Getting in a home strength workout doesn’t have to be complicated.
Here’s a workout you can steal and it comes right out of my new book, The Core 4: Embrace Your Body, Own Your Power.
4 Home Workout Myths, Busted
First, let’s bust some home workout myths.
Myth: You can’t get a good workout at home.
Bodyweight workouts totally have their place and they’re not bad. If bodyweight workouts are where it’s at for you, cool! Are you doing something and staying active? Cool!
Myth: A workout has to be two hours to get benefits.
Say what?! No, this is just false. You can get a great strength workout in 15 to 30 minutes a few times a week.
Make the movements count! The last few reps should feel like a challenge. In other words, if you’re going through the motions and it’s too easy, you won’t get as much benefit.
Myth: You need a full home gym or don’t bother.
With some simple equipment – I’m talking a couple sets of dumbbells or a couple kettlebells, some bands, and maybe a sturdy bench – you open up a whole new world of strength training.
The best deal on weights are usually found at your local sports store since you won’t have to pay shipping. Also, check your local classifieds for used weights.
At home, I have four kettlebells (in pounds): 20, 26, 32, and 44. I got them at my local sports store, and they’re a really nice powdercoated metal with comfortable handles. I also have a weighted backpack and sometimes I use a bench from my dining room set if I’m feeling feisty.
Easy Home Strength Workout
Here’s on of my favorite easy home strength workouts from The Core 4 book:
- Suitcase deadlifts – 4 x 10
- Split squats – 3 x 8
- Alternating rows – 3 x 8
- Alternating presses – 3 x 8
- Planks – 4 x 20 seconds
Check out these coaching tips:
Suitcase deadlifts – Think of pushing the floor away with your legs, not unhinging and pulling the weight up with your low back. I only have one of each kettlebell at home so I just swapped halfway through the set. No big deal.
Split squats – I held one kettlebell. You could easily use no weight, hold one weight at each side, or do hold weight in one hand and challenge anti-rotation. Balance a bit unstable? Make sure your feet aren’t walking a tightrope. Hold onto a chair, wall, or something for support.
Single arm rows – Really tuck the shoulder blade back and down before you begin. Make it harder by taking the supporting hand away. Make it easier by putting your supporting hand and a knee on a bench.
Shoulder presses – Do one arm at a time. Or, hold two weights and alternate. I have 20-pound and 26-pound kettlebells so I simply alternated halfway through.
Planks – Really squeeze your butt and contract your abs like you’re bracing for someone to punch you in the stomach (I know, not a great example but it works). Scale to your level…on elbows or hands. Or if you want a challenge, raise a leg.
Watch my full video or this home strength workout:
Get The Core 4 for More At-Home Strength Workouts
What are you waiting for? Get The Core 4 book and ditch diet drama, strict rules, and exercise you hate. Available wherever books are sold online and in stores.
The Core 4 covers building sustainable health with my four pillar approach. The 2nd pillar is Move With Intention, and features:
- simple workouts with pictures and written instructions,
- level 1 is easily doable at home,
- little equipment required,
- scalable to your level so it grows with you as you get stronger,
- fast workouts…done in less than 30 minutes, and
- build strength as the workouts progress and challenge you.
Do you love home strength workouts? Have a question about this workout? Leave it in the comments below. I’d love to help.
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