Home Workout Excercises - Performance Sports Nutrition
Whether you are oh-so-busy, or not feeling like going to the gym today, no excuse is good enough to skip your daily exercise. We all have those days on which an extensive workout just can’t be the priority, but that doesn’t have to mean we should skip it all together. Therefore, we have selected some effective exercises you can do at home. Whether you make it a workout of 15 minutes, half an hour, or even longer is up to you… Here’s some inspiration!
Single-leg Box squat
Train your legs with your own weight and a chair as your only help. Stand in front of the chair, stand on one leg and sit down by bending the other knee. Next, stand up again and repeat the exercise 10 times per leg.
Time to put the coffee table to new use. Stand in front of the table, place your hands on the edge and place your feet flat on the floor. Lower your body until your upper arms are parallel with the floor. Press yourself up again and repeat in sets of 5 to 10 times.
Of course you can go for the classic push up, but if you want some variation in your workout, this is your exercise. You start by placing your hands and feet on the floor with your hips in the air. Next you move your hips downwards while simultaneously lifting your head up. Reverse the move to get back to your starting position and repeat 10 to 12 times.
If you have a sandbag or other weights to your disposal, you can use these to make exercises like lunges and squats more effective. Other than the classics you can also do a Bulgarian split squat. Start by standing with your back towards an elevated surface of approximately 30cm and let one foot rest on it. Bend through your front knee until this upper leg is horizontal with the floor and the other knee almost touches the floor. Go back to your starting position and repeat 10 to 12 times per leg.
Another exercise you can do with the sandbag is the Single Leg Deadlift. Hold the bag horizontally by the grips and keep it in front of you. Keep the knee your standing on slightly bent and bend your body to the front by the hips with a straight back. The other leg goes backwards for balance. Repeat 10 times per leg.
To make those abs burn one more time you can close of with Russian Twists, again with your sandbag or other weights. Sit down on the ground and hold the bag with extended arms. Put your feet off the ground and move your torso together with the sandbag back and forth from left to right. Repeat 20 times.
Which exercises do you usually do at home? Let us know in the comments and good luck!