Fitness Workout: Home Strength Training Routines
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Looking for an effective home fitness workout? End your search by using the following strength training routines.
Split Lunge With Overhead Press Strength Training Routine
Reps: 10-12 reps
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| A | B |
Stand with left foot flat on top of a BOSU Balance Trainer and step back with right foot, keeping heel lifted. Hold a medicine ball in front of chest, elbows bent. Bend knees into a lunge, lowering right knee toward floor and keeping left knee aligned over ankle [A].
Straighten both legs, pressing medicine ball straight up overhead [B]. Repeat for reps, then switch legs. Fitness workout intensity boost: Alternate leg lunging onto BOSU.
Double-Leg Stretch With Ball Strength Training Routine
Reps: 10-12 reps
 |  | |
| A | B |
Lie faceup on floor, knees bent 90 degrees, soles of feet on a stability ball. Exhale, contract abdominals and lift upper torso off floor, reaching arms forward [A]. Inhale, extend legs and roll ball away from you until heels are resting on ball; at the same time, extend arms overhead and next to ears [B].
Use abs to keep back firm against floor. Exhale and circle arms back to sides of knees as you bend knees to return to [A] position. Fitness workout intensity boost: Hold the [B] position for 3 counts.
Single-Leg Extension And Curl Strength Training Routine
Reps: 10-12 reps
 |  | |
| A | B |
Tie a light- or medium-resistance tube around leg of couch or other sturdy object. Secure left foot inside tube handle, facing away from couch, hands on hips. Bend left knee and lift left foot a few inches off floor. (Hold onto a chair back for balance if necessary.) Tighten abdominals and straighten left leg without lifting or lowering thigh [A]. Complete reps, then turn and face couch, re-securing left toe in handle.
Lift heel off floor so just toes are touching floor, then bend left knee and curl heel up toward buttocks, keeping left thigh vertical [B]. Finish set, then switch to right leg and repeat. Fitness workout intensity boost: After completing reps on left side, perform 1 set of partial squats, lowering butt only halfway before switching to right side.
Mix and match these workout routines to create a workout that suits your needs. Be sure to check out the following page for additional strength training routines.
