WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, we’ll discuss how you can orchestrate an at-home workout.
There are times you just cannot get to the gym or to the handball courts. You might be traveling, the courts might be closed, or you might just be too busy. How can you still workout? Try creating your own at-home interval training routine that can be done in your living room in just 15-20 minutes.
You can design an at-home workout routine that requires no weights or equipment. There are dozens of bodyweight exercises that will push you to the limit, all without having to drive to the gym or the courts.
Example of an at-home interval training workout
- Pushups: 3 sets of 15
- Planks: 3 sets of 30 second
- Wall sits: 3 sets of 30 seconds
- Squats: 3 sets of 15
- Lunges: 3 sets of 15 on both legs
- Jumping jacks: 3 sets of 30
- Reverse lunges: 3 sets of 15 on both legs
- Burpees: 3 sets of 10
More examples of bodyweight exercises you can do at home:
- Arm circles
- Step-ups
- Mountain climbers
- Bear crawls
- Calf raises
- Tricep dips
- Side planks
- Bicycle sit ups
- One leg balance
- Shadow boxing
If you are not used to doing bodyweight exercises, reduce the number of reps, or you will be very sore for 2-3 days.
Incorporate these bodyweight exercises for days you have to stay home!
David Fink
WPH Fitness Director