This is an effective home workout! No pink dumbbells. No fru fru.
I am producing weekly workout videos on my YouTube channel to bring you EFFECTIVE at home workouts that produce stability, strength and power in athletes.
And, yes, even if you are currently holding the status of “Couch Potato” you ARE an athlete. Humans are created to MOVE, you just need to get started!
My passion is helping empower women to lift heavy, run faster, swim further, and simply just achieve those long held goals that have become buried deep for way too long.
I will post the video below but please do read through the breakdown first!
A breakdown of the workout:
Exercise 1: Frog Kicks
The exercise specifically targets the gluteus medius (side of your butt), the muscle responsible for moving the leg sideways away from your body (termed abduction).
A strong glute medius is essential for power and balance. Activating this muscle prepares your body for the explosive side-to-side movements that are common to most sports. The gluteus medius also improves hip stability, which is critical for maintaining balance for my riders, and preventing knee and ankle injuries.
Tip: If you have chronic knee or back pain I highly recommend working on your glute medius! Especially if you spend a lot of time sitting, and therefore tightening the hip flexors, it is essential to spend time on activation exercises for the glutes!
Exercise 2: Kettlebell Swings
This is one of my favourite exercises for athletes and as someone with a lot of experience, and training, with kettlebells I am very partial to their total body benefits for strength and stability.
The kettlebell swing is exceptionally efficient on improving your strength, endurance, power, and coordination in an extremely short amount of time.
Another great benefit is that the kettlebell swing is extremely useful for building explosive strength and can easily substitute for plyometric movements, for those that are looking for lower impact ways to improve power.
These are also exceptional at developing the posterior chain, creating shoulder stability as well as core strength.
This is the Queen of all exercises BUT you must use a weight too heavy to simply lift to your shoulders. It must require you to push with your glutes and hips. If you can simply lift the weight:
- You are at an increased risk of injury in the shoulders.
- You are missing all of the benefits and simply doing an awkward front raise.
A form tip: Make sure you are using your back to hold your shoulders back and down. At no point should your back be rounded or your shoulders hanging from your rotator cuff. Think of gripping the kettlebell then activating your lats (behind your arm pits) by rotating your shoulders back. Visualize trying to break the kettlebell in half.
Exercise 3: Curtsy Lunge
I like to incorporate a lot of single leg exercises in training for my athletes. This helps to target imbalances and balance.
I find curtsey lunges to be incredibly effective at targeting your glute medius (outside of glute) as well as your inner and outer thigh. It is essential to target the full leg, rather than simply the glute max. This is a great exercise for that!
Make sure you maintain good form as this is an easy one to have poor form in.
Training Tip: Pause at the bottom of your lunge to remove any momentum from the push up. If you do not feel this in your glute medius I recommend incorporating glute activation exercises as a regular part of your routine. You simply can’t work a muscle your brain does not know exists! And yes, the connection can become so weak that you have to spend time going through the “boring” activation exercises to remind your brain you have an a$$!
Use it or lose it sister!
Exercise 4: Plank Row
There are so many benefit of this exercise I will summarize in 3 points:
- Effectively teaches core stabilization by strengthening the abdominal muscles’ ability to resist spinal extension.
- Activates the Oblique muscles more than a regular Plank by forcing you to balance yourself while rotating.
- Incorporates upper body rotation and improves total body balance.
To make this harder you can add a pushup between reps! I left the pushup out as many people are internally rotated at the shoulders (hunched forward) and need more pulling movements than pushing.
Form Tip: Squeeze your glutes. Make sure your hips are neither too low or too high. Stabilize your spine during the rotation.
Exercise 5: Thrusters
This is another great full body exercise that is incredibly challenging on the whole body! Thrusters help improve coordination, muscular endurance, and balance. Not only do heavy thrusters help to build overall strength, it can be a useful exercise to teach strength-speed and improve overall athleticism.
Go heavy on this one. Like the kettlebell swing the power comes from the glutes and legs. Use momentum from standing to power the weight up.
Form tip: Make sure to stay in your heels and not let the weight pull you forward. As you begin to stand up squeeze the glutes to use them as power to accelerate the weight up and over your head.
Exercise 6: Dolphin
The plank requires no introduction. It is one of the best core stability exercise and is my favourite since it does not require any bending of the spine. Our spines truly only have so many bends prior to having issues with bulging disks so I limit the amount of crunches for my athletes.
For this exercise make sure you lift your hips using your lower abs. If you struggle with a mind to body connection with your lower abs start with dead bugs and work up from there.
Form tip: Make sure to push up into your shoulders. Your shoulder blades should not stick out of your back. This is called Winged Scapula and signifies no stability in the shoulders or back. To truly benefit from the plank you must activate your body from head to toe!
Exercise 6: Twisters
Similar to the plank this is creating stability through the spine, however we are adding in rotation. This is a great way to develop strong obliques and stability through the core.
Form tip: Make sure to keep the core engaged the whole time. At no point should there be “slack”. This is also a great way to engage the lower abs.
There you have it my friends!
Complete the routine for 3-4 sets. Limit rest in between exercises to 15-30 seconds. 1 minute rest between sets. If you go heavy on the weights, which you should you little badass you, you can increase the rest to 2 minutes between sets.
*Make sure to consult your doctor before beginning any exercise program. Ensure use of proper form and never work through pain.
And, friends, if you have any videos you would LOVE to see let it be heard! I am talking on form, injuries, workouts, nutrition, mindset. The choice is yours. Let’s build this YouTube to be the MECCA of sound fitness and health advice. You in?