Free Workout: Full body strength at home - minimal to no equipment
a full body strength workout you can do at home with next to no equipment. good for the days you can't get to the gym but still want to move.
These are just the beginning of us testing the waters to provide follow along at home workout videos suitable for families or teachers and schools of all ages and abilities.
These ones were filmed with Y@HOME as we practiced and refined our process. The goal is to start filming ~10 minute follow along videos that parents or teachers can pop on and complete with their kids or students. These on demand workouts are a bit more advanced than that, but offer a great starting point to check out!
At Home Strength On Demand Workout #1
PUSH: Upper & Lower
A1) Pushup Variation 2-4 sets x 8-12 reps
1️⃣Pushup with hands elevated (on bench, to wall, etc)
2️⃣ Pushup negative only (lowering)
3️⃣ Full Pushup
A2) Squat Variation 2-4 sets x 8-12 reps
1️⃣ Assisted deep squat
2️⃣ Air Squat
3️⃣Tempo air squat
PULL: Upper & Lower
B1) Curl or pull variation 2-4 sets x 8-12 reps
1️⃣Bicep curl
2️⃣: Single arm supported row
3️⃣ Bent over row (banded or single arm loaded)
B2) Hinge or bend variation 2-4 sets x 8-12 reps
1️⃣ Prisoner good morning
2️⃣Stagger stance good morning
3️⃣Banded or goblet good morning
CORE: Planks & Balance
C1) Center plank variation 2-4 sets x :20-:60 seconds
1️⃣Hands & knees
2️⃣Hands & toes
3️⃣ Elbows & toes
C2) Single leg balance 2-4 sets x :20-:30 seconds
1️⃣Single leg balance
2️⃣With knee touches
3️⃣ with toe touches
Check-out the full breakdown and video links here;
