HOME WORKOUT ROUTINES

Have you ever wanted to start a home workout routine? Ever feel like home training can be a fun and effective way to get fit?

 

You have privacy, can train whenever you’d like, you don’t have to commute, and you don’t have to wait around for equipment.

But you’re not sure how to get started. There are too many moving parts, so getting started feels impossible.

If that’s the case - don’t worry. In this post, we’ll go over everything you need to know about home training.

Home Workout Routine: The First Fundamental Rule

Before ever hoping to be consistent and reach your goals, you need to get specific. Sit down and get clear on:

  • When you’ll be training (e.g., at 7 PM after work, Monday to Friday)
  • How long you’ll be training (e.g., 20-minute sessions)
  • What goal you want to achieve (e.g., lose 20 pounds in the next 16 weeks)
  • Where you’ll train (e.g., your living room)
  • What type of training you want to do (e.g., doing bodyweight, band, and dumbbell exercises)

Once you have a clear idea, it will make it a lot easier to fit training into your schedule.

You can also put together individual workouts. For example, Monday can focus on chest training, Tuesdays can be for your back, Wednesdays for your legs, and so on.

See What Equipment You Can Use

The great thing about working out is that you can have fantastic sessions regardless of your equipment. 

Even if you have no equipment, you can still perform dozens of fantastic exercises to build strength, grow your muscle, and become more athletic. Push-ups, squats, and inverted rows come to mind.

In any case, you should see what equipment you have and consider how you can use it. For example, if you have some resistance bands, you can do fantastic exercises like bicep curls, tricep extensions, rows, flyes, presses, and more. You can also use bands to make bodyweight exercises easier or more difficult, and do mobility/rehab work. Dumbbells are also incredibly beneficial, so if you have some - use them. Here at Amica Fitness we have a large range of equipment to help you get started whether you are just beginning or a more seasoned athlete.

If you have some spare room at home, you can invest in some equipment like:

  • Skipping rope 
  • Plyo box
  • Dumbells
  • Resistance bands
  • Ab-mat
  • Glute bands
  • A pull-up bar
  • A weight vest
  • A squat rack
  • A gym bench
  • Weight plates
  • Barbel

This equipment will open up the doors and allow you to have fantastic workouts without going to the gym. Much of this equipment takes up very little room but can really boost the effectiveness of your home workouts. A skipping rope alone will boost your cardio to another level whilst costing as little as £9.99.

Put Together Workouts

Once you have some clarity and are ready to get started, sit down and put together your workouts. There is already so much free content available so research the internet for exercises utilising the equipment you have available. Consider your goals and put together concrete workouts for each day of the week. Consider keeping the workouts relatively short since the goal is consistency. Try not to set yourself up to fail.

One option is to train your entire body every day. Another option is to focus on one to three muscle groups per workout. Like so:

     Monday - Chest, triceps, and shoulders

     Tuesday - Back, biceps, and forearms

     Wednesday - Lower body

     Thursday - Chest, triceps, and shoulders

     Friday - Back, biceps, and forearms

     Saturday - Lower body

     Sunday - off

Based on that schedule, you can put together simple workouts. For example, if you have a couple of pairs of resistance bands and some dumbbells, your Monday workout could include:

  • Push-ups 
  • Dumbbell chest press 
  • Overhead Dumbell tricep extension 
  • Skullcrushers
  • Lateral dumbbell raises
  • Strict dumbbell shoulder press 
  • Band pull-aparts

This post is not long enough to go through the intricacies of creating a workout program but hopefully it has given you an idea on how to start, which is the hardest part. If you need further guidance reach out to a personal trainer who will be able to create customised workout programs based on the equipment you have available.

To shop our Home Workout Essentials click here

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