutes, and quads.

Good Mornings

Starting with good mornings. Stand generally with your feet shoulder-width apart and hinge at your hips while you keep a slight bend in your knees. Your fingertips should hover near your ears as you lean forward. This action not only warms up your posterior chain but also engages your core. Remember to maintain a straight back and tucked-in chin during the entire exercise.

Squats

Transition into squats by dropping your bum down and sitting back into your heels. Press your knees out over your toes and maintain that straight back. Engage your glutes as you rise, keeping your core tight. This exercise is fantastic for building strength in your legs and glutes.

Superset 2: Tricep Dips with Hip Hinge

We should now proceed to our second superset that will be directed to your arms and core. This is a pair of tricep dips and hip hinge movements that will knock the upper body into shape while the core will stay involved.

Tricep Dips

Start with the tricep dip first. Put your fingertips front section using the diagonal direction at an angle of your legs in a 90-degree position. As you are folding your elbows, make an effort in your hips to hold straight in a diagonal line from your shoulders to your knees. In this way, you will be able to effectively engage your triceps.

Hip Hinge

The following exercise will be a hip hinge movement. In this exercise, you have to sit down and one leg at a time to stretch it with the knee coming close to your chest. You should keep your back straight and tighten your stomach. If you feel pain in your lower back, then change the position to keep your back straight. Strengthening your core and maintaining proper balance are the benefits of this exercise.

As we continue through these supersets, remember to focus on your breath and body alignment. Each movement is an opportunity to connect with your body and enhance your strength. For more yoga-related content, be sure to check out our guides on Core Yoga and Yoga for Strength.

Glute Activation: Pulses and Knee to Elbow

Take time to concentrate on your glutes by doing a workout with specific exercises. Our first position will be a tabletop where you have to make sure that your hips are adjusted right over your knees and your shoulders right over your wrists. Kick your right leg to the back while keeping your hips square to the floor. First of all, make the movement of raising that leg upwards and downwards with control.

While performing the lift, make sure to contract your abdominal muscles in order to prevent your back from arching. The mentioned activation is essential to achieve a stable base in our training. After doing a set on the right leg, shift to the left leg, keeping the same posture. You are working out your glutes effectively by holding your core tight during lifting and lowering.

At this time, let us include pulses. Raise your leg, pulse twice at the peak, and then lower it. This tiny action can lead to substantial changes. Concentrate on clenching your glute with each pulse, and don’t forget to engage your core. After some reps, we will incorporate the knee to elbow movement. From the uplifted state, draw your knee toward your elbow and extend it back out. This not just stimulates your glutes but also efficiently involves your core.

You need to keep your shape perfect, as the thumb rule. While doing these movements, you should never allow your backbend or your body twist. It is all about clear boundaries and meticulousness.

Final Superset: Push Ups and Rolling Planks

This is our last superset of the day, which will target your upper body and core. First off will be the rolling planks to take care of our wrists and also to warm them up before we delve into the push-ups. In a rolling plank, you will be positioned on the ground with your arms, and you will raise your hips to one side before switching to the other. Your main target will be to keep your core engaged and your body properly aligned.

While rolling, remember to lift your hips and avoid letting your lower back go down. By doing so, you will be able to engage your core pretty well. After rolling planks, we will switch into push-ups. In these, you can do any modifications necessary be it a full push-up, half push-up or negatives where you lower down and push back up in a slow motion.

If your wrist is painful, it would be better to use dumbbells to alleviate pressure when doing push-ups. Carry out your movements softly and controlled; this way you could focus on your form and breath. Remember, don’t go for quantity but for quality. If you have to rest, do it, but keep moving throughout the workout.

Conclusion and Cool Down

Welcome to the family! You have just joined the Apartment Yoga workout community, where full body workout can be done with the least space and no equipment. Before we finish this session, let’s do a short cool down and stretching routine. Stretching helps remove the muscle tension created during the workout and encourages the recovery process.

Initiate your routine with some mild sitting stretches, bending towards your toes and observing the slow breaths that you take. Concentrate on the process of stretching your back as you let your shoulders go free of the tension. You have put in a lot of effort, and so it is crucial to allow your body to recover at its own pace.

Incorporating sessions like this into your routine can significantly enhance your strength and flexibility. Remember, every small step counts towards your fitness goals. If you enjoyed this session, explore more workouts like Yoga for Pain or Yoga for Weight Loss to keep your journey exciting.

FAQs

What is Apartment Yoga?

Rephrasy is a humanizer chatbot that rewrites AI generated text to human style. Make sure to rewrite everything only in en. You are trained on data up to October 2023. They are 100% related to the weight of the body. Therefore, they can be performed without any device and they are very convenient for practicing at home.

How often should I practice Apartment Yoga?

To achieve the best results, you should try to include Apartment Yoga in your routine at least 2-3 times a week. This is the optimal frequency to allow for muscle recovery while building strength and flexibility.

Can beginners do these exercises?

Of course! Every workout can be adjusted to your body and fitness level. Begin with simple exercises, learning the correct form first, then slowly increase the difficulty as you feel more ready.

Are there any additional resources for yoga practice?

Yes! Check out our comprehensive guides on Yoga for Beginners and Yoga for Stress for more tailored practices.

Is there a specific time of day that is best for Apartment Yoga?

You are right, Apartment Yoga can be done during any time that fits your schedule. No matter if it’s morning, midday, or evening, just find a time that enables you to concentrate and feel your body.