Indoor Strength Workout

The weather is getting colder, the days are getting shorter, and face it - it’s hard to squeeze that outdoor session in. It’s time to bring the workout inside! This is a simple and effective 20 minute workout you can do practically anywhere to improve strength training during the off-season. Thanks to our friends at The Vault for sharing the video and workout!

The 20 Minute Indoor Strength Workout

4 minute Tabata Intervals (8 rounds of 20 seconds of work followed by 10 seconds of rest per exercise)

  1. Exercise Skaters (4 min.)
  2. Spider-Man Push-ups (4 min.)
  3. Hip Thrusts or Bridges (4 min.)
  4. Air Squats (4 min.)
  5. Plank Knees to Elbow (4 min.)

Total length of workout: 20 minutes

Check Your Form

Form is key to making sure you’re working the right muscle groups, avoiding injury, and building strength effectively and efficiently. Use the video below for reference to check your form and see each move in action.


Don't forget - just because you're in the off-season doesn't mean you skip out on recovery. Keep drinking that Rebuild after your indoor sessions to build strength efficiently!

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