There’s plenty of ways to get in a good strength workout at home.
Chances are, you own a few books either from school, work, or pleasure.
Now, let’s take those books, pack them tightly in to a box, and use them to workout.
Yep! You can get in a workout from your beer habit. (And no, 12 oz curls don’t count) All you need is a small box (a sturdy beer case works) and duct tape. Wrap it up nice and tight so I’m not responsible for books cascading on to your toes.
You want your new workout buddy to be heavy enough to be challenging, but not enough that it compromises your form. Just throw a few books in and see how it works. You can always take some books out or add more.
If you don’t fill your box to the top, make sure you pack in something lightweight to make it stable and tight. I used some towels for mine.
And ‘voila! Now you’re ready for strength training at home, Rambo-style. We’ll use this nice bundle of weight to get in a full body home workout.
First up is part I for your lower body (watch out for part II next week!)
Lower Body Home Workout
Remember, this is a strength workout. If it’s not somewhat hard to get to 10, that means you need more weight!
- 3×10 Single Leg Deadlifts
- 3×10 Bridges with Overhead Hold
- 3×10 Squats
- 3×10 Reverse Lunges
Single Leg Deadlift
I love single leg deadlifts because they require stabilization from your entire core. You help develop balance while working those hamstrings and glutes!
It’s important to hinge forward at the hips. Keep your standing leg mostly straight and focus on trying to use your hamstrings to pull yourself back up.
Bridge with Overhead Hold
This is another great move to build your glutes and reverse quadricep dominance that seems to be prevalent for people who sit at a desk. You’ll notice that I’m on my heels for this move. This helps you push through the heels and really target that behind.
Just don’t drop your box on your face. Not liable for that one.
Oh the squat. It’s pretty great. Easy, customizable and you can take it with you wherever you go. I’ve even done them trying to hold 40 lb puppy. She didn’t like it so well.
Anyways, push that butt back, track your knees towards your 2nd and 3rd toes, and keep your torso upright.
These work the quads pretty well. You can make it harder by holding your box straight overhead.
You’ll want your both of knees to be at 90 degree angles.
What do you think? Would you do this workout?
See part 2 here.