At -home Strength Workouts + Descriptions
Strength Workouts + Descriptions
If you are looking for a couple of little to no equipment strength workouts, we’ve got you covered. P50’s Exercise Physiologist, Lex Hubbard, has provided 2 total body strength workouts for anyone to complete! More workouts here.
Wall Sits |
With your back against the wall, walk feet out to where when you sit, your knees are at a 90 degree bend |
Hold the position there, staying in that squat against the wall and keeping your back and butt on the wall |
Squats |
1. Stand with feet about shoulder width apart |
2. Pushing butt back first, like you’re reaching for the chair |
3. Drop into squat, Knees at 90 or comfortable depth |
4. Return to start |
High Plank Alternating Knee to Elbow |
1. Starting in high plank position (Hands and toes) |
2. Maintaining straight back throughout |
3. Bring knee to same side elbow and return to start |
4. Alternate and repeat |
Hip Bridges |
1. Lying with back flat on the floor, knees bent |
2. Raise hips up, driving through your heels and squeezing glutes |
3. Feet, shoulders, and head maintain contact throughout |
4. Return back to start, slow and controlled |
MODIFICATION: to increase intensity, you can do a single leg hip bridge, keeping one leg in the air but both thighs in line throughout the workout. |
Lateral Sliding Lunges |
1. Step one foot out laterally, extending the stationary leg to that side |
2. Keeping butt pushed back, slide to the other side until the bent knee is now extended |
3. Slide back and forth, Staying low throughout |
Sliding Hamstring Curls |
1. Lie on your back, knees bent with a towel under your feet. Feet should be on a surfaces that is easy to slide on. Wood floor or linolium |
2. Lift butt of the ground into a bridge position, shoulder blades stay on the ground throughout |
3. Extend legs out, keeping hips up off the floor |
4. Pull towel back to starting position |
Lateral Raise |
1. Arms extended down at sides, palms facing thighs, slight bend in knees |
2. Raise weights out to sides up to shoulder height |
3. Control back to start |
4. Can be done with cans of soup or something light in weight |
Plank Up/Downs |
1. Starting in high plank position (Hands and toes) |
2. Drop one elbow down to the ground, followed by the other into an elbows and toes plank |
3. Lift back up to high plank by transitioning elbow to hand positions |
4. Keep back straight throughout |
Side Plank Thread the Needle |
1. Lying on your side, lift body up so only one elbow and foot on the ground |
2. While you hold that position, keep shoulders square to wall |
3. With opposite arm, raise it straight up in the air |
4. Continuously bring that arm from the upright position down and under your torso as if you were “threading a needle” and back to start |
Step Ups with Knee Drive |
1. Start at the bottom of stairs |
2. Step one foot up onto stairs (can skip a stair for bigger step up) |
3. After you step up, drive opposite knee up towards your chest and back down to start |
4. Step off stair |
5. Alternate legs when stepping |
Reverse Lunge |
1. Start feet shoulder width apart |
2. Step one foot backwards and drop knee to the floor |
3. Rise back up and step foot back to start |
4. Alternate legs |
Elevated Push Up |
1. With a Counter or Stairs |
2. Put hands on surface, leaning forward so your chest comes even |
3. Your body should remain straight throughout and probably end up on your tip toes |
4. Drop chest to surface and push back up to start |
Single Arm Bent Over Row |
1. Start bent over at your waist, slight bend in knees |
2. Gallon of milk or paint can in one hand extended down |
3. Other arm should be rested on knee/thigh |
4. Pull the weight up towards chest, keeping elbow tight to body |
5. Return to start slow and controlled |
Front Raise |
1. Arms extended down in front, palms facing thighs, slight bend in knees |
2. Raise weights out in front to shoulder height |
3. Control back to start |
4. Can be done with cans of soup or something light in weight |
Single Leg Stair Hop |
1. Starting at the bottom of the stairs, use one foot to hop up the stairs |
2. Hang onto railing for balance |
3. Walk down stairs and switch feet for next round |
Squatting Side Steps |
1. Sitting in a half squat, take steps to the side |
2. Take steps back to starting spot |
3. Sit in lower squat or add band around the knees for added difficulty |
High Plank Reach Out |
1. Place something out in front, arms distance away (bottles work well) |
2. Starting in plank position (hands and toes) |
3. Reach out with one hand and touch |
4. Alternate arms reaching out |
Seated Knee Tuck Crunch |
1. Starting sitting down, torso leaned back and feet off the ground |
2. Extend torso and legs away from each other as far as you can while maintaining off the ground |
3. Tuck knees back towards chest and return to start |
Looking for more @home workouts? Join our Proximal50 @home Facebook group! It is free to all active members of P50. (Nonmembers can join for a fee!) We hope to see you there 🙂