There are several power exercises you can do at home, even as a beginner.
You just need to focus on body weight exercises that will develop the strength of your lower body, core, and upper body musculature.
Exercises such as the alternating lunge jump, Superman push up, and the split squat are going to help you develop strong muscles at home without equipment.
As a beginner, this should be the first step you take if you want to train for athletic competition and a more intense weightlifting regimen.
Next time you start a new workout routine, try these nine power exercises at home for beginners.
Power Exercises at Home for Beginners
1. Alternating Lunge Jumps
One of the most challenging exercises you can do at home for a beginner is the alternating lunge jump.
This power exercise is going to challenge your quads, hamstrings, glutes, inner thighs, and calves.
Add a weight vest or pair of dumbbells to make this exercise even harder.
2. Broad Jumps
Being able to bound a long distance is a good indicator of power.
Practice your broad jump and force yourself to utilize your entire body in an explosive manner.
This is a simple exercise you can do right in your living room at home.
3. High Knees
Another powerful exercise you can do at home and simple enough for a beginner is high knees.
This exercise is going to not only force you to have quick, explosive legs, but will strengthen and quicken the speed of your hip flexors.
Any athlete who does a lot of sprinting should be doing this exercise at least 2 to 3 times a week.
4. Superman Pushups
A Superman pushup is a challenging way to complete a pushup by hurling your body up into the air and extending your arms like Superman.
This exercise will help develop a powerful core and chest muscles.
You can also do a falling pushup, pushup jack, renegade row or walking pushup to challenge these muscles.
5. Jump Rope
An easy way to push your calves to the limit is with a jump rope.
Each jump is a powerful movement for your calves, helping you to develop quickness and rebounding capabilities.
The jump rope is a simple and effective exercise you can do at home as a beginner.
6. Burpees
A favorite for many personal trainers, burpees are a great full body exercise.
The exercise challenges the power capacity and stamina of your legs, arms, back and abs.
Do this with a weight vest for an added challenge.
A personal trainer from Edina, Minnesota completed 715 burpees in 1 hour!!
Fun fact
7. RDL’s
A great way to develop power in the posterior chain is with the Romanian Deadlift.
This exercise is going to work the entirety of the hamstrings, glutes, and erector spinae.
Do this exercise with a dumbbell for best results.
8. Thrusters
Another simple and effective exercise to generate power throughout the body is with the thruster.
A powerful squat followed up by shoulder press is going to give you a tough and challenging workout.
Mix the lunge jumps in as a superset and you will be dripping sweat after a few sets of this.
9. Sumo Squat Jumps
Last on my list of power exercises at home for beginners is the sumo squat jump.
Every athlete needs strong leg and inner thigh muscles.
The further you push your knees out on the squat, the more your inner thighs are challenged.
Do this and the rest of the exercises on this list for a super tough workout a home.
Other power exercises you can do at home for beginners include:
- Split Squats
- The Starfish
- Plank Punches
- Globe Hops
- Butt Kickers
- Wind Sprints
- Mario Jumps
- Side to Side Shuffles
- Mountain Climbers
- In-and-Out Abs
Summary: Power Exercises at Home for Beginners
Creating a workout at home tailored for a beginner can be challenging, especially if you don’t have any fitness equipment. If you want to step your game up, it will be a smart idea to at least get some dumbbells and a weight vest to enhance your exercises. Choose exercises that use an explosive contraction and continue to increase the weight over time. Mix different exercises in to make sure you hit all the various muscle groups. Last of all, always use good form and do your exercises to fatigue.
