Three at home weight-based exercises that work your entire body

If you can't make it to a class, following these exercises will help fuel your workout fix!
Published October 16, 2019 11:22 a.m. EST
Last Updated October 16, 2019 11:22 a.m. EST

Rowing classes have been all the rage in fitness this year! Whether you're looking to maintain lean body mass or improve your cardiovascular health, there are numerous benefits to using a rowing machine. While you might enjoy taking a class or two, the cost can definitely add up and it's not exactly practical for all homeowners to have a machine. Fitness Expert Nick Vasilyev showed us three simple at-home exercises that are a great alternative to a rowing machine or a class. 


When rowing, your body can engage in a sequence that warms up the muscles while also stretching your hamstrings. A similar result can be achieved by using a kettlebell during this exercise. Hold the kettlebell to your chest in a cradled fashion while keeping your back straight. Then, bend over to stretch your hamstrings. Continue to stretch and bend your knees, then bring your butt to the ground. Lastly, straighten your knees out and unhinge your back so that you finish the exercise by standing up straight. 


Throughout a rowing session, you frequently need to reach toward your toes. This movement requires mobility through your hamstrings and your lower back. If you're looking for a way to continue that movement at home, we've got you covered! All you need is an elevated surface that's a few inches off the ground. Simply place your toes on the platform with your heels dropped lower than the platform; this alone helps stretch out your calves. To extend the stretch up your legs through the hamstring, glutes and into your lower back, keep the leg straight and bring your hip back. 


While many assume that rowing only requires using your arms, it's a movement that relies heavily on one's legs and back. For this exercise, keep your feet shoulder-width apart. Start with dumbbell weights just below the halfway mark on your shin. Ensure that your posture and shoulder position is completely locked here before you start any movement. If this is your first time using dumbbells, it might be helpful to have a friend or family member guide your posture. From there, extend your legs until the weights reach the height of your knees. Your back will start to lift upright, raising you to a standing position. 

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