Sometimes getting to the gym is not always feasible. Perhaps trying a homework maybe the answer instead.
I put this together for a client to do at home to compliment what we do at the gym. It is nothing technical but covers all of the major muscle groups.
Once you have warmed up for a few minutes start the below.
Do one exercise. Rest for 10 – 15 seconds then go straight in to the next exercise.
Bulgarian Split Squat
Start standing. Place top of right foot on a yoga block, bench, or chair behind you. Step left leg out far enough to create a 90-degree angle without the knee reaching past the toes. Squeeze inner thighs together, as you lower straight down. Left knee should hit 90 degrees, while right knee points straight down to the floor. Press through the left heel to return to starting position. Repeat for 10 to 15 reps. Then switch sides.
Pushup
Start in a high plank position, shoulders over wrists, core, glutes, and legs engaged. Bend the elbows to lower chest to the floor. Elbows should point back at a 45-degree angle. Push back up to starting position, making sure to keep hips in line with the rest of the body. If you can’t push up without dipping hips or get chest to floor, drop to knees to build strength. Repeat for 10 to 15 reps.
Single-Leg Bridge
Lie faceup, knees bent, feet planted, arms down by sides on the floor. Lift right leg up toward the ceiling, so that both knees are aligned. Engage glutes as you lift hips up, driving through left heel. Lower back to the floor, then repeat for 10 to 15 reps. Switch sides.
Triceps Dip
Sit down on a chair, bench, or box with feet planted on floor. Place hands behind you on the edge of seat. Lift hips up to slide off seat. Bend elbows to lower butt to floor. Push back up and repeat for 10 to 15 reps.
Crawl Out
Stand with feet hip-width apart. Reach down toward toes and walk hands out to a high plank position . Walk hands back to feet, then slowly roll back up to stand. Repeat for 10 to 15 reps.
Leg Lift
Lie faceup, legs straight, hands under glutes for support. Keeping low back flat against the mat, lift legs up toward ceiling, keeping knees as straight as possible. Slowly lower legs back down toward the floor. Continue to press low back into mat. When legs hover just an inch off the floor, lift back up and repeat for 10 to 15 reps.
Once you have completed all of the above. Rest for 1 – 2 minutes then complete the full circuit another 2 – 3 times.
