Fancy trying a home based workout??
A home body weight workout is an ace tool if you are stretched for time to get to the gym. So I have put together a few circuits for you to try out and would love to hear your feedback from them. Now these workouts will not get you ripped like true weight training in the gym would however if you are short on time or it just isn’t possible for you to get to the gym, as long as you perform these exercises with good time under tension technique and with enough intensity, your heart rate will be elevated substantially and your muscles would have been put through some paces.
I have only put together very basic exercises for you to get a hang of, when these have been mastered there are lots more variations that you can play around with to get an even better pump. For example, once the push ups have become too easy for you to perform, you can always try handstand push ups, pull ups can easily be performed as well if you are prepared to buy an at home pull up bar (very cheap and easy to get hold of)
The point is, if you are motivated to make a change physically, we can always find ways to make time for some training sessions. It all comes down to mindset and whether or not you are in the right place mentally in order to be motivated enough to perform your sessions consistently. I am always told “Oh I wish I had your motivation!” Well deep down if you are unhappy with your health, your figure/physique and anything else, you already have the motivation to change things up. You just have to find what works for you. If getting to the gym doesn’t work for you due to work, family life or childcare, find a way to work around it – eg work out at home. Go for a long walk WITH the family and include them. You want to eat healthier, stop buying all the crap that comes in packages and actually COOK! It isn’t difficult if you are open to adjusting the smaller things that surround you, you just have to trial and error new routines and find what works best for you and what fits in perfectly.
Here are 3 circuits that you can have a go at – let me know how you get on!
Push-up: 5 sets, 30 reps
Chair dip: 5 sets, 30 reps
Wall sit: 5 sets, 45 seconds
Russian twist: 5 sets, 30 reps
Plank: 5 sets, 60 seconds
Flutter kick: 5 sets, 30 reps
Diamond push-up: 5 sets, 30 reps
Body squat: 5 sets, 30 reps
Mountain climber: 5 sets, 30 reps
Calf raise: 5 sets, 30 reps
Shadow boxing: 5 sets of 30 reps
Bodyweight Lunges: 5 sets of 30 reps