The skinny (strong) on "AT-HOME" workouts
What’s my take on at-home workouts? I’ll tell you, but more importantly, I’ll tell you
How to make your at-home workouts as effective and efficient as possible
I’m asked all.the.time. by starting clients, random people in my messenger, and by friends if they can just do workouts at home. So when writing on this topic, I have to give a quick precursor:
I always suggest training in a gym setting
This is because you remove all distractions when you step into a gym
When all distractions are removed… it’s YOU time and you WILL push yourself (often harder) in a gym than at home
With all of these precursors aside, you can still make incredible progress at home and my reasons for sharing here are as follows:
At-home workouts are a gateway into really getting into training, really committing to yourself and to your goals, really getting into things, etc. So as we dive in… Remember
IT IS SO IMPORTANT TO START AND GET YOURSELF MOVING
2. WHY don't I just give you some tips and things that are actually going to make it super productive and give you some kick-ass workouts as well
3. I’m giving my email list a full body workout this week! So if this is helpful for you, get on my email list so you can receive that email with the full body workout that you can do in the gym or at home
THIS WILL BE HELPFUL FOR
Busy Mamas | Those Stuck in Snow Days Many Days per Year | Boss Ladies with 30 Minutes per Morning
LETS DIVE IN
I broke this into two categories to make it super simple and easy to understand to actually take away into your lifestyle
Every minute on the minute workouts
EMOM, E-M-O-M, every minute on the minute workouts
You can do these workouts with bands, without bands, with or without weights, and still get a kick-ass workout.
All you do for this type of workout is:
Pick five to seven exercises - they can be absolutely anything
Set an amount of reps that you want to do for each
For example, lets say your EMOM workout is jump squats, pulse squats, burpees, pushups, and sit ups. You’ll do 10 of each exercise. That is one SET.
You will complete 10 reps of each exercise then rest for the remainder of one minute
When the next minute starts, you’ll do 10 reps of the next exercise and so on
You’ll repeat this circuit 5 times with only resting as specified in #3
A full set takes about five minutes, so if you repeat that five times and you have a solid 25 minute workout, right? A solid 25 minute workout that's going to kick your ass, especially if you pick movements that are a little bit harder that involve jumping or that involve weights or bands or things like that.
^That is an EMOM workout.
B. Weight Training At-Home
All you need is…
…. A few pieces of equipment. See, I once wrote an entire training program for one of my clients who was going to be on a road trip and who wanted to workout just outside of her car while on a road trip for three months, so I had to get a little creative.
If you're willing to learn things and challenge yourself, a 20 pound kettlebell, a pair of 10 pound dumbbells, and some bands are all you need.
From there you can literally look up “Kettlebell Workouts - Arms,” “Kettlebell Workouts - Back,” “Kettlebell Workouts- Legs,” etc etc. Those three pieces of equipment keeps it super simple and you can have an amazing workout. If you want to go further with it getting different sizes of kettlebells, awesome!
When piecing together the workout, you’ll do the following:
Look up something like, “Kettlebell Workouts - Arms”
Take 5 exercises from there
Do 4 sets of 15+ reps of each exercise
This is really a gateway in my mind to moving onto bigger, better, more challenging things but you've got to start somewhere and you've got to prove to yourself that you can do it. You don't have to start by joining a Crossfit gym.
And if you’ve been training for a while, don’t just say screw it when time doesn’t allow you to get to a gym! Make it happen! Most people don't give themselves the chance because it's not perfect. You know what? That's fine. It doesn't have to be perfect, and it probably never will be, so embrace it!
Let’s recap: For at-home workouts we have two categories - A and B.
A, We have EMOM workouts, which are every minute on the minute workouts.
B, We have SIMPLE WEIGHTED workouts where we buy simple equipment - a 20 pound kettlebell, two 10 pound dumbbells, and bands. That will give you a really solid at-home workout that's weight training-based.
Again, it's all a learning process so have grace with yourself, girlfriend. Don't be a perfectionist. Just kick your own ass and do it consistently. That is a great start and you'll progress and you will get more excited about it!
If this was helpful, please share to someone who needs it!