Years ago, my strength workouts were done almost exclusively at home. With the majority of my training time dedicated to swim, bike, or run – strength training was often an afterthought. Getting in my car to hit the gym just wasn’t going to happen. I preferred full body home workouts at that point in my life.
This is a common scenario for many of my athletes, but that doesn’t mean we skip strength workouts! Strength training is a critical part of every training program Kirk & I write. It helps build strength for your primary sport and helps prevent (or address) muscular imbalances – just to name two of the many reasons. If you have just a few pieces of home training equipment – dumbbells and resistance bands – you can get in a great strength workout!
This workout is intended for individuals who have been exercising regularly for at least 2 months & can perform all exercises with good form. Remember to consult a physician before beginning any exercise program.
Another superset workout, so you can get your heart rate up and move through your workout efficiently. Complete 2-3 rounds of each numbered superset (one exercise performed right after the other), resting 30-60 seconds between rounds. Lift as heavy as you can without sacrificing form. You can always drop down a weight in the middle of the set to finish with good form!
You can watch video explanations of each exercise below:
- Bent-over Dumbbell Row
- Band Lat Pulldown
- Weighted Crunches
- Front Raises
- Bent-arm Lat Raises
- Bicep Curl 21s (with dumbells)
- Band Overhead Tricep Extensions
- One Leg Dumbbell Deadlift
- Standing Calf Raises
- Bicycle Crunches
Looking for more workouts? You can browse all workouts here, including options for the gym & home.
Questions for you:
What’s your favorite at-home workout move?