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Maybe you’re getting into this home workout thing. Perhaps a new callisthenics life awaits you post lock down. Or perhaps you can’t wait to get back in the gym and lift some proper weights.

Whatever your stance, right now, it is important to maintain a healthy body and a healthy mind. Exercise can definitely help with that. So, here’s another week’s worth of home workouts to keep you motivated.

 

 

Lauren Alice Knott’s full body from home

This high tempo HIIT session will target all the major muscle groups and get your heart rate going as well. Lauren recommends having both a long and a short band for home workouts to give you a bigger variety of exercises to do. Why does everyone in the fitness world have such nice rugs?

 

 

 

 

Nathan Todd’s Lower Body workout

The key to this workout is slow and controlled movements, increasing the time at which your muscles are under tension. All you need is a towel and a smooth surface that you can slide on.

 

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Lower Body Workout⁣ ⁣ ready to discover muscles you didn’t know existed? grab a towel and find a smooth floor⁣ ⁣ set a timer for 45 sec on x 15 sec off x 12 rounds⁣ ⁣ each circuit is three exercises that you repeat four times through. remember to do the right leg twice and the left leg twice for all exercises with a (*)⁣ ⁣ Circuit 1⁣ A) Stacked Knee Reverse Lunge *⁣ B) Single Leg Hip Hinge *⁣ C) Gliding Hamstring Curl⁣ ⁣ Circuit 2⁣ A) Side Lunge | Transfer *⁣ B) Gliding Font Lunge *⁣ C) Squat | Adduction *⁣ ⁣ Circuit 3⁣ A) No Slip Split Squat *⁣ B) 1 1/2 Lunge *⁣ C) Curtsey | Toe Reach *⁣ ⁣ ⁣ as always, give this workout a go and let me know in the comments how you did 🤍⁣ ⁣ ⁣ #bodyweightworkout #athomeworkout #lowerbodyworkout #quarantineworkout #legworkout #legday

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Alex Bowen’s back workout

The back is a tricky muscle group to work without weights, but Alex has got some exercises to help you target it in the most efficient way. No backing out.

 

 

 

 

Richard Duchon’s bench workout

Showing us that the key to home workouts is creativity, Richard’s bench workout uses just one simple piece of equipment. Can be swapped for a low table or even a wide chair if you don’t have access to a bench.

 

 

 

Iron Manager’s push up variations

Preaching progressive tension overload, this series shows us 10 different variations of push ups that can be done to give you a killer upper body workout. If one becomes too easy, move on to the next.

 

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𝟏𝟎 𝐩𝐮𝐬𝐡-𝐮𝐩𝐬 𝐯𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐪𝐮𝐚𝐫𝐚𝐧𝐭𝐢𝐧𝐞 𝐠𝐚𝐢𝐧𝐬 ⁣ If you know only a handful of bodyweight exercise it’s likely you’ve already turned your resistance training workouts into endurance sessions at this point. High reps ranges and very short rest pause intervals in between sets – sounds familiar? These could be great cardio and conditioning sessions but please do never forget the most fundamental principle of muscle hyperthrophy: 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐭𝐞𝐧𝐬𝐢𝐨𝐧 𝐨𝐯𝐞𝐫𝐥𝐨𝐚𝐝. ⁣ ⁣ In Bodybuilding there are many ways you can progressively increase muscle tension and as a result make some solid gains over time. Given the current circumstances, one of key aspects is exercise selection. Choose a bodyweight exercise variation you’re comfortable with in the 8 to 12 reps range and as soon as it gets too easy move on to the next level of challenge. Never settle and always try to make it harder. ⁣ ⁣ These are 10 push-ups variations for beginners and intermediates. I will post the advanced ones in a few days! ⁣ ⁣ 𝐒𝐓𝐀𝐘𝐒𝐓𝐑𝐎𝐍𝐆⁣ ⁣ 🇮🇹 Se conoscete solo una manciata di esercizi a corpo libero, è facile che abbiate già trasformato i vostri workouts in sessioni di cardio con alte ripetizioni e tempi di recupero brevissimi tra un set ed un altro. Queste sono ottime sessioni di conditioning ma ricordiamoci sempre il principio alla base dello sviluppo muscolare: il 𝐬𝐨𝐯𝐫𝐚𝐜𝐜𝐚𝐫𝐢𝐜𝐨 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐨. ⁣ ⁣ Nel Bodybuilding esistono diverse strade per aumentare la tensione muscolare e quindi progredire nel tempo. Date le circostanze attuali, una variabile da sfruttare in questo periodo è quella delle selezione degli esercizi. Scegli una variante di un esercizio a corpo libero con la quale riesci a completare dalle 8 alle 12 ripetizioni e non appena diventa troppo facile passa alla variante più difficile. L’obiettivo è quello di sfidare i muscoli a fare qualcosa di più rispetto al periodo precedente. ⁣ ⁣ Questi sono solo 10 esempi di varianti di piegamenti a terra per principianti ed atleti di livello intermedio. Nei prossimi posts pubblicherò anche qualche variante per avanzati! ⁣ ⁣ 𝐒𝐓𝐀𝐘𝐒𝐓𝐑𝐎𝐍𝐆 ⁣ ⁣ – Feet

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