Since the lockdown began pretty much every PT and fitness enthusiast has posted some form of Home Workout on Instagram so there's lots of information and inspiration out there to get yourself moving and grooving while the gyms are shut.
But with there being a flurry of information out there it's difficult to know which types of home workouts are best for you. Bands, Dumbbells, Kettlebells, it can all get a bit confusing. With that being said, here's a run through of the different types of Home Workouts you can do:
Beginner Bodyweight
This is the simplest form of Home Workouts and are designed for the those who are very new to exercise and aren't confident with their fitness. If this is you, it's actually a great time to start exercising as there is an unprecedented amount of information out there to train in your own home which doesn't have the intimidation of regular gyms.
The exercises are simple and the workload is low, but you can scale it up once you get more confident. A sample workout would be:
15 x Bodyweight Squats
10 x Reverse Lunges each leg
20 x Glute Bridges
10 x Commandos
15 x Tricep Dips
30 seconds rest in between each exercise and keep going 3 times round!
Advanced Bodyweight
This type of workout are for the regular gym goer who sadly doesn't have any equipment available to them at home. The exercises are harder and the workouts more intense!
An example of this type of workout would be:
30 x Walking Lunges each leg
10 x Burpees
10 x Press Ups
20 x Crunches
20 x Jumping Squats
20 x Mountain Climbers
20 x Tricep Dips
3-5 rounds, 1-2 minute rest in between rounds!
Muscle-Focused Workouts
These are workouts that are focused on building and maintaining the precious muscles that people have spent so long working on and have little thought for cardiovascular based exercise.
The key points to think about when training at home for muscle building and maintenance are to do everything with a slow and controlled tempo (Fast reps have no place here!), grouping exercises that work the same muscle groups in 2s and 3s works really well and using a technique called 'Pre exhausting' which is where you would do an exercise that really isolates a particular muscle before doing a multi joint exercise. An example of this would be Chest Flyes before Press Ups to hit the chest.
A example of this type of workout would be a Push workout where we are hitting the chest, shoulders and triceps:
1a) Knuckle Press Ups - 3 x 8-12
1b) Dumbbell Floor Press - 3 x 8-12
2a) Arnold Press - 3 x 8-12
2b) Dumbbell Lateral raises - 3 x 10-15
3a) Banded Chest Flyes - 3 x 10-15
3b) Banded Facepulls - 3 x 10-15
4a) Banded Tricep Kickbacks - 3 x 15-20
4b) Dumbbell Skullcrushers - 3x 15-20
Crossfit Style Workouts
This type of training has become very popular in recent years and is highly effective with minimal equipment.
Crossfit is essentially a combination of lots of different types of training and sports into one, creating a massive variety of combos and workouts. Good for overall, general fitness.
An example of this type of workout would be:
5 Rounds of:
10 x Dumbbell Snatches each arm
5 x Chest to Floor Burpees
30 second Handstand hold
Followed by:
2 mile run
Booty Workouts
The rise of the female instagram fitness model has led to a rise in the need for booty workouts as women all around the world strive for a bigger behind.
You can actually do some very effective glute focused workouts while at home using minimal equipment, however a set of mini resistance bands are essential. Fabric ones known as 'Hip Circles' are superior in my opinion.
An example of this type of workout would be:
3 sets of:
30 x Lateral Banded Walks
30 x Monster Walks
30 x Standing Banded Kickbacks
Then:
1a) Knee Banded Goblet Squats - 3 x 10-15
1b) Knee Banded Dumbbell Romanian Deadlifts - 3 x 10-15
2a) Elevated Dumbbell Hip Thrusts - 3 x 15-20
2b) Dumbbell Hip Thrusts - 3 x 15-20
2c) Dumbbell Frog Pumps - 3 x 15-20
3a) Knee Banded Pulsing Squats - 3 x 20
3b) Kneeling Banded Kickbacks - 3 x 15 each leg
3c) Alternating Lateral Banded Walks - 3 x 20
3d) Seated Banded Hip Abductions - 3 x 50
Hope that helps with what types of workouts you can do!
If you like the sound of any of these workouts and want more, email adam@acmfit.com for details on programmes and online coaching!