There are three groups of people, those who are struggling to find motivation to train, those who are struggling to come up with creative ideas for training, and people with home gyms. Home gym, folks, well done, you don't need this, but you may want it. If you're struggling to get creative, or maybe you're just not motivated because training is getting dull, this is for you.
Even though you don't have access to many different training loads, you still have access to other training variables. Specifically, tempo, range of motion, time under tension. Here are three challenging conditioning routines that address these variables.
First, you do a loaded movement. If you do not have load, no worries you can either go bodyweight or strap a backpack on as I did in these videos.
Squat: Load Explode Pulse Hold
Next, you take the same movement and make it explosive. The variation of the movement is a half rep or a pulse rep. For this, you go all the way down and then halfway up.
Push Up : Load Explode Pulse Hold
The last variation you will hold at the most challenging position. Check out these three routines and apply the same concepts to other exercises for more variation.
Lunge: Load Explode Pulse Hold