This strength training workout uses a coconut as a weight
The gym might be closed, but you can still get your body moving! Join fitness instructor Jeremy Park and In The Know for an at-home workout that will get your heart pumping and have sweat flying in your living room — not to mention, get your muscles toned and tight.
If you’re looking to strengthen your muscles, you’ll need to add resistance to your workouts, whether that’s in the form of your own bodyweight, dumbbells, bands or other weighted equipment. If you aren’t stocked up on gym equipment, however, the good news is that you can use things at home in place of weights.
Fitness trainer Jeremy Park uses a coconut in this workout, but he says you can use an athletic ball or a gallon jug of water, as long as you have something that feels heavy to you.
So, take a look around your home and see what you can use to increase the intensity of your workout and help you get stronger. Then, try the moves with Jeremy in the video above or check out the moves step-by-step below.
1. Goblet Squats (4 sets, 10 reps)
Hold your weight close to your chest and squat down. After, use your legs and glutes to push yourself back up to standing position. Make sure your knees don’t go over your toes!
2. Overhead Lunge (3 sets, 12 reps)
Hold your weight above your head and step forward into a lunge. Then, step back to standing position and repeat on the other side. You’ll want to “press off those heels, really engaging those hamstrings and quads on each step,” Jeremy says.
3. Russian Twists (3 sets, 30 seconds)
Sitting on your butt, engage your abs and lean back, then bend and lift your legs slightly off the floor. Holding your weight in your hands, twist from side to side and lightly tap the weight on the floor on each side.
4. Front Raises (4 sets, 10 reps)
Standing tall with your weight in both hands, work your shoulders by raising the weight up to eye level and slowly lowering it back down.
5. Rows (3 sets, 15 reps)
Standing up, slightly bend your knees and push your butt back, as if you were going to do a squat. Keeping your back completely straight, hold the weight in both hands in front of you and pull it in close to your body. Then, push the weight back out, down in front of you and repeat.
6. Plank Taps (3 sets, 30 seconds)
Place your weight in front of you. While in a forearm plank, reach forward and lightly tap the object, making sure to keep your abs and glutes engaged to keep your hips from rocking. Tap with both hands, one at a time, as fast as you’d like.
If you enjoyed this article, you might also enjoy reading about where to find easy-to-use fitness equipment for feeling the burn at home.
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