What’s the toughest challenge of being away from the gym? For many, it’s the lack of access to equipment for strength training! But, what if we told you that you can complete a great strength training workout from home, using just your body-weight? The following 20-minute workout was created for small spaces, and requires no equipment. This is the first of a two-part ‘strength training from home” series. As always, practice standard safety precautions, and enjoy.

Warm Up

Complete each exercise for :30 in order; repeat 3x

• Jog In Place
• Jumping Jacks
• High Knees
• Butt Kicks

Workout

Instructions: Complete exercises 1a-1c in order for 3 rounds; rest for 1.5-2 minutes before moving to exercises 2a-2c

• Round 1= :30 each exercise; :15 rest
• Round 2= :40 each exercise; :10 rest
• Round 3= :45 each exercise; 10 rest

Goal: Complete as many repetitions as possible with good form

1a. Squat: stand with feet about hip width apart, slightly push hips back maintaining a neutral spine; bend knees to descend into bottom of squat; push through big toe, little toe, and heel to return to standing position; keep core braced throughout entire movement; drive knees out to align with big toes 

Progression: 1.5 Squat: stand with feet about hip width apart, slightly push hips back maintaining a neutral spine; bend knees to descend into bottom of squat; return halfway to the starting position before lowering back down as far as comfortable; push through big toes, little toes, and heels to return to standing position; keep core braced throughout entire movement; drive knees out to align with big toes

1b. Swimmers: lie flat on stomach pushing hips into the floor; lift arms straight out in front; circle arms around to finish behind the back as if pushing water away; keep core braced throughout entire movement

Progression: Swimmers with Leg Lifts: lie flat on stomach pushing hips into the floor; lift arms straight out in front and feet off the ground; circle arms around to finish behind the back as if pushing water away; keep core braced throughout entire movement

1c. Boat Hold: sit on the floor with knees pulled toward the chest; slightly lift heels off the ground and extend arms out in front; use core to hold this position and maintain a neutral spine

Progression: V Ups: sit on the floor with knees pulled toward the chest; slightly lift heels off the ground and extend arms out in front; slowly extend legs and back towards the floor as far as comfortable; use core to return to starting position; maintain a neutral spine

2a. Glute Bridge: lie flat on back with knees bent; press lower back into floor to eliminate any arch in lower back; drive through the heels to lift the hips upwards; hold at the top for 1-2 seconds before lowering down; keep core braced to maintain a neutral spine throughout entire movement

Progression: Glute Bridge Walkout: lie flat on back with knees bent; press lower back into floor to eliminate any arch in lower back; drive through the heels to lift the hips upwards; alternating walking the feet away from the hips and back to starting position one step at a time

2b. Push Ups: begin high plank position with core braced to maintain a neutral spine; bend at the elbow to lower down towards floor; elbows should be at about a 45 degree angle creating an arrow shape with the body; push through hands and feet to return to the starting position; hips and chest should raise and lower at the same tempo

Progression: Push Ups with Froggers: begin high plank position with core braced to maintain a neutral spine; bend at the elbow to lower down towards floor; elbows should be at about a 45 degree angle creating an arrow shape with the body; hips and chest should raise and lower at the same tempo; push through hands and feet to return to the starting position; hop both feet in towards hands and back out before beginning another push up

2c. Dead Bug: lie flat on back with feet lifted creating about 90 degree angle in the hips and knees; press lower back into floor to eliminate any arch in lower back; extend opposite arm and legs towards the floor; use core to return to starting position

Progression: Dead Bug with Both Legs: lie flat on back with feet lifted creating about 90 degree angle in the hips and knees; press lower back into floor to eliminate any arch in lower back; extend both arm and legs towards the floor; use core to return to starting position