This online resource is designed to be able to help you perform some basic exercises at home to help improve your performance, weight loss, build muscle and strength with minimal to no equipment.
We would highly recommend purchasing or picking up bands if at all possible, as these will expand your ability to perform more exercises and also add more resistance and difficulty to the exercises you can already do.
If you do not have access to bands, this is okay. Look around your home and see if you have any of the following that you can use:
Chair/Box
Door Knob, Pole, or Leg of Table/Chair
Books
Case(s) of Water or Beverages
Gallon of Water/Milk
Furniture Sliders
Back Pack (add books and magazine to weight it)
These workouts are designed for the average middle school age athlete. Below are the provided workouts. If you are a THIRST athlete, do your best to perform your standardized warm up you have been prescribed from your coach.
Workout A
A1) Bodyweight Vertical Jumps – 5×5
A2) Plank – 3 x Max Time
Rest 30-45 seconds
B1) Goblet Squat with Weight or Bands – 3×8-15
B2) Push Ups – 3 x Max Reps
Rest 30-45 seconds
C1) Seated Band Row – 4×10-15
C2) Tall Kneeling Alternating Overhead Press – 3×10-12 per arm
Rest 30-45 seconds
D1) Single Leg RDL – 3×10-15 per leg
D2) Weighted Deadbug – 3×8 per side
D3) Alternating Reverse Lunges – 3×30 Seconds
Rest 45-60 seconds
Workout B
A1) Power Step Ups – 4×5 per leg
A2) Band Pallof Hold – 3×12 seconds per side
Rest 30-45 seconds
B1) Step Ups – 4×10 per leg
B2) Band Pull Aparts – 4×15
Rest 30-45 seconds
C1) 6 Way Lunge – 3×5 per leg
C2) Shoulder Tap Plank – 3×12
Rest 30-45 seconds
D1) Band Pull Throughs – 3×15
D2) Suitcase Hold (use books/bag/light weight) – 3×20 seconds per side
D3) Wall Sit – 3×30 seconds
Rest 45-60 Seconds