There are lots of good home workouts online at this point. Bodyweight workouts can be great. But for athletes and others they aren’t enough, especially if you are home-bound for a while. A full home gym is great, but requires space and money.
Here are two different types of workouts. The first requires just bands (Amazon for $40 for a full set). The second requires a sled of some sort (you can make one out of a free tire and about $5 worth of supplies – see how to make a drag sled)
- Zercher split squat, rear foot elevated split squat or step up – Zercher just means that you hold the bands in the crook of your elbows, hitting the biceps and upper back
- Push ups (regressed on an elevated surface, progressed by using a band
- Single leg, single row hinge and row
- Broad Jumps
- Forward/backward lunge
- Lateral Lunge
The first three are really all you need as they will hit the basic movements – squat, hinge, upper press, upper pull. The next three add power, loaded forward movement and lateral movement.