Home Exercises - Selections and Progressions

This document will detail a variety of exercises that can be done at home with minimal equipment. I will also detail how they can be progressed from a level that is accessible to almost anyone to a level that would be challenging to almost anyone. This has many benefits. Much of the equipment is portable and could even fit in a carry-on bag meaning you can travel with your “gym” or even bring it to work with you.

Another benefit of this portability is that it also allows exercise to be done almost any time which allows for more flexibility in programming. Instead of performing all of your exercise in one hour at the gym you can spread it out over the day. When I had an office job I would occasionally require myself to do push-ups every time I got back to my desk whether from the water cooler, the coffee machine, or the restroom. As you can imagine I got really good at push-ups. You can take a similar approach with many of these exercises. This is considered “grease the groove” training, where a very manageable amount of reps are done throughout the day, every day, and never to exhaustion. This allows for tremendous progress to be made and to always feel “fresh” even invigorated. See the squat progression in “Building the Leg Strength to go for a Walk” for ideas on how this can be programmed. That progression is based on this style of programming.

• Exercises

  • Push-ups

    • Will primarily work muscles in the chest, shoulders, and arms

    • Will also provide stimulus for core and back due to stability requirements (legs too but not much)

  • Rows and pull-ups

    • Can progress from rows to pull-ups

    • Will primarily work muscles in the back, arms, and shoulders

    • There will also be some stimulus for the core depending on how the exercises are done

  • Squats and split squats - Knee dominant leg exercise

    • Can progress from squats to split squats though this will not be necessary for most

    • Will primarily work the muscles in the legs and hips

    • When weights are held in the hands there will be a stimulus for muscles in the arms and shoulders, as well as core.

  • Hinge exercises/deadlifts - Hip dominant leg exercise

    • Will primarily work the muscles in the hips and back side of the legs (hamstrings)

  • Plank progressed to bird dog planks

    • Will primarily work the muscles in the core and shoulders

  • Side plank progressed to side plank with twist

    • Will primarily work the muscles in the core and shoulders

  • Strap fallout: Overhead and side to side

    • Will primarily work the muscles in the core and shoulders

• Things to keep in mind

  • It is possible to progress through these exercises following similar progressions outlined in the “New (and not so new) to Exercise/the Gym” Program

    • Different rep ranges may be appropriate depending on the exercise, variation, and goal

      • Any of the variables can be adjusted using one as your “X” weight and the more advanced progression as your “Y” weight when following the Program for using weights and gym equipment

        • For instance, you may use regular push-ups as your “X” weight and one-arm push-ups as your new “Y” weight.

  • If training at home the weights used can be anything found around the house of sufficient weight that can be held for long enough to perform the exercise. Rocks, books, bags of kitty litter, boxes of rocks or books, buckets of water, jugs of water (a gallon of water weighs 8 lbs), etc., use your imagination.

    • The exercises in the program were selected to make the most use of minimal equipment. Equipment was selected so that it would also still be useful once training is done in a gym. Many more exercises are possible if more home gym equipment is purchased. Resistance bands, and weighted vest are great examples of versatile equipment that have uses for training in the gym as well as at home. Adjustable and fixed weight kettlebells and dumbbells are also great options, however these can be expensive and, depending on the weight, may be outgrown, especially once training is done in the gym.

  • Progressing an exercise in both weight and range of motion is a great way to improve mobility and have functional flexibility

  • In general and especially with regards to exercises for the legs I recommend single leg or unilateral varieties.

• Progressions of each exercise

  • You are stronger eccentrically than concentrically, meaning you can lower with more weight and control than you can lift.

    • If you are stuck and unable to advance to or in a progression you may choose to include eccentrics in your training

      • Using the push-up for example: lower yourself down to the ground with good form, then work your way back up using a simpler version and repeat for the remainder of your set. You may lower in the push-up on your toes/feet and then push back up with your knees on the ground

      • A similar progression can be done for pull-ups. Using something to stand on, such as a step stool, work your way up to the bar and the “top” of a pull-up with your chin above the bar. Then step off the stool and lower yourself as slowly as possible. If this is still challenging you can keep your feet on the stool and use your legs to control the amount of weight in your hands.

        • Hanging from the bar for time is also a good way to build grip strength.

      • You will find that over time you will be able to lower with more control and eventually perform both the lowering and the lifting.

      • Similar styles of progression can be adapted for any of the exercises in this program.

  • There are many variables to adjust when progressing any of the exercises. Any of these can be your “X” and “Y” “weights” in the progressions mentioned above and detailed in another document.

    • The height of your hands and feet

    • The weight of your body or added weight

      • Push-ups will get easier if you are also pursuing weight loss simultaneously

    • The speed of your eccentric and concentric motions (the lowering and lifting)

    • Any isometric pauses you may choose to add to the exercise

  • Push-ups

    • If you are unable to do a push-up you can start with a push-up on the wall. The closer you get to the bottom of the wall the more challenging the pushup will be, and vice versa. By doing push-ups against the wall and over time progress to doing your push-ups further down the wall.

      • Push-ups can also be done on your knees which can be a useful position for transitioning between the wall and the ground

    • Once you are able to do push-ups on the ground you can continue to progress by putting your feet up on higher and higher surfaces, such as a chair and eventually working your way up the wall with your feet until you are able to do hand stand push-ups.

      • Push-ups can be done for sets of 10-20 reps or more however hand-stand push-ups may not be able to be done for quite so many reps (until you can). So if handstand push-ups is your goal include a variety of push-up in your sessions to provide sufficient stimulus for your pressing muscles to get stronger.

      • If your goal is to work through the progressions and get to a certain style of push-up for example you may choose to stick to the strength ranges of reps initially. However it may be difficult to progress from one style of push-up to the next only doing 4-6 reps.

        • Just because you can do many sets of 6 reps of regular push-ups does not necessarily translate to being able to do even 1 single arm push-up. This is because of the core strength and coordination required to perform a single-arm push-up

    • You may also choose to work towards single arm and single leg push-ups using opposite side arms and legs

      • Left arm with right leg and Right arm with left leg

      • This can be done by following a similar progression as you would for developing the strength and skill to do a regular push-up and working your way towards the ground, first by only using one arm then only using one leg.

    • You may also progress any of the above push-ups by adding weight to your body, either on your back or in the form of a weight vest.

      • Weight vests are another good investment for home workouts as they are extremely versatile

    • You may also choose to do dips as your pushing exercise

      • When done at home these are typically done either between two chairs or in front of a chair (or other surface at an appropriate height)

        • When done with good form these are excellent exercises though the progressions are limited at home

        • The progressions include starting with your feet relatively close to under your body so they share the load of body weight with your hands and arms. Then straightening your legs so your feet are further away from the object supporting you and more weight is in your hands and arms. Eventually you will be able to do dips with your feet in the air (can only be done between two chairs) and continuing to progress by adding weight to your lap or using a dip/pull-up weight belt

        • Progressing to weighted dips is something that may best be done in a gym

        • This exercise is called the “bird-dog” and is a great exercise that doesn’t require as much strength as doing it from the plank position

  • Rows to pull-ups

    • These will require equipment unless you choose to do pull-ups hanging from a door, the door frame moulding, or some other structure in your house.

    • Simple and lightweight pull-up bars can be purchased that mount in your door frame. I recommend putting some kind of foam or rubber in between the pull-up bar and the door frame to avoid denting the moulding.

    • The minimal equipment to do rows would require a door anchor at a minimum. They can be found by searching for “door anchor for (resistance bands, rings, or TRX)” or made with a little ingenuity.

      • The rows can then be done using a TRX, rings, or any other piece of strap or rope that can support the exercise. You can also use resistance bands which will allow for many more options for home exercise (if you choose to use resistance bands the progressions in the “New to the Gym…” program will be more applicable.

    • With a door anchor in place you can then put any piece of rope or strap through it and do rows facing the door.

      • I recommend a stretch-out strap as this is affordable and useful for other stretches and exercises though not necessary.

      • These get progressed by lengthening the material you are holding on to and or moving your feet closer to the door.

        • The effect of this is making your body more horizontal and moving your shoulders closer to the ground which will increase the force felt in you hands and muscles used for pulling

        • If you are standing vertical there will be very little force required to do a row, which can be a good starting point for some

      • These can be further progressed like the push-ups by doing rows with one arm and eventually one leg.

    • You may also choose to buy a pull up bar (or do pull-ups on some other structure)

      • These can also be progressed to single arm pulls-ups

      • Doing rows will help to build the muscles required for pull-ups though because of the difference in movement pattern the transition from rows to pull-ups can take some time. See above for how to progress in an exercise you are “unable” to perform taking advantage of the difference between eccentric and concentric strength.

    • You may also progress any of the above pulls by adding weight to your body. This would most likely required additional equipment in the form of a dip/pull-up weight belt or a weight vest

      • Weight vests are another good investment for home workouts as they are extremely versatile

      • Adding weight to any of the pulls MUST be done with consideration for the limits of the structure being used for pulls

        • Adding weight to pulls is something that may best be done in a gym

  • Squats to split squats

    • Squats can be done with body weight and or progressed with weight

      • Again weight can be anything in the house (water bottles, a toolbox, a baby, a dog, anything that will tolerate being held during exercise)

    • You can also progress squats by increasing the range of motion with an emphasis on good form

    • Split squats can also be progressed in the same way however there are a few other variations

      • A step up is very similar to the split squat where the front foot is elevated

      • You can also elevate the rear foot to various heights, increasing the height of the rear foot will lean your body forward and put greater demands on your posterior chain. This is my preferred variation.

      • You can also elevated both feet  which will allow for a greater range of motion because your knee will be able to travel below the level of your feet

    • The knee dominant pattern can also be progressed to a single leg (also known as a pistol squat) and again be progressed through ranges of motion and additional weight

  • Hinging Exercises/Deadlifts

    • These follow similar progressions as the squats and can be progressed with bodyweight through greater and greater ranges of motion and also with additional weight (also through various ranges of motion)

    • Hinges can be done on both legs or a single leg

    • You can also progress to higher platforms allowing for a greater range of motion, picking something up off the ground at some distance below your feet

      • This may require some amount of spinal flexion and should be done with care and or supervision and progressed slowly

  • Plank to bird dog planks

    • Planks can be progressed much like the push-ups working your way down a wall to the ground and on your elbow and or knees if necessary

    • From the ground progress this exercise by lifting one limb at a time while in the plank position

      • It may be best to regress to your knees to begin with when attempting this progression

      • When each limb can be lifted with control you can continue to progress by lifting two limbs (opposite side arm and leg)

        • This will assist in your single arm single leg push up

        • This can be made easier by doing it from hands and knees in a “table-top” position

        • This exercise is called the “bird-dog” and is a great exercise that doesn’t require as much strength as doing it from the plank position

  • Side plank to side plank with twist

    • Side planks can be progress much like the planks and push-ups by working your way down a wall and then doing them from knees and or elbows

    • Continue to progress by extending your free arm up to the ceiling or sky and then bringing it down and “threading the needle” by moving your hand and arm through the gap between your body, other arm, and the ground

      • Progress this with time and reps as well as ranges of motion

        • You may need to start with smaller ranges of motion before progressing to getting your arm fully through the space between your body and the ground

      • You may also add a weight to your wrist or held in your hand

      • You may also lift one or the other leg/foot off the ground to further challenge your stability

  • Strap fallout: Overhead and side to side

    • Using the set-up from the rows

    • Keep your body “upright” and maintain good posture through either of these exercises

    • The overhead fallout will work more of the “up and down” muscles of your core as well as muscles in and around your shoulders

      • This is done by facing away from the anchor and allowing your body to “fall” towards the ground while you resist the pull of gravity and your arms go up overhead

        • Like the rows, this exercise gets easier as you move further away from the anchor and more challenging as you move closer

        • It will also get more challenging by lengthening the amount of strap or rope between you and the anchor

        • Either of these progressions allow your body to fall further away from the anchor, closer to the ground, and become more horizontal

    • The side to side fallout is done by facing perpendicular to the anchor and falling away from the anchor to your side while holding the strap in front of you. This will lead to a twisting of your core and end with you facing the anchor while your feet continue to face perpendicular

      • This can be progressed in the same ways as the overhead fallout with an additional variable

        • This exercise gets more challenging the further you hold the strap away from your body so you may start with the strap held close to your chest and progress by straightening your arms and holding the strap further away while you perform the exercise

For more information or detailed planning please reach out to a local personal trainer or contact me directly at: ErikJMelgaard@gmail.com. I hope you find this program helpful.