Matthew Sheets’ Functional Home Workout

Workout With A Local

 

Matthew Sheets headshot

 

“I like this workout because it targets the core and hips, which are parts of the body where many people can benefit from gaining strength and balance. These exercises can be done from the comfort and convenience of your own home and with no equipment!” –Matthew Sheets, Be Strong Health & Fitness

 

 

Bulgarian Split Squat Exercise

Bulgarian Split Squat

Elevate one foot behind your body on a platform such as a bench, chair, or couch. Find your balance and then squat down until the thigh of your front leg is parallel with the floor. You should feel a deep stretch and contraction in your quadriceps and gluteus muscles as they work together to raise your body back to the starting position. Repeat 8-10 times and then switch sides. 

 

 

Matthew Sheets doing a walkout with optional push up exercise

 

Walkout With Optional Push-Up

Start this exercise in a standing position. Hinge at the waist, bringing both hands to the floor. Begin to walk your hands out until you are in a plank position and your body is parallel to the ground. From here, you can add in a push-up or walk your hands back toward your feet, keeping a tight core, and return to standing. Keep your legs as straight as possible for an added hamstring and calf muscle stretch. Repeat 8-10 times. 

 

 

single leg hip thrust exercise

Single-Leg Hip Thrust

For this exercise, start by lying flat on your back with the soles of your feet on the floor. Extend one leg straight out in front of you, letting it hover several inches off the floor. Contract your gluteus muscles and raise your hips, coming into a bridge pose. Lower back down to the starting point with your back resting on the ground, and repeat 12-15 times before switching sides.  

 

 

Jackknife exercise

 

Jackknife

Lie flat on your back, extending both arms over your head. Bring your knees to where they are pointing toward the ceiling and your heels are hovering a few inches off the ground. Contract your abdominal muscles and simultaneously tuck your knees into your chest while also crunching up to bring your shoulders off the ground. Return to the starting position, and repeat until you can’t do any more repetitions. 

 

 

side plank with leg raise exercise

Side Plank With Leg Raise

A mega core strengthener, this exercise begins in a side plank position. Come onto one forearm to support your body weight and straighten your legs out, stacking one on top of the other. Lift your hips off the ground, and elevate your top leg roughly two feet. Lower your top leg back down to meet your bottom leg. Repeat 12-15 times before switching sides.