One of the worst excuses anyone can have for not getting a workout in is that they couldn’t make it to the gym. As though if you are not physically in a gym, you cannot workout. Don’t get me wrong, I know the gym environment is motivating and with a coach there to help you don’t have to think. But, I’m talking about the times you can’t make it in. Knowing how to workout at home may not be as simple as we all think, so here’s a layout for those wanting to know how to workout at home.
Phase 1: Warm Up. Here’s why a warm up is important. It allows us the opportunity to prep our body for what is to come. Whether you just woke up or you’ve been sitting in front of a computer all day, you need to take the body through various, low intensity movements that allow blood flow into the areas that will be assisting you during your workout.
At OTL Fitness we like movements such as bear crawls, crab walks, lateral lunges, single leg hops, calf scoops, high knees and butt kicks. Just those movements alone can be a great way to warm the body up. How long do you warm up? There’s no specific time, but we believe you should work up a sweat during your warm up, and slightly increase the heart rate. Once we have moved around, we will hit any stretches or mobility exercise that pertain to what we will be doing later in the workout.
Phase 2: Strength. For the purpose of this write up, we are going to assume you do not have any equipment for your workout at home. So we recommend you focus on bodyweight strength movements. Our at home workout list of bodyweight movements would look something like this: Push ups, explosive push ups, sit ups, air squats, squat jumps, dips between chairs, pull ups, lunges, jumping lunges, and burpees (there are many more, these are just a few). If you aren’t sure what these movements look like, a quick youtube search will do the trick.
But how many sets and reps should I do? Since this is an at home workout, let’s not make things complicated. Choose 3 strength movements, let’s say squat jumps, sit ups, and push ups. We recommend performing 4 total sets of 10-12 reps of each movement. So for this example, do 12 squat jumps, followed by 12 sit ups, followed by 12 push ups and complete 4 sets. You can adjust the movements for more or less intensity as needed.
Phase 3: Conditioning. This part is simple. Grab a timer and complete the following. Run as fast as you can for 30 seconds followed by a recovery walk for 1 minute. Try to complete 10 sets of this or adjust according to your current fitness level. Don’t over think this. Just ran as fast as you can for 30 seconds, then walk for 1 minute. Here’s a tip. After the 5th set, your rest can be 2 or 3 minutes long. That will give you a little extra rest before tackling the second half of the workout.
Phase 4: The Cool Down. Use 15 minutes to stretch your body. Go to youtube and find stretches for hips, lower back and shoulders. These areas tend to be the areas that are tightest due to our day to day activities such as using a computer. Sometimes when these areas bother us during workouts, it’s just our bodies telling us what needs attention.
Working out at home doesn’t need to be tricky or difficult. Keep your plan simple. Working out at home may only be needed a few times depending on your circumstances so just try to have fun and get the work in.
If you ever have questions about workouts or workout programs, don’t be afraid to ask. Just email us and we’d be happy to assist however we can. Until then, don’t make excuses, do the work, get the results.