How Can I Do Strength Training At Home?

Complete one set of each exercise and then moving directly onto the next exercise:

  • 20 body weight squats.
  • 10 push ups.
  • 20 walking lunges.
  • 10 dumbbell rows (using a gallon milk jug)
  • 15 second plank.
  • 30 jumping Jacks.
  • Repeat for 3 rounds.

For example, if you look at our Beginner Bodyweight Workout, you complete one set of each exercise and then moving directly onto the next exercise.

  • 20 body weight squats.
  • 10 push ups.
  • 20 walking lunges.
  • 10 dumbbell rows (using a gallon milk jug)
  • 15 second plank.
  • 30 jumping Jacks.
  • 3 x 10 Squats would look like this: 10 Squats.

These 10 must-do exercises will get you started.

  • Front Plank. 1 of 12. What It Works: Transverse abdominus, upper and lower back.
  • Half Squat. 2 of 12.
  • Single Leg Hip-Bridge. 3 of 12.
  • Lunges with Bicep Curl. 4 of 12.
  • Boat Pose. 5 of 12.
  • Single Leg Reach. 6 of 12.
  • Single Arm Row. 7 of 12.
  • Step-Ups. 8 of 12.

NF Advanced Body Weight Workout

  • 10 one legged squats – each side [warning super-difficult, only attempt if you in good enough shape]
  • 20 body weight squats.
  • 20 walking lunges (10 each leg)
  • 20 jump step-ups (10 each leg)
  • 10 pull ups [or inverted body weight rows using your kitchen table]
  • 10 dips – bar stools.

Volleyball Conditioning

  • Spiderman Crawl. This drill works the entire body.
  • Cross Over Push Ups. Ideal for building strength in the upper body, including shoulders, back, arms, and core while the Kinetic Bands are activating the Glutes and Hips.
  • Duck Walk.
  • Side Lunge.
  • Skater Drills.
  • Knee Drives.
  • Bench Jump and Toe Taps.
  • Inverted Row.

5 Basic Gymnastics Strength Training Exercises For Improved Movement

  • The Jefferson Curl. This exercise is one of the best mobility and prehab exercises we know.
  • The Hollow Body Hold.
  • Arch Body Hold.
  • Standing Pike Stretch.
  • Elevated Bridge.

Block 1

  • T-Shoulder Raises. This shoulder exercise helps you keep proper upper-body posture and strength while in your defensive stance, jump shot, vertical jump, rebound box-out and offensive post-up.
  • Sets/Reps: 3×15.
  • Push-Ups.
  • Sets/Reps: 3×10-15.
  • Y-Shoulder Raises.
  • Sets/Reps: 3×15.
  • Prone Towel Pull Down.
  • Sets/Reps: 3×12-15.

16-minute, At Home High Intensity Interval Training Workout Routine (Advanced/Intermediate version)

  • Push-ups. An excellent choice for your abs, arms, chest, shoulders, and back.
  • Snowboarder’s Squats. An excellent choice for your legs and butt, plus amazing as home cardio.
  • Plank In and Out.
  • Star Crunch.

How do I start strength training at home?

10 Strength-Training Tips For Beginners That Will Make Your Workout More Effective

  1. You can start with just your bodyweight.
  2. Begin with two days a week and build up.
  3. Prep your muscles before you start.
  4. Pair an upper-body move with a lower-body move.
  5. Aim for 15 reps and three sets per exercise.

Can you do strength training without weights?

To build muscle without weights, you need to continually challenge your muscles by doing increasingly difficult bodyweight exercises – just as you would use heavier weights in the gym. These advanced bodyweight exercises demand high levels of full body tension that lead to huge strength gains.

What are the 5 basic strength training exercises?

Incorporate each of these exercises into your strength training routine twice a week for optimal results.

  • Bench Press. Barbell Incline Bench Press. The Bench Press is an extremely important upper body exercise.
  • Pull Ups. Pull Ups.
  • Squats. Front Squats.
  • Dips. Weighted Tricep Dips.
  • Deadlifts. Barbell Deadlift.

Can I train at home?

The answer is yes, but with certain provisos. Home training can offer many advantages over gym training but equally, it can be attractive to visit a dedicated facility to train, rather than carry out exercises in front of the TV or in a spare room.