Strength Training 9 Minute Exercises At Home. No matter your age or athletic ability, strength training is the key to flexibility, pliability, mobility, improved performance and lower injury risk. Anyone, at any fitness level of your life, can and should strength train. And it doesn’t have to take hours at the gym to see its result. We’ll teach you the basics of strength training in the comfort of your own home in your flexible time. It’ll take only nine minutes of exertion to complete a full-body strength-building workout. Grab a towel & get ready to feel strong.
The following ten moves are strength training exercises that you may have seen before. Alone, they work a set group of muscles, but strung together in one-minute intervals, these exercises become a complete, whole-body workout.
We’ve broken down these exercises into three sets of three. Before you begin each set, set a timer (or works out near a watch with a second hand). If you are just starting to work out, does each exercise as hard as you can for one minute, followed by the next, until you complete the first set. Then, take a one-minute break before moving onto set 2 exercises, in which the exercises should also be performed for one minute each.
Ultimately, you will complete the whole workout, having completed nine minutes of training with two minutes of breaks in between.
Well do this work out two to three times a week for maximum benefits.
Step 1: Bodyweight Squat, Push-Ups and Mountain Climbers
Each exercise does in this set for one minute each, not stopping between exercises.
You squat every time, every day you sit or stand, but don’t take this exercise for granted. It works your legs and your gluts, the most powerful muscle group in the body.
Be careful: Do incorrectly; squats can be hard on your knees. Well as you squat, keep your butt pushed out, like you are about to sit on a chair. Use your hips muscles and thighs to push yourself up; don’t press your knees forward as you move. If you’re doing it correctly, your knees will move only during the first half of the squat; and your hips will finish the movement.
Challenge yourself: You can add some polymeric motion to a squat by jumping from the lowest position back into your starting stance.
There’s a reason push-ups are a go-to exercise for body builders. They effectively work the in your shoulder and chest muscles.
Modify it: If standard push-ups are too challenging for you, then try them with your knees on the floor. That will also reduce the amount of weight you need to lift.
Challenge yourself: If basic push-ups are too easy for you, then place your feet on a step or block to increase the intensity.
This exercise mimics the motion climbers make as they climb steep peaks, except it’s done on the soft, flat surface of your home floor. Mountain climbers are total body workouts, building strength in your core, back, arms and legs not to mention your heart always.
Modify it: If this mountain climber exercise puts too much strain on your wrists, try elevating your upper body by placing your hands on a step to reduce the weight being placed on your arms.
Step 2: Plank, Bodyweight Split Squat and Single-Leg Hip Raise
Take a one-minute break after the first step of exercises. Now you’re ready for step two.
A most commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs. Plank tones your abs and builds strength in your upper body muscles. Additionally, planks strengthen both the abdominal and low back body muscles simultaneously and can have a beneficial effect for people with low back pain.
Be careful: This Plank pose exercise can be hard on your wrists, which is why we suggest doing a plank on your forearm.
Modify it: Place your knees on the floor as you do plank regular to reduce the weight resting on your forearms.
Bodyweight Split Squat
This variation on a squat really targets (the quadriceps and hamstring body muscles in your legs as well as the glutes. Jumping into your starting position from the lowest point in your squat also adds a plyometric boost.
Be careful: If you have balance issue, you can do this exercise close to a wall, resting your hand on it for support.
Modify it: Leave out the plyometric jump if you find this exercise too hard on your knees.
Challenge yourself: Well jump higher to really get your heart pumping and build more strength.
Step 3: Burpee with Push-Up, Single-Leg Toe Touches and Leg Raises
Good news for you! You’re almost done. Take a one-minute break after the second step. Then start the third step, again performing each exercise for one minute each.
Burpee with Push-Up
Fun to say, but it’s also great for your body muscles, this total body exercise will get your heart pumping fast, but don’t sacrifice form for speed. Keep your body in your control as you move through the exercise.
Be careful: If you try to do burpees too quickly, you will soon be gasping for breath. Try to pace yourself & your breathing too. Now take an in breath before you squat and breathe out during the push-up.
Modify it: You can add leg modifications to make this more difficult. Leg modifications can include putting the right leg into a 3 o’clock position and then bringing it back to center, then bringing the left leg to a 9 o’clock position and then bringing it back to center, and then doing a push-up. We call this modification the 3 o’clock 9 o’clock burpee.
Challenge yourself: To move faster you through your burpees, start stretching your legs back before your hands hit the ground. And also don’t arch your back as you move, to allow your legs full range of motion.
Single-Leg Toe Touches
This Single-Leg Toe Touches exercise is a great way to tone your lower body. This exercise helps to improve balance, while also targeting your hamstrings.
Be careful: If you have some balance issues, do these exercises near a wall that you can hang onto for support if you need to.
Challenge Yourself: To make this exercise more difficult, put a little hop in your planted leg when you stand up. This turns this exercise from isokinetic to plyometric and increases the degree of difficulty too.
Now you build your core strength without getting off the floor. The legs down exercises are great for lower back pain, but be sure move your legs in a controlled manner throughout the exercises.
Be careful: As you raise your legs, press your lower back into the floor and must engage your abs muscles. This will ensure you that your core is doing most of the work, not your hips.