At Home Strength Training Stabilization phase

One of my favorite follows in the whole wide world from one of my favorite scenes proposed a good question and scenario for me. After reading my post in regards to strength training, Rebecca Kilby out of Greenville, South Carolina, where if you ever get the chance you should check out the Greenville Lindy Exchange and discover the beautiful Greenville all their fantastic people and dancers in the Palmetto state. Ms. Kilby (as I call her affectionately) sent me this message on facebook. “I workout at home, not at a gym. So I don’t have access to fancy equipment. So what exercises you can do at home or on the go with minimal equipment? For example, I only have 5 lb., 8 lb., and 10 lb. weights, a chair, and the floor.”

So challenge accepted!!! As I know gym memberships are expensive so as much as I’d LOVE to say all ya’ll should join a Lifetime Fitness I understand budget comes into play you can join gyms for as low as 10 dollars a month and I slightly just vomited in my mouth advertising for another gym but do what’s best for the readers. Anyways you can get a pretty decent workout utilizing these pieces of equipment and I’m going to make suggestions of what you can add to this for minimal cost so you can get an all around workout.

Phase 1 Stabilization with dumbbells a chair and the floor.

This phase is circuit style training of 1 set 1-3 rounds which is a set of each all 8 exercises with 45 seconds between each round and 2 minutes between a set (1-2 completed rounds). Each exercise will be done for 12-15 reps at a tempo of 3-1-1 that means the 3 second lowering phase, 1 second lift and a 1 second squeeze at the end of the lift.

The Exercises

Body weight or Dumbbell Squats

Start with feet shoulder width apart with toes forward or turned out at 45 degrees. Have your hands on your hips or straight out in front of you, have your hips go back as if you were sitting down keep your chest up and head neutral (looking straight ahead). If you have difficulty with this I recommend getting a stability ball for a stability ball squat http://youtu.be/dxWQgMpEFjs  or use a chair to sit in and to stand back up or you can simply widen your stance as shared in this video. You can progress by making your stance more narrow or adding dumbbells.

Bent over row

For this exercise you’re gonna have a dumbbell in each hand bend over at the hips, have knees slightly bent. Keep your shoulders back, chest  up and have your upper torso parallel to the floor and pull the dumbbells till your elbows are at 90 degrees and slowly go back to starting position . If you need stability you can put your hand on the chair for balance but keep you back flat with shoulders back and chest up and just do a single arm bent over row.

Romanian Deadlift w/dumbbells or Single leg Romainian Deadlift

 Personally a favorite movement to teach if you’ve ever seen Legally Blonde a Romanian Deadlift is pretty much a “bend and snap” if you haven’t here’s the clip http://www.youtube.com/watch?v=X-4tIs00NvM . I say this to for fun but also I seriously teach this movement this way. You’ll have your dumbbells in front of you bend over with your hips going back, keep your chest up and shoulders back and slightly bend the knees. Go down as far as you can and return to starting position. Here’s a more serious video that I love because it’s taught by British trainers and I just love the cues they use. You can do this movement on one leg with a single dumbbell or body weight to work on balance and stability http://www.youtube.com/watch?v=CSmhMKo6jV4 but I like to teach the move on two feet first. If you struggle with balance on the single keep your free leg toe on the ground so you can stabilize yourself when need be. If that doesn’t work do regular deadlifts till you’re strong enough to do single leg.

Chair bridge chest press

As you’ll see in the video demonstration from Hyper strike. This exercis is more commonly done with a stability ball but you can relax on the corner of the chair to give you free range of motion with the elbows and dumbbells. You’re going to want to use a towel or something to cushion the seat of the chair so you’re more comfortable. I’d recommend purchasing a swiss ball because it’s a versatile piece of equipment that is fairly inexpensive. Rest your shoulder blades on the chair, press heels firmly into the ground and raise hips to create a bridge with the body and keep abs tight. Start arms extended bring down slowly till elbows are 90 degrees then press upward.

Static Lunge/Split squats

You must always learn to produce strength from one leg. So I always recommend a single leg pushing exercise such as the step up to balance but knowing the fact that said chair maybe too high for most novice fitness trainees. We’re going to break down the static lung instead. You’ll start off one leg in front of the other weight loaded on the heel. Lower hips down to front knee being 90 degrees back knee slightly bent. Go down and push back up from the heels.

Renegade row

Awesome core and shoulder stability exercise with dumbbells. You’re going to start off in a push up position on dumbbells core drawn in (abs tight) back flat and straight. You’re going to pull one dumbbell towards you slightly turning the body place it on the ground then the other leading with the elbow of course.

Floor Bridge

Another bending movement to help strengthen the glutes, lower back and hamstrings. You lay flat on your back feet flat on the ground. Hands flat on the ground. You’re going to push your heels into the floor lifting your hips up till your back is straight and slowly bring your body back down.

Push ups

Help stabilize your shoulders strengthen you abs and lower back push ups are great you can. I’m not even really going to write much on this exercise because speaker Rachel Buschert Vaziralli does a great job breaking this down and give awesome regressions and progressions to make this exercise easier or more  challenging.

Conclusion

So here is a workout you can do circuit style to help you build up some stability for your joints and muscles to get you a good foundation before moving on to other exercises to challenge you while you’re at home. Hope this one helps. I apologize for the links that weren’t live totally copy and paste those into another tab so you can access they’re also very useful to watch. Thanks for reading  and feel free to ask me question. Love y’all and God Bless ^_^

Photo Credit to Jamie Lynn Photography Youtube channel credits to Howcast, The Fit Lab, HyperStrike and Well Fit

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