3 At-Home Exercises I Swear By as a Personal Trainer

Want to improve your strength and mobility in a hurry?

David Liira, Kin.
5 min readJun 14, 2024
Image from Karolina Kaboompics on Pexels

As a trainer and kinesiologist, one of the biggest barriers I run into is accessibility. Many of my clients rely on home-based exercises due to time or financial hurdles. Due to this, I’ve become accustomed to translating virtually all gym-based movements to at-home alternatives. While you may think this is a challenging feat based on the disparity in equipment and resources, accomplishing high-quality workouts at home isn’t as hard as you think.

One of my favorite ways to replicate gym exercises is to use sliding disks. This effect can also be achieved by simply wearing socks on a hard floor. Through this strategy, you can take your lower and upper body through full ranges of motion under tension — much like many of the machines you find at the gym. While this may not always be a perfect replication, it does a damn good job of developing your strength, mobility, and endurance.

Furthermore, there is a flow to these movements that is satisfying and joyfully fun to experience. It’s as if you’re creating your own Pilates studio in any space you may find yourself in. I think I’ve hyped up these movements enough so let’s dive into the three that are most commonly prescribed in my programs. If you can add these into your…

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David Liira, Kin.

Kinesiologist. Writing on health and the human condition. Clap and I clap back. https://www.davidliirakin.com