Are you too busy to get to the fitness center for your next strength workout? Try this easy-to-perform home workout as a back up.
Squat: Stand next to an open door. You may need to hold the door knobs for balance. Place your feet about shoulder width apart. Toes slightly angled out. Start by bending at the knees, lowering your butt like you are trying to sit back into a chair. Keep your lower back slightly arched as you descend. Go as low as you can while keeping the lower back arched (thighs parallel to floor or slightly lower). Begin to stand back up until your legs are almost straight, but not quite. Repeat for 20 reps if possible.
Push-up: Lie face down on the floor, with hands shoulder width. Carry your weight on your toes (feet together) and hands. Keep a rigid body and begin to push your torso up until your arms are almost straight but not quite. Lower your torso until your chest touches the floor and repeat for 12 reps if possible.
Chin up between chair backs: Place a sturdy wooden handle across the top of the back of two chairs. Lie under the bar while grasping it with an underhand grip, then slide your feet up towards your buttocks as you keep them flat on the floor. Maintain a rigid torso and pull your chest up to the bar then lower your torso back down until your arms are straight. Repeat for 12 reps if possible.
REPEAT this cycle 2 more times.
When it comes to the speed of each repetition follow these guidelines. Press or pull in a 5 second count and lower your body in 5 seconds. Your goal is to make your muscles do all the work throughout the entire range of motion. Slower is always better when it comes to repetition speed. If you are unable to complete the recommended number of repetitions try the following adjustments.
- Make the push easier by using your knees as the pivot point instead of your feet
- Make the push up easier by using your kitchen countertop as the floor
- Make the chin up easier by placing the bar across the chair seat (lower).
- Make any exercise easier by increasing your repetition speed to 3 x 3 (gradually progress to 5 x 5)
Try this at home workout and report back.