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Guides / Training

Strength Training - Home Workout

By regularly including strength training into your exercise routine, you can increase your muscle mass, improve your posture, and boost your metabolism.

In this workout session, there is a warm-up section followed by 7 effective exercises for home strength training, which can be easily performed using body weight and are perfect for home workouts. With this type of strength training, you can exercise at home and improve your physical fitness without the need for advanced equipment.

It is important to warm up before exercising to increase the body temperature, improve mobility, and reduce the risk of injury. Here is a warm-up program you can do before starting your workout.

Warm-up program:

1. Jumping Jacks - 1 minute

2. Arm Circles - 30 seconds each direction

3. High Knees - 1 minute

4. Leg Swings - 30 seconds per leg

5. Knee Push-ups - 1 set x 10 reps

6. Torso Twists - 30 seconds each direction

Push-ups
Strength training

3 x 12 reps

Bulgarian Split Squats
Strength training

3 x 12 reps per leg

Bird Dog
strength training

3 x 12 reps (6 reps per side)

Tricep Dips
Strength training

3 x 12 reps

Glute Bridges
strength training

3 x 15 reps

Plank
Strength training

3 x 45 seconds

Wall Sits
strength training

3 x 30 seconds

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