Conditioning Drill: BEST At Home Baseball Workout - No Equipment Needed (Baseball)
Complete bodyweight training program requiring no equipment. Perfect for home training, travel, or in-season maintenance when gym access limited.
Instructions
Circuit 1 - Lower Body: 1) Bodyweight Squats 3x20. 2) Reverse Lunges 3x12 each. 3) Single-Leg RDL 3x10 each. 4) Lateral Lunges 3x10 each. 5) Jump Squats 3x10. Circuit 2 - Upper Body: 1) Push-Ups 3x15-20. 2) Pike Push-Ups 3x12. 3) Inverted Rows on table 3x12. 4) Plank to Down Dog 3x10. Circuit 3 - Core and Power: 1) Mountain Climbers 3x20. 2) Plank variations 3x45 seconds. 3) Bicycle Crunches 3x30. 4) Burpees 3x10. 5) High Knees 3x30 seconds. Complete all circuits with minimal rest between exercises, 60-90 seconds between circuits.
Coaching Points
- No equipment doesn't mean easy - bodyweight training builds real strength
- Perfect form is crucial without external load feedback
- Progress by increasing reps, reducing rest, or adding tempo
- Circuit format provides conditioning benefit along with strength
- Can be done daily with appropriate intensity management
- Excellent for maintaining fitness during travel or season
- Add jumping variations for power development
At a Glance
- bodyweight only
- towel or resistance band (optional)
Quick Actions
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