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- EXERCISES FOR YOUR HOME
What do you have around the house?
Can you use it for your sessions?
Have you got the space to perform these sessions?
Can you make the space?
If you’re a busy person (like myself), can you make the time?
Can you adapt and be flexible in your approach to exercise?
The above questions can be answered be simply looking in the mirror and being honest with yourself. Let’s face it, most of us have the time and can make the space to do a workout.
I’m going to take you through a comprehensive list of all the exercises you can do at home without any equipment. Here’s the ‘run-down’:
Leg Exercises | Back Exercises | Chest Exercises |
|---|---|---|
Squats | Body-Weight Good Mornings | Push-ups |
Goblet Squats | Body-Weight Bent-Over Row (Perform the movement slowly and squeeze shoulder blades together) | Incline Push-Ups (use coach or chair to elevate legs or upper body) |
Lateral Lunges | Passive Hang | Decline Push-Ups (use coach or chair to elevate legs or upper body) |
Forward Lunges | Dynamic Hang | Shoulder Push-Ups |
Reverse Lunges | Deadlift w/house hold items (flour, bag of rice etc) | “Mummy” Push-Ups |
Body-Weight Lying Leg Curls | Pull-Ups (with bar, staircase, or tree branch) | Body-Weight Standing Flys (Squeeze pecs together and hold for a second for each rep) |
Pistol Squats | ||
Squat Jumps |
Be dynamic in your approach here and adapt accordingly. Obviously, you don’t want to damage your house, you want to find something sturdy you can use for exercises like pull-ups, push-ups, etc.
Now for the more advanced exercises for those of you who are feeling a bit more adventurous, or, just something new.
Advanced Exercises for Shoulders | Advanced Exercises for Legs | Advanced Exercises for Chest |
|---|---|---|
Handstand Holds | 360-Squat Jump | Superman Push-Up |
Handstand Push-Ups | 180-Squat Jump | Clap Push-Up |
Handstand Walk | Pistol Squat (eyes closed) | Clap Behind Back Push-Up |
Headstand | Frog Hops | Single-Arm Single-Leg (opposite) Push-Up |
‘Around the World’ Squat Jumps |
For these exercises you have to have a decent level of cardiovascular and muscular endurance to perform sets of these, but I want you to try just one repetition of each to get a feel for the exercise - I want you guys to reach optimal level in your fitness journey.
Exercises like ‘Around the Worlds’ require a decent amount of space, so move your ironing boards, chairs and other furniture out the way to perform this exercise safely - because you are basically squatting in a circle and then changing direction.
Handstand Holds are performed as a precursor to build strength for the handstand push-up and handstand walks.
Exercises such as the clap push-up develop power - which s great for things like boxing.
Perform these exercises safely and develop your endurance, strength, and power!
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SPECIAL ANNOUNCEMENT
My e-Book is now AVAILABLE for those of you who want to take your training a step further!
And as always, I appreciate your support.
Thanks for reading!
Brad
Tel: 07376 941640
Email: [email protected]
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This is a work of non-fiction. Names, characters, places, and incidents either are the product of the author’s research and experience or are used factually. Any resemblance to actual persons, living or dead, events, or locales is entirely accurate.
Copyright © 2024 by Bradley Abbott’s Publications
All rights reserved. No part of this article may be reproduced or used in any manner without written permission of the copyright owner except for the use of quotations in an article review.
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