Here are my favorite at-home exercises, five for advanced and five for beginners! You could just come up with a workout routine from all of these exercises and spice it up/think of some others to supplement with.
Most of the beginner exercises are regressions from the advanced section. This doesn’t mean an advanced person can’t perform the beginner exercises, change the load positioning, change the tempo, there’s more to training than just racing to the end progression.
Advanced:
Rear Foot Elevated Split Squats, AKA Bulgarian split squats. This targets your quads and glutes. This is my favorite squat accessory or variation to throw into a program regardless of being at home. It being a unilateral exercise makes it easier to overload without access to heavyweights. Focus on predominantly driving upwards from your front foot and use your back foot as a stabilizer. If you’re too wobbly here, drop that back foot down to the floor until that becomes very easy and then progress to the RFESS.
Single-Leg Deadlifts. Target your hamstrings and glutes. It being a unilateral exercise makes it easier to overload without access to heavyweights. Have a slight angle in your stance leg and picture pivoting around your hip joint, keeping a rigid back with core braced.
Deficit Push-Ups. Target your chest, triceps, and shoulders. The reason I picked these over push-ups is that more than likely you have some books in your house and less likely some bands or weight plates. Keep your elbows slightly tucked towards your sides, don’t allow your shoulders to shrug up towards your ears or back sag. These are essentially a moving plank, so keep your core braced.
Plank Bird-Dog Hold. Targets your entire core musculature. It creates an anti-rotation exercise as well as anti-extension. Start slowly by raising your arm first and then lifting your foot off the ground, it doesn’t have to come up very high (Really doesn’t matter which lifts first). Start with 10s per side and slowly progress. Again, do not let your back sag.
Leg Hold Pull Over. Core and lats. Anti-extension core exercise. Being in a longer ever position challenges your core more than with feet on the ground. Start with the weight over your head and feet towards the ceiling, slowly lower your legs to where you feel your core turn on, hold them there. Then, perform kettlebell pullovers at about a 2-2 tempo.
Honorary mention: Swimmers. This targets your lateral rotators and retraction muscles. It is also a great shoulder mobility exercise and a killer exercise for poor posture. Focus on keeping your shoulders depressed as much as possible throughout the entire exercise.
All of these next ones follow suit with what was stated in the advanced exercises so I don’t believe I need to repeat myself here. These are just slight regressions with mostly the same mechanics. If you need further explanation of an exercise just leave a comment down below.
Split Squats/Goblet Squat
B-Stance/Romanian Deadlift
Push-Ups/Elevated Push-Ups
Plank With Hand Raise
Supine Pull Over
**Swimmers**
The video below is demonstrations of all of the exercises, beginner and advanced. I hope you all get a chance to try some out and master the move!