3.20.20

Ask An IMG Trainer: Great At-Home Workout Ideas

We’ve all experienced a canceled practice or workout session whether it’s because of nasty weather outside, staff being out of town, construction at the facilities…. Whatever, it happens, but it doesn’t mean it’s an excuse for you to give in and skip training. The best athletes know that what sets them apart from the rest is their dedication to remaining fit and prepared regardless of their circumstances.

For this ‘Ask An IMG Trainer’ blog post, we decided to chat with Victoria Druehl, a Physical Conditioning Coach at IMG Academy in order to help you find ways to workout at home.

A man wearing does a plank on a yoga mat.

Workout Types

  1. Circuit Style: Pick five to six of your favorite exercises listed below and do a set of each with minimal rest between. After you make it through the circuit, take a rest before doing the exercises again three or four more times.
  2. Interval Style: Pick an exercise, for example: goblet squats, and do as many as you can for 20 seconds. After your set you then rest for 10 seconds and repeat eight times. Then, rest for two minutes, pick a new exercise and repeat.
  3. Superset Style: Pick lower body and upper body exercises or lower body and core exercises and do sets of them directly after each other without rest. After you finish the superset, rest for one to two minutes.

Below are some workouts you can do in circuit, interval, or superset styles with little or no equipment.

Upper Body

  • Pushups: multiple variations and grips
  • Arm circles/arm pulls
  • Dips

Core

  • Planks: multiple variations
  • Mountain climbers
  • Dead bug: on your back alternate moving side to side and raising your leg to your hand
  • Sit ups
  • Crunches
  • Scissor kicks
  • Toe touches

Lower Body

  • Body weight squats
  • Lunges
  • Glute bridges
  • Lateral squats
  • Lateral lunges
  • Wall sits

So mix and match away! Staying inside and working out in the privacy of your own home can truly be fun, and when practice starts up again, you’ll be glad you didn’t slack off on your training.

1 Comment

  • Tony Santy:

    Thanks for the information. Very useful and easy to do at home.Good Stuff!!!

The All-New PG 5 Is Here

Kick 2021 off right with the all new Nike PG 5. Featuring a more dynamic cushioning system and an updated outsole it's sure to take your game to the next level.

NFL Playoffs Trivia: Test your Knowledge of NFL History

Test your knowledge on NFL Playoff history and challenge your friends to see how your stack up among the gridiron greats.

Put In Work: Elite Football Training

Find the best football drills from the top trainers in the game to add to your workout program.

Amy Bream – No Excuses

Born without most of her right leg, Amy Bream has turned her excuses into motivation. See how she attacks every day in the gym with intensity here.

Evaluating the Contenders for the NBA Title

Basketball is back! This season promises to be one of the wildest yet and we're here to take a look at some of the teams that will be vying for the championship this season.

Finish Your Run Right with Cool Down Workouts from HOKA Runner Jared Hazen

Finish your run right with three cool down workouts with HOKA ultrarunner Jared Hazen.

Best Kids’ Running Shoes

Stress less and run more with a pair of shoes from our list of best kids' running shoes.

Inside the Mind of an Ultrarunner – With Jared Hazen and Mayra Garcia

HOKA runners Jared Hazen and Mayra Garcia share their insight on the sport of ultrarunning, what makes it special, what what it takes to be successful.

The NFL MVP Race is Heating Up

The NFL MVP race is heating up! Check out who the top contenders to take home the trophy this year are.

The Rings Club: Test Your Knowledge on Three of The Greatest To Ever Do It.

Test your knowledge about three of the greatest basketball players to ever take the court and see if the stats back up your argument about who the G.O.A.T is.

Softball Hand-Eye Coordination Drills with A.J. Andrews

Softball star A.J. Andrews shares how she sharpens her hand eye coordination skills to dominate on the diamond.

Ariana Dos Santos Featured Image

Enhance Your Skills with Dribbling & Footwork Drills from Ariana Dos Santos

From her very first steps, Ariana Dos Santos had a soccer ball at her feet. Now you can check out her favorite drills to improve her dribbling and footwork skills.

See More