The Olympics being in my home town of London is a once in a lifetime event. I am so excited to see some of the athletes I have worked with over the past four years get ready to take the world’s biggest stage as Olympians and put all their hard work to the ultimate test.
However, there is one drawback to having the Olympics in London and that is I have been going to the gym less. Two of the facilities I use have been taken over by the London Olympic Games Organising Committee (LOGOC). What this means is that the security gates go up and only the privileged athletes and teams get access.
So from July to the middle of August my non-Olympian clients and I are without a gym. So not only do I have to refer a lot of my athletes to other gyms and coaches while mine are out of action, I personally do not have a place to get in a regular workout. This has left me with the options of working out in my house or the park. Anyone who has been in England this last month will know that it hasn’t exactly been park weather.
For the last few weeks I have been doing some workouts in my living room to ensure I stay in some sort of shape. Below I will list my top 5 living room exercises, with a little bit of equipment and a bit of imagination I can get a decent sweat on and a good workout in.
1. The Push Up
Very unimaginative yet a classic go-to exercise. A standard push up will work the pectoralis major (chest), the triceps (arms) anterior deltoids (shoulders), serratus anterior (under arm, to chest), coracobrachialis (shoulder blade to bicep). There are a thousand and one variations to the push up. So playing around with angles and points of support will allow you to change the intensity and keep things fresh and challenging.
2. Goblet Squats
A great compound exercise that will work your quadriceps, glutes and hamstrings while activating upper body musculature to ensure stable and correct posture. With the use of a dumbbell or kettlebell you can add resistance to a body weight squat. Grab the DB or KB and hold it close to your chest (like a goblet). Position your feet as you would when regularly squatting, and begin to squat by pushing your butt back rather than down. The position of the DB/KB will naturally keep your chest up and back in a safe neutral position. Squat as low as you can and allow your elbows to slide past the inside of your knees and thighs, then return to the starting position. A goblet squat is a great squat variation for beginners and an alternative to a back or front squat and it will teach you correct movement patterns as well. To make the Goblet squat a more metabolically challenging movement you may add an overhead press at the top of the lift.
3. TRX Rows
The TRX is one of my favorite and most versatile training tools that I use with both my professional athletes and private clients. With the addition of the door anchor the TRX can be used for great workouts in your home. By attaching the TRX with the door anchor you can position yourself to do a TRX row. Lengthening the straps will allow you to alter the intensity of the exercise by adjusting your foot position and angle of body in relation to the door.
As shown in the pictures, keep your body in a straight line with your arms outstretched and begin by pulling yourself towards the door. This exercise will challenge the abdominal musculature as well as giving a great workout to the latissimus dorsi and erector spinae (back), biceps (arms), as well as involving the trapezius, rhomboids, posterior deltoids (all muscles of the upper back and shoulder complex).
There are hundreds of variations of exercises with the TRX that you can do in your living room, this is just one of DO Training’s favorites. For more info on TRX training, contact us and one of our certified TRX trainers will answer your questions.
The final two exercises are done using a floor slider. The slider is a piece of equipment that is able to glide effortlessly across your floor. Whether it’s carpet or hard wood, the slider enables you to place your hands or feet on it and perform exercises that challenge your stability, body control and strength.
4. Sliding Reverse Lunges
This exercise will put a great deal of emphasis on your quads and glutes as well as challenging your body control and stability, which will give your abdominal/torso musculature a workout too. Place a slider on one foot and slide that foot back into a reverse lunge, so that the knee is just off the floor and slide back up to standing. Adding movement to the upper body (ie reaching or twisting) while performing the lunge will challenge you even more. When using the slider for this type of exercise, be sure to always stay in control and don’t over reach or slide too far. Progress the movement until you feel comfortable performing it at full range.
5. Slider pikes
This is a great exercise for the abdominal/torso/lower back musculature. Get down into a plank or push up position and place a slider under each foot. While keeping your feet close together and legs straight, begin exercise by sliding your feet forward and raising your butt up towards the ceiling. At this point your legs should be as perpendicular to the ground as possible with butt pointed up towards the ceiling. Reverse the movement under control back to the starting position. There are a variety of progressions that you can do to make it suit your level, so for more information on slider workouts contact DO Training directly.
There are many commercial sliders available on the market today but the best I feel is the Valslide. However large furniture sliders will do a similar job, and if on a hard wood surface two small towels will also suffice.
So there you have it! Five great exercises that with a little equipment and imagination you can do right in your living room. Play around with the sets, reps and intensities to suit your level. I tend to follow a circuit by doing one set of one exercise followed by the next. In this circuit you can use a set number of reps or try working to rest intervals. For instance; work for 30 seconds and rest for 30 seconds and move on to the next exercise. Once all exercises are completed then repeat again. Doing 4 sets like this will take a total of 20 minutes and give you a great workout. As you progress, play with the intensities so maybe 40:20 or 50:10 for a seriously hard and metabolically challenging session.
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