There are a lot of people out there struggling because they are missing their regular gym routine.

At the same time, people are being flooded with exercise content from around the world. Some good, some bad, some ugly.

Today, I would like to offer you 4 techniques/ adjustments that you can apply to any movement to continue to build strength, and challenge your body while you are stuck at home. This is not a one size fits all approach, but rather a set of ideas that you can apply to what you are already doing.

#1 Focus on the Eccentric Motion

The eccentric motion, aka the negative, is of paramount importance to muscle strength and development. Not to mention slowing movement down reinforces good movement quality

#2 Combine Movements for “Complex” Training

Complex training is the combination of a strength based exercise with a plyometric/ explosive exercise. Again, a very simple but effective way to create progressive overload with no equipment.

#3 Add Isometric Pause

Super simple. Just pause at any point in the movement. Makes it exponentially more difficult, promote stability and truly “owning” the movement. Here I am doing 3 isometric pauses in my pushup.

#4 Compound Set Body Parts

Basically do two or more exercises with the same muscle group back-to-back. I love compound sets for building strength and endurance in the core when I don’t have a lot of equipment. Gymnasts are the masters of this stuff.