Easily incorporate home-workouts into your weekly schedule, with a number of options to choose from. Here, I highlight two particular regimes that you can do from the comfort of your humble abode. [spacer height=”20px”]
I have never worked at home, although some days it would be nice. I have several clients that do and always ask what can they do for a workout at home. The usual problems that people have is that they do not know what to do or the haven’t got the motivation. I can’t help you with the motivation part as that has to come from within, but I can help you with what to do. [spacer height=”20px”]
You have to help yourself in terms of pushing yourself through the workouts. Also begin to eat better foods, as that’s where the results really come from. You can do all the training in the world, but as the famous quote goes “you can’t out-train a bad diet”. If you are working from home then you have no excuse to not eat well, as you are in control of what is in the house. If you want recipe ideas then check out www.engine2diet.com.
So, back to the training part after my rant. I am going to give you two ideas for what you can do at home. I will give you one body weight workout and one kettlebell workout so you have a variety of training options. If you have not got a kettlebell then it’s time to invest in one, www.onnit.com are a great company for fitness equipment. For men I advise investing in nothing less than an 18kg kettlebell, and for women nothing less than a 14kg. There isn’t a lot of benefits of swinging a kettlebell that isn’t heavy. You see so many people in gyms using 8kg and 10kg kettlebells, which is a complete waste of time in my opinion. Don’t be afraid to push yourself! [spacer height=”20px”]
Let’s move on to the workouts. All of these will push you as long as you push yourself. My advice would be to do four workouts a week, two bodyweight and two kettlebells. The programmes are as follows: [spacer height=”20px”]
Programme one – bodyweight
20 squats
20 press ups
20 Lunges (ten each leg)
20 sit ups
20 star jumps
1 minute plank
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For beginners repeat 3 times with a minute rest in between each circuit. For the more advanced individual then repeat 5 times with 30 seconds rest in between each circuit. [spacer height=”20px”]
Programme two – kettlebells
10 swings
10 squats
10 thrusters
10 Lunges (5 each leg)
10 shoulder presses
10 swings
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For this one set a timer and do as many rounds as you can in 15 minutes. Make sure you are warm before each workout with some foam rolling and dynamic stretching. If you are unfamiliar with foam rolling then check out this great guide we have found with great tips and demonstrations. [spacer height=”20px”]
So there you have it, if you don’t have the time to get to the gym then use these sessions to test yourself. You have the programmes now it is your turn to find the motivation.
By Ant
