A simple Every Day Strength Training Program to do at home every other day:
This simple and short Every Day Strength Training Program can and should be done every other day, whenever you do not have the opportunity to work out with weights in a gym. It consists of only 5 exercises and you should concentrate on precise execution.
Why only every other day? As the muscle needs time to regenerate it is obvious that you cannot continue your strength training forever. Your muscles need a rest. And since the ideal time for your muscles to rest is about 48 hours, it would be counterproductive (technical term: Overtraining) if you would work out the same muscle(s) every day. Nevertheless you can do your strength training every day, but you just have to split your program into 2 parts which do not work out the same muscle groups. A very common program split is to work out the upper body muscles on one day and the lower body muscles the other day and then alternate these two programs…
1. Push Ups
200 Reps
20×10 or 10×20 (or you can do in each set until exhaustion adding up the reps, then just don’t stop at 200 but complete also the last set until exhaustion) take at least 60 seconds breaks between sets.
Variations
- You can vary the width of your hands (narrow to far apart)
- Feet on the floor or elevated (but not higher that shoulders when in “up-position”.
Position specific
- Linemen do the push-ups on your fist or flat hand
- all others do the push-ups on your fingertips only
Effects
Strengthen of shoulder-muscles and arm-muscles (triceps)
2. Bridge
Lie on your back, one leg straight, one leg bend so that the foot stands flat on the floor, hands next to your butt.
Now, raise your body so that it builds one line from the knee of the bend leg through to your shoulders, the straight leg’s knee next to the other.
2-3 Reps
Get into above described position and hold it for 30 seconds, then alternate.
Attention
- Don’t let the hip of the staightend leg sink.
- If you cannot hold the weight, rather raise your foot above the described level than let it sink
Effects
Strengthen back- and hip-muscles
3. Thinker
Get into a pushup-position with lower arms lying on the floor, pointing straight forward, so that elbows are exactly under your shoulders. Back straight, hip up, so that the whole body from shoulder to feet is in one straight line.
4-6 Reps
Get into above described position and hold it for 30 seconds.
Variations
- Lift feet alternating from the ground – not higher than hips
- Lift foot and stretch it to the side – again not higher than hips
Attention
- Back stays straight when lifting foot
- Don’t let hips sink when lifting foot
Effects
Strengthen shoulders and body-muscles
4. Sidestabilizer
Lie on one side, put down arm in such a position that the elbow is exactly under your shoulder, and lower arm pointing into direction you are looking. Put hand of up arm on hip. Get hip up so that body from head to feet is in one straight line.
2-3 Reps
Get into above described position and hold it for 30 seconds, then alternate side.
Variations
- Lift up leg, but not higher than up shoulder
- Lift up leg and stretch it forward, but no farther than hand of down arm.
Attention
- Back stays straight when lifting foot
- Don’t let hips sink when lifting foot
Effects
Strengthen shoulders and body-muscles and whole muscle-chain of the legs
5. Neck
Sit straight up, keep your head also in an upright position, looking straight forward.
Reps
Hold each of the following positions for 30 seconds:
- Left: Put left hand on left side of head and push with head into hand.
- Right: Put right hand on right side of head and push with head into hand.
- Back: Fold hands behind head and push with head into hands.
- Forward: Fold hands in front of forehead and push with head into hands.
Attention
Head should not move or tilt, but stay all the time in it’s original upright position.
Effects
Strengthen the neck-muscles