We are coming up on one year since the world, as we knew it, changed forever. Things that we took for granted such as going out to eat, social gatherings and shaking hands with strangers are off the menu for the foreseeable future. One things we really took for granted is the way we exercise, for decades fitness enthusiasts would flock to the local gym and sweat it out as a group. With lockdowns in effect, and the risk still prevalent we’ve had to go back to the basics when it comes to fitness and to keep each other safe.
Enter the home gym…this gym is unique and completely customizable to fit your goals, space and budget. If you think you need an incline bench machine and a leg press machine to reach your goals you would be off base. These machines are relatively new inventions while toned physiques have been around forever.
The entire body’s musculature can be stimulated with a very basic routine. This will be outlined here. This routine is to be completed with no equipment whatsoever.
**We are not licensed personal trainers, the circuit below is one that we use regularly. If you are unsure about your ability to perform these exercises we recommend consulting with a physician.
Body Weight Only Full Body Routine #1
Protocol: Complete each exercise for 30 seconds one after the other until you’ve completed all exercises on this list. Once you’ve gone through the list rest for 60 seconds and repeat the circuit twice for a total of 3 giant sets. As always we recommend starting with 2-3 min of aerobic work (jumping jacks, burpees) prior to stretching. Once your warm-up is complete (aerobic and stretching) you are ready to begin.
- Bodyweight squat: Place hands on the back of your head and keep feet shoulder width apart and toes slightly angled. Bend at your knees to lower your body until parallel with the floor. Pause briefly and return to the starting position. Repeat.
- Push Up: Begin in prone position with arms slightly wider than shoulder width. Arms should be directly under shoulder with soft elbow. Lower your body by bending elbows and maintaining straight back. Pause slightly at the bottom at return to the top. Repeat.
- Lying back extensions: Lie face down on the floor or a mat. Place hands behind your head. Slowly use your back to lift yourself off the mat. Pause briefly and return to the starting position. Repeat.
- Crunch: Lie on the ground or mat with knees bent and hands behind your head. Slowly use your core to lift yourself off the ground until you feel the stretch in your core. Pause briefly and return to starting position. Repeat.
This routine will work your entire body and acts as both a cardio program (due to the protocol) as well as strength training and is far more effective than cardio alone. Try to remember to take notes from all workouts as the key is progression. For example if during the 30 sec interval you performed 10 pushups, try to increase the number of reps performed in the 30 sec interval the next time you perform the circuit.
Bonus tips for motivation!
- Most important and most obvious is to make a killer playlist with your best workout songs!
- Keeping a food diary will help you make healthier choices. You don’t have to starve yourself as this can have the opposite effect of what your goals are. Simply try to eat as much whole food as you can. If you can’t pronounce an ingredient/additive try to limit its consumption. Once you have this part under control it becomes super easy to stay motivated.
- Have an awesome workout outfit! I feel as strong and confidant as Wonder Woman when I try a new workout outfit on and you will too!
If you lovely ladies enjoyed these tips and want us to delve deeper into more wellness content like this, please comment below and let us know. We can always post more home workouts like this one. The goal of these series of posts will be to try to look at the positives that come out of crisis like the one we are experiencing now. As always, stay safe and love yourself.