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 youโre 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 ๐
