body,  fitness,  lifestyle,  self

Eight Basic Exercises You Can Do At Home

“You don’t have to be great to start; you just have to start to be great.”

I’m an advocate of a fit lifestyle. Noticed how I ditched “healthy” from “healthy and fit lifestyle”? Hint: DQ Blizzard is my weakness. But more often than not, I feel like a fraud. How can I be an advocate of that if I barely workout? If I constantly rely on motivation to keep me moving? What if there’s no motivation? What if there was no one to constantly push me to be better? Then I will most likely remain stagnant, right? I don’t want that. No one wants that ever for himself. But no matter how much I fall back, I always try. I try, and try, and try. 

Yesterday, I aimed to workout just for the sake of it. Try lang. Baka sakali, okay pa kami. Pwede pa sa akin.  So I did. I tried.  Along the way, I took videos of me working out. This morning, I compiled them and wrote out captions for each video and shared them on my Facebook account. I’m really glad some people reached out to me and said, “Thanks for sharing that. It really motivated me to start working out again,” and stuff like that. It’s heartwarming, really. I appreciate that my friends acknowledge my goals to be better. 

So I’m writing this blog post to spread the good vibes. I know this may sound redundant as I’ve already published these earlier on my social media platforms, but I’m still including it on my blog since I want to use The Bae Blogs as a platform that reaches out to others and helps them be better versions of themselves.  💖 Hopefully, you get a dash of inspiration after reading this. And I really hope you will read everything because I have a handful of tips for you! 

(Oh, and this is also for those who don’t follow me on my social media platforms and only follow my blog! Hey, you, this is my effort in reaching out to you!) 


HOME WORKOUT: A thread of some sort

I’m posting this for a number of reasons.

  1. I want to share some home workouts for those who can’t go to the gym (time or budget constraint, lack of energy, etc.). Really tired and can’t go to the gym anymore? Tapos traffic pa? Just do some of these workouts when you get home, take a shower, and then sleep. I promise, you’ll have the best slumber ever!
  2. I want to motivate others to start/keep moving. Ever since I posted these vids on my IG stories, some friends commented that my resilience motivated them. It makes me feel good, and I want to spread that good juju as much as I can and through every means I can.
  3. I want to promote body positivity. I know my love handles show in some of the exercises, but really, WHO CARES? I know I don’t. If I do, why would I post these vids, right? And this goes to show that, YES, FAT PEOPLE WORKOUT, TOO.
  4. I want to keep myself accountable. The more I share my fitness journey, the more people would comment, and the more I am encouraged to do it. It’s a crazy good domino effect.
  5. If ya’ll can post your beach #OOTDs in your bikinis, I can also share videos of me wearing my sports bra while taking care of my body (exercising).

You can find snippets of these exercises in the video below after all the description. ❤️


PUSH-UPS

One of the basic exercises you can do to keep tabs of your physical strength. I do this to test my strength. If I’m feeling *extra*, I put my feet on a higher level, like a low chair, to put more weight on my body, but downwards.

I personally believe you’re not actually strong enough unless you can carry your own weight. Some of you might think, “But you can do bench presses as an alternative, right?” No, not really. A bench press is a completely different workout. Sure, it works on your chest, too (push ups touch your chest, triceps, and upper back), but what’s 20 pounds compared to your own weight? Say, 120 pounds? That definitely is 100 pounds more – literally.

But fret not. You don’t need to be a warrior overnight. If you’re too heavy for a military push up, the most basic one, I believe, you can do knee push-ups. Your knees should carry half of your weight off of your body. This makes pushing up easier and lighter. Work on your form and the next thing you know, you’re doing 10 straight push ups without breaking up a sweat!

No equipment needed, just your body!
10-12 reps for 3 sets


DUMBBELL LATERAL RAISES

This one is for the shoulders. It hits that curve on your shoulders so you get those nice boulders when you wear your off-shoulder blouses or spaghetti-strap tops. It essentially makes your shoulders look… sensual. This is perfect for girls who are tired of hearing comments like, “Ang liit ng balikat mo,” which I personally hate, too (you’re not alone!) because, TBH, my shoulders are my asset.

5-10 lbs. dumbbells
10-12 reps for 3 sets
(Mine’s 8lbs. in the video)


SHOULDER PRESSES

Ahh, another exercise for your lovely boulders! This is a pain in the butt once you get the right form. It will really hit your shoulders. It’s never smart to go heavy when your body can’t take it, so get a pair of dumbbells that works for you. No shame lifting light if you got the right form! I’m using 8 lbs. in this video, but feel free to go lighter if you need to. I believe some girls in my gym even start with 3 lbs. only!

Start with 5 lbs. or lighter as a beginner
10-12 reps for 3 sets


DUMBBELL SHRUGS

This especially hits your trapezius muscles or “traps”, you know, that muscle that bridges your neck and your shoulders? While it looks like you’re working on your shoulders, you’re actually hitting your traps. I like to go heavy with this exercise just because it has a very simple movement. You basically just shrug your shoulders while holding a pair of dumbbells.

I like to use 20 lbs. per arm when I’m in the gym, but for this demo, I’m using 8lbs.

You can do as much as 20 reps per set! Do 3 sets.


*SOME KICKBOXING ABS EXERCISE (I did my best, couldn’t find the term online. Huhu.)

I saw this in one of Jillian Michaels’s YouTube videos. I used to do her kickboxing workout, which incorporates this particular exercise. You can do this as an alternative abs exercise if you’re not big on crunches, bicycle crunches, sit ups, russian twists, toe touches, planks, or any other abs exercise that involves you being on or close to the floor. Make sure to twist your body.

No equipment needed, just your body!
Do 10 reps for 3 sets.


TRICEP EXTENSION

As the description says, work on your triceps as much as you work on your biceps. Some people just assume that they can work on their biceps and that’s it! Wrong. You need to work on your triceps too as they go hand in hand. You actually might not be aware that you’re doing a lot of exercises that involve your triceps, like push ups. YES. Maybe all this time you’ve been working on your push ups to get bigger biceps. If you are, then, guess what, you’re doing it wrong.

There are lots of tricep workouts you can do. Tricep extensions (video), tricep dips, tricep kickback, etc. Whatever works for you!

5-10 lbs.
10-12 reps for 3 sets


DUMBBELL SIDE BEND

For some reason, women love doing this workout? But anyway, this is one exercise you can do to work on your side abs. This especially targets your core the heavier the weights you carry. For this exercise, I’m using my kettlebell instead of my dumbbells since my KB’s are much heavier (15 lbs.) and you do this per side, not simultaneously.

10-15 lbs.
10-12 reps each side for 3 sets


KICKBOXING KNEE STRIKE

Again, this was in Jillian Michael’s video. It’s effective because it really hits your obliques muscles. It’s also a very effective outlet when you’re stressed out or pissed off and you just want to lash out on your workout. LOL. You never know when this move might come in handy! It can definitely double as a self-defense move when you see sketchy, random guys near you.

No equipment needed, just your body!
Do 10 reps per side for 3 sets.


Rome wasn’t built in a day. That’s something I always keep in mind. Therefore, you also shouldn’t expect to get that #bodygoals overnight. But you will get there if, not when, you start today. IF because not because you said so, you will do. Ouch, yes, it hurts, but it’s true. And you admit that about yourself, right? It’s easy to ‘promise’ and say, ‘I will’, but not entirely easy to actually execute. For most of us, it’s the deliverance that stops us from progressing or even starting at all!

It’s a matter of discipline, determination, and patience. You may not always be determined, but if you have the discipline, you will keep at it. Meanwhile, you may be so unmotivated, but if you’re patient enough to go through the process for the end result, same, you will keep at it.

However, ultimately, it’s about having a healthy and fit body. It’s about MAINTAINING a good lifestyle, not just having this “after picture” in your head for the sake of aesthetics. Let’s kick out the cliche, “OMG, I want her body” mentality out the window. Instead, let’s say, “I want her drive, her motivation, her patience, her ‘healthy lifestyle’ mentality.”


WATCH THE VIDEO HERE

10 Comments

  • Michelle

    Nice! I think the only workout I do is brisk walking and carrying my kids around. Haha!

    And yes, it takes hardwork and determination to maintain a fit lifestyle. 🙂

  • steven dela cruz

    Hey Bae!Finally had a chance to visit in your blog. I was the one asking for linkex in facebook groups. so glad that youre also into considering fitness like me. I would agree to this: “You don’t have to be great to start; you just have to start to be great.”

    People think that when they’re fat or not to knowledgeable about working out, they’re done. For me, no, everyone started somewhere right? so by being who you are is your right track.

    No excuses, home workouts are here already, it is now someone’s will!

    i’ve added you on the roll already.
    Check this out: http://www.artsandwander.com/p/artist.html

    love,
    steve, http://www.artsandwander.com

    • Bae Milanes

      Hi Steven!

      Oh wow, this comment made me extra excited. I seldom get guy readers. Youre right, I constantly have to remind myself of that – that people start somewhere. And I may often look like a bunny when Im working out, but then again, it is what it is? The mere fact that I’m doing something about it should be enough, right?

      I’m trying to keep myself accountable, so it’s important that I get as many interactions as I can get. That will keep the ball rolling. Tamad talaga when I workout at home, but I’m also trying to save kasi. Since I have dumbbells and KBs naman, why not? You can Google your way through it.

      I visited your blog while writing this comment. I love that you’re a Manila explorer, too. I take it you’ve been to an Escolta Block Party before? 🙂 It’s so fun!

  • Richel V.

    I can’t do a push-up to save my life so I just do the modified version aka knee push-ups. I aim to one day do a set of push-ups and feel like I’m not going to die. Haha! Thanks for this, Bae! I love doing dumbbell presses. All of my home work-out are from Jillian’s 30-Day Shred. Have you tried that?

    xo, Richel V.

    • Bae Milanes

      Oh my goodness. I have a love-hate relationship with Jillian Michaels. I love her cardio kickboxing video on YouTube, I even bookmarked it, pero nung when I was able to do it yesterday, tinanggal na 🙁 It’s so effective pa naman. I can’t find any other workout na kasing ok.

      I don’t even want to start on the 30-Day Shred. Hahaha. Name pa lang scary na. I really don’t like cardio. And I’m assuming cardio sya kasi shred.

    • Bae Milanes

      OMG, don’t even try Jillian Michaels. Safe to say I’m fit enough, but I hate her videos. They’re all so crucial. 😭

      If you can’t do push ups, do them with knees on the floor. Or incline – put your hands on a bench instead of on the floor. And go lightly. Do 5 today, another 5 tomorrow, hangga’t mag-increase yung bilang mo. I just can’t do knee push ups, sumasakit tuhod ko. Haha. #Lola.

      Try this: https://www.youtube.com/user/FitnessBlender

      Sinasabi easy, pero hindi naman talaga. Haha. Sorry I can’t really suggest channels! I do different sorts of workout kasi. I just find what works for me and I stick to it. Most of the time, I also don’t finish an entire video. Lol. Duga, I know.

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