(CNN)After weeks of being homebound, many people are missing the benefits of their gym memberships.
As a mind-body coach in professional sports, I train athletes who are used to unlimited access to fitness training tools. Like so many of us, however, a lot of athletes don't have home gyms, so I've been hosting Zoom video sessions to show them ways they can still train their entire bodies with less. In fact, using only bodyweight and some common household items, you can do a total-body workout at home to get yourself moving and feeling better.
This 10-move routine uses a backpack, broomstick, chair, towel and water bottles to help you fine-tune movement, build functional strength and alleviate areas of chronic tension. The workout takes your body through all planes of motion: sagittal (forward/backward), frontal (side to side) and transverse (rotating), as well as fundamental movements like squat, hinge, push and pull.
The exercises are divided into two groups of five, starting with more challenging lower-body exercises. Go through two to four rounds of Group I exercises before moving on to two to four rounds of Group II. Between rounds, take at least a minute of rest and drink plenty of water.
Important note: Always consult your physician before starting any new exercise program. Use caution and stop if you feel any pain, weakness or lightheadedness.
Set the stage
Settle into a space that has some natural light to help uplift your mood as you tackle the workout; if possible, face a window.
Before beginning your workout, do a quick warm-up, like a yoga or mobility flow. Try one of my Minute MoFlows.
Fill your backpack with enough water bottles so it's heavy enough to be challenging but light enough for you to maintain form throughout all of your reps.
Group I exercises
Backpack squat: 5 to 10 reps
This squat promotes total-body strength with a particular emphasis on the legs, glutes and core.
Stand with your feet slightly wider than hip distance apart. Hold the backpack close to your chest, which gives you a manageable center of mass and promotes core stabilization.
Although it might be tempting to throw your backpack on your back, don't. Because the weight of the backpack sits lower than a barbell would, it could strain your back.
Squat down between your legs as deeply as possible without pain. Keep your chest and head up with the back straight. Return to the starting position.
Broomstick single-leg hinge: 5 to 10 reps
The hinging movement promotes strength in your posterior chain (the back of your legs, glutes and back).
From a standing position, hold the broomstick horizontally against the front of your legs, which should be shoulder-distance apart, with arms straight. Begin a single-leg hip hinge by extending one leg behind you and hinging forward with a flat back. Keep the broomstick in line with your shoulders. Slowly hip hinge and stand back up with both feet on the ground.
Repeat exercise on the other leg.
Chair split squat: 5 to 10 reps per side
The squatting movement promotes total-body strength with a particular emphasis on the quads, glutes and core.