Conditioning your muscle endurance through strength training can help challenge your body, boost your health and also make you see results.
With it being the winter season, stepping out to go to the gym can be difficult, but that doesn't mean there are no alternatives at home that can give you the same results as going to the gym. We have put together a list of effective workouts you can do at home to help you keep on track with your fitness goals. If you are a beginner, make sure to check out our strength training tips to get you started.
Push-ups a good way to improve your upper body strength. However, they also target your arms, glutes, and legs when activated correctly. Including a couple of sets i.e 15 reps x 4 sets a day can give you the same effect such as lifting weights. Remember to listen to your body and should you feel any uncomfortable or sharp pain, stop. If you are yet to master a full push-up on your toes, modify this workout by kneeling on your feet. Breathe and pace yourself to get good results.
Body weight squats or jump squats
Include squats in your workout routine to work your glutes, quadriceps, hamstrings, and calves. Aim to keep the same pace as you work your way through each set. Bodyweight squats mean that you will be using no equipment but your weight to create resistance and build your strength. You can opt to place your hands straight ahead or behind your head for a more challenging workout. For an advanced workout add a jump to your squat. Remember to breathe and maintain good form to get the most out of this one.
This workout is a full-body workout that targets almost every muscle in your body. Try to maintain the same pace with this workout to avoid injury or quick burnout. Keep your core tight with your belly drawn in but remember to breathe. You can start with 20 reps and gradually build your way to adding more sets as you get used to it.
The classical workout to include in any routine you have. Even though it may feel like time is standing still with this type of exercise it is a great way to build your endurance. Challenge yourself by doing 5 reps for 30 - 45 seconds and gradually increasing the time the more you get used to it. Avoid having a dip in your back by spacing your feet hip-width apart. Spread your fingers and suck in your core for good balance.
Take up a push-up position and aim to keep your back straight and your core engaged. Pacing yourself is crucial to avoid becoming tired. Remember to breathe evenly. This exercise can be intense on your wrist’s, arms, shoulders and core should you carry on for an extended time. While these workouts are a good way to build your endurance, it's equally important for you to take rest days and stay hydrated.