Many of the students at OTL ask the very same and great question, “What should I do at home on my days off?”. Since this question comes up so often, we thought we would give a few pointers for you all to look back on during those days off or during the days you can’t get to the gym.
Our rules for at home workouts are as follows:
1. Do not over think, over analyze, or be too scientific in you workouts. At home workouts should be fun, and should be doable without too much extra equipment.
2. They should not be time consuming UNLESS you are training for a specific event that requires additional instruction or sport specific training.
3. The workouts should be something you can involve your family in, if they want to of course.
4. At home workouts should be simple movements that do not require the instruction of a coach.
So with these rules out of the way, let’s get to some great exercises to do on your own.
1. Pull ups. These can easily be done with a pull up bar that goes in a door frame, or even better, take yourself outside and find a park. Even if you aren’t great at pull ups, get to a pull up bar and at least hang around to work your grip strength. The best way to not be good at pull ups, is to never get on pull up/monkey bars.
2. Squat variation. Our favorite is the 20 seconds of squat into 20 seconds of squat hold with your quads parallel to the ground repeat for 6 rounds. This makes for a great leg burner! It is simple and very effective. Be sure you are squatting correctly and keeping the hands off the knees during your rest. Try to go through all six rounds non-stop!
3. Push ups – By far coach David’s favorite movement, ever. Be it for beginners going from the knees or if you are going from the toes, always be sure to keep the body tight, keep the back flat and squeeze the heels together. Coach David’s favorite push up workout? 5 minutes of max push ups! We recommend doing this at least once a week. Track your progress!
4. Just get your butt outside and enjoy the outdoors. Be it running, walking, hiking, swimming, biking, kayaking, or hang gliding, just get outside and enjoy life. Don’t make everything so regimented. Have fun and move around the way your body was meant to move. Climb a tree again, swim in a creek, be a kid. It is what your body truly wants!
5. Rest. You’ve hit the gym hard the past few days, today may be a great day to eat well and rest.
We hope you all use this once in a while at home and outside. If you have any great at home workout ideas, please be sure to share them with us!