Wrestler Home Workouts

Time: 10–15 minutes

Location: Home, bedroom, or backyard

Level: Beginner to Intermediate

🔥 Before You Start

Grab some water and get your body moving for 2 minutes:

• Light jog in place

• Arm circles ( forward + backward )

🏃‍♂️ 1. Warm Up ( 2 – 3 Minutes )

Wake up your muscles and get loose:

• High Knees – 30 seconds

• Lunges in Place – 10 reps per leg

• Arm Circles – 30 seconds each direction

• Butt Kicks – 30 seconds

🛠️ 2. Strength Circuit ( ~ 6 Minutes )

Do each move for 30–45 seconds

Rest 15–30 seconds between exercises.

Repeat the full circuit 2 times if possible.

• Push-Ups – Control the movement, stay strong

• Bodyweight Squats – Sit low, keep chest lifted

• Plank Hold – Tight core, straight back

• Superman Hold – Lay on stomach, lift arms and legs

• Mountain Climbers – Quick knees, light feet

🥵 Short on time? Do one round. Feeling good? Go for two!

🧘 3. Cool Down & Recovery ( 3 – 5 Minutes )

Finish strong by stretching and calming the body:

• 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 (x5)

💬 Tips for Wrestlers:

Stay consistent, even short workouts add up.

Cooling down helps prevent injuries.

Fuel up afterward with a healthy breakfast: think protein + fruit!

👊 Keep showing up. Off-the-mat work builds on the mat confidence. You don’t need a gym, just heart, hustle, and a little space to move.