Life as we know it has changed and exercising from home is becoming more and more common. A major challenge for those working out from home is lacking adequate weights – many of us live in small spaces and do not have room for equipment, cannot afford weights, or the weights/equipment is backordered from increased demand. Incorporating Offset Exercises with common household items is an incredible option to consider for strength and maintenance! If you do happen to have dumbbells or kettlebells, these are still excellent exercises to perform from time to time. By offsetting the weight on one side of the body, you will develop strong core strength and back stabilization, expose any imbalances/asymmetries, and promote good form and concentration as it is much more difficult to “cheat”.
Warmup: 4 Rounds
- 5x each Offset Squat
- 5x each Offset Pushup (elevate one hand onto a book or two!)
- 15x each Single-Leg Jump Rope or Lateral Hops
6 Rounds
- 6x each Thrusters or Heavy Offset Squats
- 5x each weighted Situps
- Starfish Stretch
Finding a household item to properly and safely perform a single-arm thruster may be tough. You can use a 2-Liter bottle to fill rocks, pebbles, sand, or even concrete if you really need it heavy! If this does not do the trick, try filling a medium-sized bag with appropriate weight, throw it over one of your shoulders, and go for some heavy offset squats!
6 Rounds
- 25 yards each Offset Farmers Carry
- 5x each Alligator Pushups
- Chest Smash with LAX Ball (make it hurt!)
A great home-option for Farmers Carry is to use pail or milk jug and be creative how you fill it to have appropriate weight.
6 Rounds
- 4x ea Snatch or Clean
- 5x ea Single-Leg Box Jumps (jump from 2 feet, land one 1 foot, keep your balance!)
- Instep Stretch
Just like your single-arm Thrusters, use a 2-Liter bottle or even a bottle with a smaller diameter so you are able to have a good grip. This should be performed to mimic a single-arm dumbbell Snatch or Clean.
