Home workouts can be equally as effective as a session in the gym, all you need is some basic equipment, the right fuel, and a healthy dose of motivation.
At-home workouts can be a little but it can be easy to kit out your home as a training space that works for you.
At Klean Athlete, we’re here to help you to maintain your fitness level and stay in optimal health, regardless of where you’re working out.
Do You Need a Gym to Strength Train?
High-intensity strength training is still possible at home. You can still push yourself to the same intensity you would on a machine – you just need to adapt your regular training plan to maintain, or even improve, your overall muscular strength.
Make sure your at-home workout is designed to progressively overload your muscles. Incorporating strenuous exercises into your routine will place more demand on the body, allowing you to experience an improvement in muscle growth and strength, all without having to leave your house.
At-Home Exercises to Improve Muscular Strength
Each of these exercises can help to develop your overall strength and endurance. We recommend holding each one for at least a minute, before repeating five times.
Targeting all of the muscles in your body, with a specific focus on your core, the plank helps to strengthen your spine, your rhomboid, and trapezius, as well as your abdominal muscles.
The Russian Twist targets your abdominals and obliques, helping to tone and build your midsection. This is a great at-home exercise to include if you’re focusing on your core strength.
The Russian Twist is easy to execute; sit on the floor with both knees bent and your feet pressed into the floor. Then, sit back at a slight angle (tucking in your core), keep your spine straight, and begin to twist from one side to another.
Working your hips and back, the scorpion is an easily adaptable exercise you can incorporate into your routine, improving overall coordination and flexibility while strengthening your lower back muscles and core.
To perform this dynamic exercise, lie flat on your stomach with both arms straight out to your sides and your feet together, raise one leg off the floor, crossing it over to your other side, while twisting your hips until your foot touches the floor. Hold for a few moments, then repeat.
Squat to Overhead Press
A squat is the perfect exercise to improve leg strength, muscle endurance, and mobility. Testing both your balance and coordination, going from a squat to an overhead press will engage your whole body, including your glutes, quads, and hamstrings.
Overhead Forward Lunge
Lunges are an exercise that specifically strengthens your core, as well as your hamstrings and quads. Incorporating lunges into your routine will help to build muscle in both your legs and lower back, alongside engaging your core, helping it to become stronger and more stable.
This workout can be easily adapted to suit your needs. If you’re finding the routine too easy, we recommend increasing the reps and duration of your routine.
You could also add in homemade weights. This could include filling a backpack with books or even lifting a full tub of Klean fitness supplements to push your body to the maximum.