HOME WORKOUTS

To help you stay in shape!

Full body warm up   with no equipment needed. Must to set of exercises  wherever you are - home, gym, court etc.  

Train your balance, coordination and explosive power in just one drill. Requires strong concentration and focus , a real calories burner. 

High intensity drill with significant core engagement. Perfect for improving your coordination and speed. Start slow and increase your speed gratuity.

Simple agility drill which you can perform anywhere you are. Synchronize the movement of your arms with your feet for faster speed.

Single legged Bulgarian split squat is an excellent exercise for targeting your glutes at home. Engage your core to maintain your balance.

Work on your upper back, biceps and shoulders using a yoga bands with appropriate resistance. Keep your elbow and fists on shoulder level.

Excellent adaptation of PecFly for your home workout  using a simple resistance band. Make sure to engage your core for more stability.

The rotator cuff is a group of muscles that surround the shoulder joint. Performing this exercises prevents shoulder injuries allowing safe muscle hypertrophy.

Basic movement for your shoulder training which works on your upper back as well. Gives great isometric contraction for the inactive hand.

Shoulder press with resistance tubes. A must have part of your shoulder workout you can do at home or in the park.

Great exercise for your triceps, which you can easily perform at home on your couch. Make sure to keep your elbow on shoulder level under control.

Triceps extension - arms exercise with resistance tube. You can use an anchor to a secure door. Great replacement of the cables in fitness centers.

Fast core set of 3 exercises. 100% bodyweight can be part of your workout routine or just a way to activate yourself in the morning at home.

Leg extension and flexion with resistance bands. Exercises are from standing and side lay positions. 

Excellent for strengthening the knees. 

Very important exercise for strengthening your knees. Its advisable to do it in the beginning of your legs workout before doing squats and jumps.

This modification of the chest press with resistance tubes is another prove of how effective home gym equipment can be.

The decline pushup is a variation of the basic pushup.

When you do pushups in this position, you work more of your upper pectoral muscles and front shoulders.

Basic exercise targeting your chest, shoulders and triceps. Requires very strong core engagement to maintain your body in straight position.

High intensity drill with jumping lunges and running on one spot  will raise your heart into fat burn and beyond!

Agility drill which will improve your coordination, speed and cardio endurance. Make sure you engage your arms for better overall effect.

Great exercise improving your explosive power and hip mobility while keeping high heart rate. Make smooth transition from jump to squat.

Challenging drill which will improve your balance and work on your calves. Perfect to notice if there is muscle disbalance between left and right foot.

A sample circuit of high intensity body weight exercises which you can do as your home workout. Do sets of 20-40 sec. work and 10-20 sec. rest.

A must do exercise for everyone with a desk job. Keep your elbows straight and squeeze your shoulder blade . Can be done from sitting position 

Great exercise for strengthening your back while training at home. Excellent drill for posture improvement if you are working mainly on desk.

Perfect replacement of the dumbbell shoulder press you know from the gym using just a yoga band with appropriate resistance.

Lateral raises with resistance tube. You will train your shoulders the same way as if you are using dumbbells or cables.

Home workout set with resistance bands for arms (biceps and triceps). Excellent replacement of the well know in the gym dumbbells and cables.

This exercise is perfect home replacement if the dumbbell biceps curl you are doing in the gym. Focus on on full range of motion and control.

Home workout for arms with resistance tube. Great replacement of the free weights we use in the gym. You will achieve fast pump wherever you are.

Pull home set on resistance tubes with a few abs exercises. You can use an anchor on a secure door and give yourself a smashing back workout.

Isolated movement for your hamstrings using just a resistance band. Its a great replacement of the leg curl machine from the gym.

As a part of your home chest workout you can try this version of chest fly with bench and resistance bands. 

Perform it with good control in releasing part.

Incline pushups, compared to the traditional one, take some of the pressure off your arms and shoulders to give you a solid chest workout.

A narrow pushup produced greater pectoralis major and triceps activation than the shoulder-width standard pushup and wide push up

Lower body exercises targeting mainly your gluteus medium, inner thighs and quads. Make sure to push your hips backwards balancing over your heels.

Basic exercise targeting your chest, shoulders and triceps. Requires very strong core engagement to maintain your body in straight position.

Lower body exercises targeting mainly your gluteus medium, inner thighs and quads. Make sure to push your hips backwards balancing over your heels.

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