HOME WORKOUTS CAN be just as good as anything you’ll do in the gym and we’re big preachers of them here.
They take less time, require less equipment and cost nothing. This routine is gonna hit you pretty hard so be prepared for sore legs tomorrow.
The routine features just three exercises but we want you to do three sets, taking a one minute rest after each set. We estimate you’ll be done within 15 minutes.
1. Single leg Romanian deadliftSource: Andrew Heming/YouTube
Using any weight you have at your disposal – a gear bag or back pack is great, stand on one slightly-bent leg.
Now, with the bag on your back, bend forward at the hips and touch the ground with both hands while simultaneously raising your other leg.
It’s important to keep your core muscles engaged and back straight throughout. Do 20 reps per leg.
2. Step up (chair and weight required)
Place the weight across your shoulders and position one foot flat on the chair. To prevent the chair moving press it up against a wall.
Now, step up with the other leg and return to the starting position. Repeat 20 times with each leg.
3. Single leg hip extension (chair and weight required)Source: Mode Athletics/YouTube
Lie with your back flat on the floor and the chair close to you.
Place your feet on the chair (heels will be the point of contact) and lever yourself upwards until your shoulders, hips and knees are in a straight line. Careful NOT to balance on your neck.
Now, hold the weight on your stomach, bring your left leg perpendicular with the floor and lift upwards. Repeat with your right leg for 20 times.