Rob's Health Crunch - Helping you Lose Weight, Get Fit, Live-Well
No Result
View All Result
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto
    • Live-Well
    • Travel
  • Video
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Travel
  • Online Coach
  • Appointment
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto
    • Live-Well
    • Travel
  • Video
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Travel
  • Online Coach
  • Appointment
No Result
View All Result
Rob's Health Crunch - Helping you Lose Weight, Get Fit, Live-Well
No Result
View All Result
Home Blog Fitness

Why You Should Practice this Powerful Stay-at-Home Strength-Routine to Build a Lean Body & Better Posture

Going to a gym during the latest omicron episode is not a good idea — do this instead.

Rob Hourmont by Rob Hourmont
December 22, 2021
in Fitness
Why You Should Practice this Powerful Stay-at-Home Strength-Routine to Build a Lean Body & Better Posture

The Downhill Position

Share on FacebookShare on Twitter

I don’t enjoy gyms at the best of times. If I go, I’ll try to find a private one with as few people as possible. I just don’t see the fun of being in a gym with many sweaty people around, working out, and breathing the same air.

It’s not a healthy environment, especially during these challenging times.

That’s the main reason I focus on using my body as my gym, at home, or in nature. I have complete control; I’m flexible with my exercises while breathing clean air and not facing too many people.

Going at it alone (or with your partner/family) is the absolute best way to go for now, with your health being priority No 1.

Worried you might lose your form?

There’s no need to be concerned. There are so many great natural bodyweight movements, it’s almost endless and fun! Once you understand the immense number of exercises and different types of workout routines using only your body, you’ll be amazed and happy!

Here are several more great benefits of bodyweight training:

  • You learn how to use your body effectively
  • Risk of injury near zero
  • It saves money and time
  • Can be performed anywhere, anytime

I enjoy those freedoms and not having to worry about where the next gym is, especially when traveling.

Let’s get to the routine.

1. Negative Push-Up

Get down into the classic push-up position; go down and stay down as long as you can.

2. Plank

From there, move into the plank position and hold for your maximum time, aiming for at least 1 minute.

3. Down-Dog Stretch

Go into the down-dog yoga pose with your legs straight and keep this stretch for a good minute — a very effective lower backstretch.

4. Cobra Stretch

Get into the cobra position, arms and legs straight, and look up and back as far as you can. Hold for 1 minute. This one is a great core stretch and shoulder-strengthening exercise.

5. Downhill Position

Adopt the downhill skiing or “tuck” position, sway from side to side, then jump up as high as you can and back to the swaying downhill position. Keep going for 1 to 2 minutes.

6. Handstand against a wall

This exercise is for the advanced, but anyone can learn it with practice and determination.

Find a flat empty wall facing the wall, face the wall and place your hands shoulder-width on the ground, with around 1 hand-length distance to the wall.

Now position one leg forward and one leg back, so you’re in a sprint starting position. From here, use all your power to accelerate up with your forward leg and touch the wall with your back foot. Then, touch the wall with both feet and hold this position, with your arms straight and elbows locked, for your maximum time.

I know it sounds complicated, so I’ve included an instructional video.

The Handstand

If you aren’t comfortable with the handstand, leave it aside and go with the other 5 movements.

One set shouldn’t take longer than 5 to 7 minutes. The key is that you go from one position to the next without resting and hold each until muscle burn sets in.

Rest for 2 to 3 minutes after the set and repeat 3 to 4 times. A super effective 3-set session is done in only 15 to 18 minutes!

Once you’ve completed one set, you’ll see how tough this is, and if you manage to knock out 3, you’ll have completed a super-powerful bodyweight strength-training and stretching session.

Rounding it up.

Home or outdoor micro workouts are fun and easy to learn, plus super effective, and efficient.

Spending less or no time in crowded gyms or other training facilities is without a doubt a better choice for your health at this time.

You needn’t worry about losing form, as if you perform this routine correctly, you’ll build lean muscles and burn fat without the risk of hurting yourself.

I see this as a wonderful beneficial workout method that can be practiced anywhere, whenever you like, plus you save time and money!

It’s a clear win-win for me.

Stay safe and healthy, folks.

Thanks,

Rob

Tags: balibali lifestylefitnessFitness Balifunctional movementhealthhealthy training
Rob Hourmont

Rob Hourmont

Writer, Health Coach & Former Olympic Athlete. It’s my wish to Inspire, Inform and Motivate others to Live a Healthy Lifestyle.

Related Posts

4 Super Effective But Tricky Body Moves That Boost All Your Muscle Groups and Mind
Fitness

Staying Fit In A Buzzing Tropical City

by Rob Hourmont
June 20, 2022
You‘re Working Out to Lose Weight But Are Gaining Instead. Here’s Why
Fitness

You‘re Working Out to Lose Weight But Are Gaining Instead. Here’s Why

by Rob Hourmont
May 18, 2022
You Are Exercising Wrongly and Wasting Your Time
Fitness

You Are Exercising Wrongly and Wasting Your Time

by Rob Hourmont
May 18, 2022
14 Planking Versions to Blast Your Core & Whole Body and Sky Rocket Your Positive Mindset
Fitness

14 Planking Versions to Blast Your Core & Whole Body and Sky Rocket Your Positive Mindset

by Rob Hourmont
May 10, 2022
Walking and Planking on a tree trunk
Fitness

2 Easy Lifestyle Habits that Will Boost Your Health and Life – Welcome to Walking and Planking

by Rob Hourmont
April 26, 2022

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

I agree to the Terms & Conditions and Privacy Policy.

RECENT

Staying Fit In A Buzzing Tropical City

by Rob Hourmont
June 20, 2022
4 Super Effective But Tricky Body Moves That Boost All Your Muscle Groups and Mind

Try the urban jungle trek! Staying active in the baking heat in summer, or where I am now in Phnom Penh,...

Read more

The Ghosting Cowards

by Rob Hourmont
June 18, 2022
a dracula lady

The term “ghosting” was invented in the early 2000s. It was primarily used to describe people’s poor behavior in personal...

Read more

False Weight-Loss Claims Make Me Mad!

by Rob Hourmont
June 18, 2022
me planking on the beach

The misleading, and blatantly wrong information about weight loss, health, and fitness that’s published online every day is staggering. It’s...

Read more
  • Contacts
  • Bio
  • Privacy Policy
  • Terms & Conditions

© 2021 Robs Health Crunch All Rights Reserved.

No Result
View All Result
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto
    • Live-Well
    • Travel
  • Video
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Travel
  • Online Coach
  • Appointment

© 2021 Robs Health Crunch All Rights Reserved.

Welcome Back!

Login to your account below

Forgotten Password?

Create New Account!

Fill the forms below to register

*By registering into our website, you agree to the Terms & Conditions and Privacy Policy.
All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.