For many of you, training at home during this time means no weights and little guidance. Sure, you can do Instagram push-up challenges all day, but how about a full-body workout to keep you strong in every position?

I’ve got you covered. 

Equipment Needed

• 2 chairs, 1 broomstick

Circuit

• Dips: 5-10 pause reps
• Bodyweight rows: 5-10 Pause Reps
• Split squats: 10 Pause Reps per Leg
• Neck plank: 10-30 seconds
• x 3-5 rounds

Dips

Arrange the chairs back to back. Pull apart so the tops of the chairs are exactly shoulder width. Perform dips on the chairs with slow and controlled technique. Pause at the bottom for 3 seconds, then press up. Lock out at the top of each rep.

BW Row

Place the broomstick across the top of the two chairs (same width as during dips). Grab the broom with either an overhand wide or underhand medium grip and straighten your body out so only your feet are touching the ground. Row your chest up to the bar, squeezing your shoulder blades together and keeping your body straight the entire time. Hold for a 3 count at the top of each rep.

Split Squat

Hold a pair of dumbbells at your side (if you have a pair) as you stand facing away from the chair. Place one leg behind you with your foot on the chair (laces down). Keep your chest up as you perform a single-leg squat. Keep your knee behind the front of your foot. Hold at the bottom for 3 seconds then explode up. Repeat the prescribed number of reps on the opposite leg as well.

Neck Plank

Start by sitting in front of the chair and walk out until only your head is touching the seat as you lay back. Bridge your hips up so your spine is flat and your knees are bent at 90 degrees. Start with 10-second holds and work up to 30 seconds.

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.