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As a competitive strength athlete I really can't do all my training at home and alone, but if I just wanted to look good I probably would. That being said, it's fun to train with the guys! But sometimes you just have to get your swell on by yourself, in the basement or the back yard. Note how I wrote that sometimes you have to train at home, not, sometimes you miss workouts because you can't make it to the gym. Skipping a workout because you can't get to the gym is for loosers and fat people. Winner find a way to improve no matter what. Besides, sometimes training at home with little no weights is just what you need to freshen things up.

When I am training at home I usually use kettlebells for the bulk of the session. This blog is loaded with kettlebell workouts as a quick search will prove. But if you are really stuck with nothing but your own body, don't worry, there is still a ton you can do.

In these situations I like to make a quick list of body weight drills I want to hit. Usually it is a list of push-up, pull-up, core training and squat variations.

Then I create an order for a body weight circuit that might look something like this:

• 20 mins total, 2 min rest between rounds, as many rounds as possible, change the variation/drill each round
• Push-up variation
• Pull-up variation
• Squat variation
• Core drill

Here is the body weight workout I did yesterday. Note that I didn't work my legs or core on purpose because I knew that I would hit those areas today (see previous post).

• Upper Body Alternating Sets, do a set of push-ups then a set of pull-ups, then rest briefly, a total of 100 pull-ups must be completed to finish the session
• Push-up variations
• push-ups
• t-push-ups
• reach under push-ups
• clapping push-ups
• feet elevated push-ups
• push-ups on knuckles
• narrow hands push-ups
• Hindu push-ups
• Pull-up variations
• pull-up
• chin-up
• wide grip
• narrow grip
• horizontal body position
• clapping pull-ups

So for this workout I alternated between push-ups and pull-ups, I had to hit 100 pull-ups total to complete the workout. I also attempted to do a different variation of the drills each set. For push-ups this was easy but I quickly ran out of pull-up varations.

The idea here is to put a little creative thought into your training so you can make home workouts fun again and not feel that you are wasting your time.

Here are some videos by Rhadi Ferguson on body weight training.





Nathan Donahue