Active From Home: 3 Very Efficient Exercises to Add to Your Home Workout

Active From Home: 3 Very Efficient Exercises to Add to Your Home Workout

Exercise and recovery go hand in hand and that is especially true when it comes to working out from home. Without support from gym staff and trainers, it is crucial that you pair your home workout with an effective recovery routine to ensure that you get the most out of your home workout. Try these easy to do home workouts and recovery exercises from HiDow International to add to your home workout during this unprecedented time.

1. Kettlebell Swings

Kettlebell swings are excellent for building strength in your back, glutes, and hamstrings.

To begin, set the kettlebell down in front of you at a full arm’s length away. Keeping your shoulders back with a neutral spine, “hike” the bell underneath you. Ensure that you are hinging at your hips while maintaining a firm grip and keeping your arms straight.

Root your heels firmly into the ground, then like a pendulum, use your backside to extend your hips and send the bell forward.

As the bell reaches its peak height, it should “float” as gravity takes over and brings the bell back underneath you. Keep this momentum going as you perform this exercise with a braced core, rooted heels, and a firm grip.

Recovering After Kettlebell Swings

After you’ve completed 3 to 5 sets of kettlebell swings, it’s time to stretch and help your muscles recover.

  1. Apply the electrode pads to the lumbar region of your lower back.
    *Placement is important, so you may need to do some micro-adjustments for the best results.
  2. Turn the device on and select either of the following modes, based on your preference:
  3. Adjust the intensity of your EMS/TENS device for a comfortable feel. As sensitivity may largely differ from one user to another, we recommend you to start low (level 1) and work your way up.
    As you stretch, the electrode pads will stimulate your muscles helping alleviate the pain and improve recovery time.
  4. 2. Kettlebell Half Kneeling Single Arm Overhead Press

This exercise is perfect for building strength and tightening the muscles of the upper body, especially the shoulder complex and lats.

Begin in a half-kneeling position by putting one knee down directly beneath your hip and the other knee up and in line with your foot.

For this exercise, we will be pressing the kettlebell overhead on the same side as the knee that is down. To ensure a proper grip, grab the kettlebell with your palm facing up and curl it until it’s at shoulder height while you rotate your wrist inward to allow the bell to rest on the shoulder for the proper starting position.

Once you are ready, press the kettlebell up and overhead, while rotating your wrist to face directly away from you.

After your arm is fully extended, begin lowering the bell while rotating your wrist back into the starting position.

Maintain proper body alignment, a braced core, and an upright posture while performing this exercise.

Recovering From Overhead Presses

After you’ve completed 3 to 5 sets of overhead presses, it’s time to stretch and apply muscle stimulation and help your muscles recover quicker.

  1. Apply the electrode pads to your upper arm, just above your biceps.
    *Placement is important, so you may need to do some micro-adjustments for the best results.
  2. Turn the device on and select either of the following modes, based on your preference:
  3. Adjust the intensity of your EMS/TENS device for a comfortable feel. As sensitivity may largely differ from one user to another, we recommend you to start low (level 1) and work your way up.
  4. As you stretch, the electrode pads will stimulate your muscles helping alleviate the pain and improve recovery time.

3. Kettlebell Bulgarian Split Stance Squat

This home exercise is used in building strength and stability within the muscles of the lower body, especially the glutes and quadriceps.

For this exercise, we will be holding the kettlebell on the same side as the knee that is forward.

Begin by grabbing the kettlebell with your palm facing up and curling it until it’s at shoulder height while you rotate your wrist inward to allow the bell to rest on the shoulder for the proper starting position.

Take your opposite side foot and place it behind you on a bench that is at approximately knee-height.

Grip the bench with that same foot, either with your toes or the top of your foot and square your hips so that they are facing forward.

To ensure the proper starting position, hop your lead leg forward until the back knee has ample space to bend without making the lead knee track over your lead foot.

Still holding the bell at your shoulder, bend your torso forward approximately thirty degrees.

Once you are in this starting position, bend your lead knee while descending at a diagonal angle towards the bench.

Once your knee is within a few inches from the ground, extend your lead knee and rise back up into your starting position.

Maintain a braced core, forward torso, and squared hips as you perform this exercise.

Recovering After Kettlebell Squats

  1. Following 3 to 5 sets, you will place the electrode pads on your quads before stretching.
    *Placement is important, so you may need to do some micro-adjustments for the best results.
  2. Turn the device on and select either of the following modes, based on your preference:
  3. Adjust the intensity of your EMS/TENS device for a comfortable feel. As sensitivity may largely differ from one user to another, we recommend you to start low (level 1) and work your way up.
  4. As you stretch, the electrode pads will stimulate your muscles helping alleviate the pain and improve recovery time.
Published by
HiDow International

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