Discover 10 essential at-home movements for hybrid athletes that combine strength, endurance, and cardiovascular fitness.
1. Push-Ups
- Target: Chest, shoulders, triceps, and core.
- Description: Start in a plank position with hands placed slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up.
2. Squats
- Target: Quadriceps, hamstrings, glutes, and core.
- Description: Stand with feet shoulder-width apart, lower your body by bending your knees and hips as if sitting back into a chair, then return to standing.
3. Burpees
- Target: Full body (cardio, strength, and coordination).
- Description: From standing, drop into a squat with hands on the floor, kick your feet back into a plank position, do a push-up, jump feet back to hands, and jump up.
4. Lunges
- Target: Quadriceps, hamstrings, glutes, and calves.
- Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to standing and repeat with the other leg.
5. Plank
- Target: Core, shoulders, and back.
- Description: Start in a forearm plank position with elbows directly under shoulders and body in a straight line from head to heels. Hold this position while engaging your core.
6. Mountain Climbers
- Target: Core, shoulders, and cardiovascular system.
- Description: Start in a plank position and alternate bringing one knee to your chest, then back out, as quickly as possible while maintaining form.
7. Glute Bridges
- Target: Glutes, hamstrings, and lower back.
- Description: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling by squeezing your glutes and hamstrings, then lower back down.
8. Superman
- Target: Lower back, glutes, and hamstrings.
- Description: Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, hold for a moment, then lower back down.
9. Bicycle Crunches
- Target: Core, especially obliques.
- Description: Lie on your back with hands behind your head and legs lifted. Alternate bringing your elbow to the opposite knee while extending the other leg straight.
10. Jumping Jacks
- Target: Full body (cardio and coordination).
- Description: Start with feet together and arms at your sides. Jump feet out to the sides while raising arms overhead, then return to the starting position.
Conclusion
Incorporating these at-home movements into your routine can help you maintain a balanced and effective hybrid athlete training program, combining strength, endurance, and cardiovascular fitness. Whether you have a busy schedule or limited access to a gym, these exercises can be performed anywhere to keep you on track with your fitness goals.
Andrew lives in Minneapolis, MN where he was a multi sport athlete and power lifting competitor. Andrew played college football at the University of St. Thomas and coached at his alma mater High School Spring Lake Park where he was a decorated athlete and sits in the Weight Room Hall of Fame.
