Let’s face it, the weather doesn’t always cooperate, our work schedule can get in the way, and home life can mean running the kids to soccer practice and ballet throughout the week when you would normally be hitting the gym. No worries! Home workouts are a great way to change up your training while still helping you move closer to your goals.
The first thing you need to do is find a place in your home that provides you with enough space to safely complete the exercises in your workout. From there… let the fun begin!
You can structure your home workouts in a circuit where you move quickly from one exercise to the next or you can do one exercise, rest, and then do it again. Utilizing a circuit workout will also help keep your heart rate elevated and allow you to burn more calories during your workout.
Generally, you want to utilize higher reps for home workouts since you aren’t utilizing heavy weights that you would normally be using in the gym. Anywhere from 12-15 reps would be ideal and you want to really focus on the mind-muscle connect and feel the muscle contracting with each rep.
Due to the use of lighter weights for home workouts, you can even increase your volume during the workout by adding additional sets which can allow you to fully stimulate the muscle fibers.
Brandon Hendrickson says…
No matter if the weather or time changes your plans to go to the gym, there’s always a way around it to get your workout in!
Here are a few exercises you can do in the privacy of your own home:
- Push-ups (multiple variations)
- Flute bridge
- Standing calf raises
- Wall sits
- Bodyweight squats
- Pullups (on a secure structural beam)
You can use your own bodyweight or things around the house to get the most out of your workout! This includes items such as a towel, wall, soup cans, a broom, chair, or even your countertop. The key is to be creative with the items you use which can all be of varying weights.
So, no matter the situation there’s always a time and place to get your workout in which leaves no excuses to quit. Get it in!