Prior to 2020, the interest in exercising at home had been growing in popularity. Coming out of 2020, we now realize how essential it is to have a basic understanding of how to get your sweat on without having access to a brick-and-mortar gym.
There are thousands of ways to build strength, condition yourself and move your body in the home setting.
We can be as creative or as basic as you want, and this article is all about some of the best exercises that you can deploy to get your sweat on at home.
Swing planks are a hybrid exercise that combines upper body pushing, core stability, rotation, and mobility.
If you enjoy doing push-ups and core work, swing planks will be a good fit for your next workout.
· Begin in a Static Beast Position, eyes looking between the hands, weight evenly distributed through the arms and feet.
· First move is dropping the butt back to the heels while rotating to the right or left side.
· From here, drive forward out over the hands, extending the torso, chest squared up with the floor, front to back motion, lunge your body forward out in between the hands, keeping the elbows against the rib cage, body rigid and low to the ground.
· Rotate the chest and torso over the hands and onto to the opposite side, pressing with the arms and pulling slightly with the legs back into the starting position (#1), now facing the other side.
· The starting position of the swing plank looks similar to the start position of a bear crawl. The difference is the shoulders begin positioned behind the hands during swing planks.
Core training is everybody’s favorite!
Who doesn’t love a good belly burn during a workout? Especially during the warmer months when we tend to wear less clothing.
Rather than selecting one exercise, let’s combine three different exercises into a core circuit to enhance the training affect.
You’ll get more work done in less time by combining a few exercises and working through them for repetitions.
1) Hollow Body Hold x30 seconds
2) Side Plank Rotations x8 each side
3) Quadruped Shoulder Taps x8 each shoulder
Cycle through each exercise with as little rest as possible. After you complete the last shoulder tap, rest for 60-75 seconds before working through the circuit once again. Perform 4 to 5 rounds of this challenging course circuit.
Combining several core focused exercises in a row is sure to get you sweating!
Combining exercises together to create a movement flow is a challenging way to move your body in a fresh perspective on fitness. The benefit of movement flow is having to navigate the transitions between each unique exercise.
Movement flow drills can be designed to accommodate any space at home. Of the best movement flow options require you to navigate around chairs, selfless, Ottomans and coffee tables.
This is fantastic for building movement intelligence, strength, challenging your core and awareness of the space around you.
· Lateral Crawl
· Crab Reach
Aim for 6-8 reps traveling in both directions.
Lower Body Strength
These four lower body strength exercises are designed to build strong legs using a variety of different movements.
Lower body strength training is crucial for health and fitness. If you have strong legs, movement in daily life gets that much easier.
Each of these exercises will challenge core stability along with building coordination.
Lunges are one of the most functional exercises a person can practice. There perfect for at-home workouts to build strength and work capacity.
Bodyweight lunges performed for higher reps is a great option for endurance. Adding weight in the form of a backpack or dumbbells can increase the resistance and boost the challenge even more.
Aim for 3-5 sets of 12-15 reps per side.
Rear Foot Elevated Split Squats
Find a surface that you can prop your back foot up onto that is roughly 12 to 18 inches high. Step your front leg out, then slowly lower your back knee straight down to the floor, touching your kneecap before standing back up.
95% of your weight should be on the front leg, the back leg is simply to stabilize the movement as you squat up and down.
Aim for 3-5 sets of 6-8 reps per side.
Lower your butt down to a chair, stairs or yoga block, stand back up. Keep the chest and head tall while pushing the hips back on the way down.
Aim for 3-5 sets of 6-8 reps per side.
Single Leg Hip Lifts
Training the backside of the legs is super important! The hamstrings and glute muscles are critical for posture and everyday movement.
Drive the heel into the floor while raising your hips upward. Squeeze your butt hard at the top, pause for 2 seconds, lower back down.
Aim for 3-5 sets of 8-10 reps per side.
Burpees are a total body cardio and strength movement.
Here is burpee technique in a nut-shell:
- Squat Down and place hands on the floor
- Kick the feet back (sprawl)
- Perform a push-up
- Bring the feet back underneath and the body
- Perform a squat jump
Rinse and repeat for repetitions.
Few other exercises are as fatiguing as the burpee exercise.
Perform 5-6 burpees per minute for 10 minutes.
Add Weight to Increase the Challenge!
Acquiring a few pieces of basic gym equipment can enhance your workouts and create new options.
The cost of gym equipment has come down significantly, and you don’t always have to buy new.
Facebook marketplace, Craigslist and other used market places are excellent for purchasing unwanted fitness equipment at a discounted price.
Equipment like kettlebells, dumbbells, suspension trainers, gymnastics rings or a sandbag can increase the difficulty of every exercise listed above.
Forget the gym, sweat at home!
Exercising at home is a great way to save money, time and build fitness.
The key is to choose exercises that challenge different planes of motion, the lower body the upper body and core.
All of the exercises presented today are sure to have you sweating in short time!