Strength Training While Working Out from Home

Strength Training While Working Out from Home

Gerald Lombardo
Posted by Gerald Lombardo
Updated on

While there are plenty of great workouts you can do from home, most of them are cardio-based or built for high repetition. During this time of quarantine and social distancing, many of those who prefer strength training have the choice to either switch things up for a bit and focus instead on fat burning and improving their cardio, or they can come up with more creative ways to continue their strength training routines. If you choose the latter, here are some strength training workouts you can do straight from home.

Bodyweight Squat

You squat every time you sit or stand, but don’t take this exercise for granted. It works your legs and your glutes, the most powerful muscle group in the body.

Challenge yourself and try doing this exercise for a minute straight, then rest for a minute and go again. Repeat this routine 3-5 times.

Split Squat

Think of this as a lunge with your foot elevated for an extra stability challenge. Put one foot, laces down, on a bench behind you and the other in front. Bend your front leg to lower your body, then drive back up. Keep your body upright throughout and your front knee in line with your toes.

Vary the tempo with each set of these split squats so your muscles are under load for long muscle-building spells. Below is how it breaks down. The first number is the seconds the lowering part should take, then how long you pause for, then how long you take to drive up. The fifth set is max isolation, holding the deepest position for the whole minute.

Burpees

From standing, drop down and place your hands on the floor outside your feet. Jump your feet back and do a press-up, then hop your feet back to between your hands. Jump up, clapping your hands overhead. Do ten reps of 5A, then go straight into ten each side of 5B. Then nine, eight and so on, resting as needed.

Push-Ups

There’s a reason the push-up is a go-to exercise for body builders. They effectively work the muscles in your shoulders and chest. Remember, though, pushups are not just about the number of reps you do, they are about using proper form. You should lock you arms all the way out and then go down until your chest is about an inch from the floor for every rep, this way you will target all the right muscles rather than potentially hurting yourself.

Spider-Man Press-Up

Start in the top of a press-up position. Bend your arms to lower your chest until it’s just off the floor and simultaneously bring one knee up to your elbow, then return to the start. Alternate knees.

Wide-Grip Pull-Up

Grasp a bar with an overhand grip so your palms are facing away from you and your hands are double shoulder-width apart. Contract your upper back muscles and pull your sternum towards the bar. Then lower under control. Rest for 5sec per rep. Same drill on the final rep: take ten seconds.

And, finally, if you have any weighted equipment like dumbbells or a barbell, use it! If you get creative and think about it you are sure to find many ways you can use just minor equipment to maintain your strength gains.

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