Going to a gym or any other sports center to train, we know that, on many occasions, it requires a large dose of willpower and motivation. Well, imagine doing it at home... we've all experienced it in 2020! Do you already know how to create an ideal routine for home workouts?
Work out at home!
Whether for comfort, time, or safety, working out at home can be a great advantage, saving a lot of time to invest in other things. The only drawback might be the equipment we have. Some people have fully equipped gyms in their homes, but if you're not in that fortunate group, here are some super practical tips for training your body without needing equipment or by using things you already have at home.
Options for training without professional equipment:
- A chair. – with which you can do squats in different positions, single leg, Bulgarian split squats, tricep dips...
- A table. – yes, a table. It's ideal for pull-ups; position yourself under the table, place your hands slightly wider than shoulder-width apart on the edges, and pull your chest up with your core firm and tight. This exercise involves much more than just your lats! You'll work your entire upper body in one movement and challenge yourself by controlling your own weight.
- A broomstick. – ideal as a guide for squats, waist twists, shoulder and back exercises on the floor (lying face down, lifting your torso while holding the stick and performing an extension movement forward and a flexion movement towards your chin).
- Water jugs or milk carton boxes. – with a large jug, you already have a 5 or 8-kilo "kettlebell," and the same goes for a box of 6 or 8 milk or juice cartons. With them, you can do squats, sumo squats, lunges (moving forward or in place). Also shoulders, pullover supported on the floor or a bench. And to finish off the glutes, let's not forget! By resting half of our body on the sofa and with a water jug on our hips, we'll do some Hip Thrusts that are just as good as those you do at the gym.
- Stairs. – If you have stairs in your house or building, use them! Going up and down stairs is a complete exercise; you can vary your speed, go up two steps at a time, add weight by carrying a backpack with books, jump up... Just be very careful going down; descend normally, as the variations are really done when going up.
- Towel. – also very versatile. You can perform exercises like shoulder press, variations of abdominal planks (sliding your feet, bringing your knees to your chest), backward lunges and their variations, push-ups, and many more.
How to design an ideal routine for home workouts?
One of the most motivating ways I recommend for working out at home is to do it in a circuit, that is, choose one exercise with each of the utensils you have and do 3 to 5 rounds. Since you won't have as much weight as in the gym, increase the number of repetitions, make the execution intense, and you'll also work your cardiovascular system.
- Make a weekly plan. Write down the exercises you're going to do each day, like the written routine your instructor would give you at the gym.
- 3 to 4 times a week is ideal, so you also have time to recover and even incorporate new exercises.
- Create a playlist with your favorite music; this is very, very important. Music moves us!
- Don't forget to warm up well first and stretch for 5 to 10 minutes at the end.
- And of course, I recommend taking BCAA+Glutamine or Isolate Whey Protein at the end of each session to help your muscles recover and continue progressing.
Want to add new songs to your workout?
Check out the workout music playlists created by Team Weider on Spotify. It includes essential songs from Weider athletes. Choose the playlist that suits you best: electro or rock, and hit your workout hard!
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Why ECO? Towards a more sustainable world
What have I learned from 2020? New year, new vision