If you’re stuck at home and unable to go to the gym and looking for a quick calorie burning home workout then this is for you. The most efficient way to burn the most calories is by using the most muscles. So here are 4 home workout exercises you can do to work every muscle in your body, using your Auster system. If you want to see how to set up your Bone Anchor at home, click here.
1) The Squat / Squat Variations
Undeniably one of the most functional, full body exercises out there. This exercise works your Quads, Hamstrings, Glutes, Core and Lower Back. You can perform an assisted squat using the Power Straps, or to add resistance simply loop the Dynamic Bands around you from a low anchor point. Unilateral variations such as the Bulgarian Split Squat are more challenging and recruit more muscles as it involves a balance aspect. Whichever variation you choose, make sure to pump out lots of reps and you’ll quickly feel the burn.
2) Rows / Row Variations
Rows are an incredible exercise for the whole back. Working your Lats, Traps, Rhomboids, Rear Delts, Spinal Erectors and Biceps; they are amazing for strength and to encourage better posture. Pull ups are the most difficult variation, but most people do not have access to a pull up bar at home, and many perform the exercise improperly. Be sure to pull from your elbows, squeezing your shoulder blades together with your chest up.
3) Chest Press / Press Ups
Press ups are the classic upper body push exercise. Both exercises work your Chest, Delts, Triceps and Core – however the suspended chest press also requires additional stabiliser muscles to control your body. The chest press is also easier to modulate to make easier or harder by simply walking your feet closer to or further away from the anchor.
4) Knee Tucks
In a plank position, with your feet in the Power Straps, this exercise trains much more than just your abdominals. Requiring strong Shoulders, Arms, Back and Core to keep you stabilised throughout the movement, this variation is far superior to the traditional ab crunch. You can add a variation to the exercise by alternating bringing your knees to your elbows for an additional oblique contraction – the pendulum crunch.
All these home workouts can be performed in the order written, aim for 15-20 squats, 15-20 rows, 10-15 chest presses and 10-15 knee tucks. Rest for 2 minutes then repeat 3-4 times. Exercises can be performed using the Power Straps, or Dynamic Bands for a different variation.