Wrestler Home Workouts

Time: 10–15 minutes

Location: Home, bedroom, or backyard

Before You Start: Drink water and do 2 minutes of light movement ( jog in place, arm circles )

1. Warm-Up (2 – 3 minutes)

• High Knees – 30 seconds

• Lunges in Place – 10 reps per leg

• Arm Circles (forward/back) – 30 seconds each

• Butt Kicks – 30 seconds

2. Strength Circuit ( 2 rounds, ~6 minutes total )

Do each exercise for 30 – 45 seconds, rest 15 – 30 seconds between.

1. Push-Ups – Focus on form, go slow

2. Bodyweight Squats – Sit low, chest up

3. Plank Hold – Tight core, flat back

4. Superman Hold – Lay on belly, lift arms & legs

5. Mountain Climbers – Core + cardio boost

Repeat the circuit once or twice depending on time and level.

3. Cool Down & Recovery ( 3 – 5 minutes )

• Child’s Pose – 1 minute

• Hamstring Stretch ( sit and reach ) – 30 sec per leg

• Quad Stretch ( standing ) – 30 sec per leg

• Shoulder Stretch – 30 sec per arm

• Deep Breathing ( inhale 4 sec, exhale 6 sec ) – 5 rounds

Tips for Wrestlers:

• Keep consistent! A little every day builds habits.

• Don’t skip the cool down — flexibility = fewer injuries.

• Add a healthy breakfast after ( protein + fruit ).