Home Strength

Home Strength

Here is a full body workout that you can do at home with no equipment. You can make the activities easier by decreasing the repetitions or you can make them harder by increasing repetitions or adding weights. The workout is split into 3 different areas; upper body, middle body and lower body. Please make sure you have done a light warm up prior to starting your workout and a good stretch before and after is really important!

Upper Body
 

Exercise Level 3 Level 4 - 6
Plank hold 45 seconds 1-2mins
Front support hold 45 seconds 1-2mins
Shoulder taps 15 repetitions 30 repetitions
Push-ups 10 repetitions 15 repetitions
Side plank (left + right) 45 seconds 1min each side
Wall handstand 45 seconds 1-2mins

Middle Body

Exercise

Level 3

Level 4 - 6
V-snaps 15 repetitions 25 repetitions
Sit-ups 15 repetitions 25 repetitions
Leg raisers 15 repetitions 25 repetitions
Toe touches 15 repetitions 25 repetitions
Bicycles 15 repetitions 25 repetitions
Dish hold 45 seconds 1-2mins
Superman hold 45 seconds 1-2mins
Superman rocks 30 repetitions 40 repetitions
Superman chest raisers 15 repetitions 25 repetitions
Superman leg raisers  15 repetitions 25 repetitions

Lower Body

Exercises

Level 3

Level 4 - 6
Squats 15 repetitions 25 repetitions
Lunges 15 repetitions 25 repetitions
Tuck jumps 15 repetitions 25 repetitions
Frog jumps 15 repetitions 25 repetitions
Squat bounces 15 repetitions 25 repetitions
Calf raisers 15 repetitions 25 repetitions

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