Ive been having a good look around the internet over the past few days in search of good quality articles and posts to share with my clients, family and friends. While some of the content is good, its either too long winded, too sales-y or a nauseating combination of the both. So ive decided to reboot the old blog and create my own.
Every Wednesday I will post my 'Doorstep Diaries' which will include anything to do with the current trend of fitness-at-home.
The Issue
With a bit of thought and planning there are unlimited exercises you can use to train your body effectively with zero equipment. Of course it will never replace the gym environment for:
a) Training tools
b) Atmosphere
c) Accountability
But it certainly can cover the lockdown period and can actually force people to train areas they would normally neglect or take for granted. All that being said, the glaring gap of bodyweight only training is the amount of effective back exercises available - which leaves most training plans quad (lower) and push heavy.
The solution
Add the following 5 back exercises to every home bodyweight training plan for a more balanced approach:
1. Prone cobra raise
Time under tension is the key, hold each rep at least 2-3s at the top position.
2. Dynamic blackburn
Technically a mobility exercise but performed with tension/control for 45-60s its an effective addition to any home workout.
3. BW renegade row
The key focus here is control. Try to keep your hip and 'core' as still as possible, squeezing the lats hard at the top of each rep. Aim for 45-60s rather than rush through x reps.
4. Good morning (arms raised)
When done correctly, this is harder than It looks. Keep your biceps in contact with your ears and hinge to 90 degrees. Use a 2120 Tempo for 50-60 seconds (2s lowering, 1s pause, 2s raise, no pause at top)
5. Bird dogs
Another classic drill, the bird dog challenges Stability and works the core, hips and back simultaneously. Try holding the top of the position for 20-30s each side for an additional challenge.
Added to any home workouts, these exercises will immediately add some balance to a full body workout which will already include excessive Push ups, Squats, Lunges and Burpees.
Any questions/feedback on the above then drop a comment :)