CAn I get an effective workout from home?

You want to try working out at home, but every super fit person you see on social media is  in a gym using all sorts of equipment. Often times, these workouts look complicated and definitely not for a beginner. Can you train from home and get a great workout?

Depending on what your fitness goal might be, home workouts can be just as effective as a gym workout. If you want to get stronger, have more energy, and look better, there are countless ways to stay at home and get great results.

At the beginning of the Pandemic lockdown, I thought my workouts would suffer. All of the gyms were closed and I only had 2 sets of dumbbells (5 and 20 lbs.) and a kettlebell at home. Along with dumbbells, I was accustomed to using barbells, cables, machines, and anything else you might expect to find in a big gym. To my surprise, I quickly learned that the situation was not as dire as it once seemed. Working out at home had advantages.

Time saver
Commuting to the gym, chatting with people, and being distracted can quickly eat up an hour or two. Sometimes we have to cut it short and miss out on key elements. I was able to complete my usual hour long sessions in 30-45 minutes.

No worry
You can literally roll out of bed and get straight to your workout. No need to brush your hair or find the right outfit. No one cares at home. Just get ready to work. 

Basic exercises produce results
We don't have to reinvent the wheel. There are basic movements you should do: Squat, Press, Row, a Hip Hinge, and lunge. Add some accessory exercises such as Biceps curls, Triceps extensions, and Lateral Raises and you have a full body workout. 

There are countless exercises for every muscle group, but people often overcomplicate the movements. There might be a time and place for them, but you don't necessarily have to do them. Stick with the basics and variations of those basics, and you'll be on track.

Try this
Whether you're new to lifting weights or a seasoned veteran, this 8 exercise workout is perfect for hitting every major muscle group. 
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1. Goblet squat
​2. Bent over row
3. Reverse lunge
4. Floor chest press
5. Shoulder press
6.  Overhead tricep extension
7. Hammer curl
8. Full sit up with weight

A couple of suggestions for approaching this workout:

• Circuit style - Do each exercise 10x. Rest 30 seconds and move on to the next exercise. Rest 1-2 minutes after you finish 1 round. Shoot for 3-5 rounds.
• Straight sets - Do each exercise 10x for 3 sets, before moving on to the next exercise.  Rest 30-60 seconds between sets.

If you're a total beginner, I suggest going through each exercise a few times with no weight to get the movement correct. Add weight when you feel ready. If something doesn't feel right or you can't physically do an exercise, there is always a way to modify it. Leave a comment below and I'll be happy to get back to you with a suggestion or two.

If you've been lifting weights for a while, then you know you can get a killer  workout by slowing reps down and increasing your effort. You get back what you put into the workout.

Need help?
I offer online coaching with varying degrees  of accountability. Whether you just need a program to follow or daily/weekly accountability check-ins, I customize training programs to meet you wherever you may be in life. If you would like to test drive my app, contact me and I'll set you up for a free week.