Home workouts. They may not have been on your mind until very recently when your gym was closed or your favorite workout class got cancelled without much warning.
For now until the foreseeable future, there’s a new normal to adjust to, and for many people in my community, that means figuring out what to do in the meantime. Logically, everyone’s thinking of home workouts. Today I’m going to share three kinds of home workouts with you.
Before I Jump Into Sharing Home Workouts With You
Now, let me just say that if you don’t feel super energized to work out from home right now, don’t beat yourself up over it. This is going to be an adjustment. Give yourself some grace and space.
If right now, it feels like you’re mentally and emotionally worn out, rest might be the most nourishing. On the flip side, maybe some movement would feel really good. Not because you have to, but because you choose to.
“Nourishment, not punishment” is something I live by and a central idea in my book, The Core 4.
A good way to tell if movement is serving you right now is simple: does your workout leave you feeling more – or less – energized?
If you can get outside (far enough away from others) then that’s great. You probably have more options. Not everyone has that
Home Workout Options
You may not have any equipment at home. Or if you’re like me, you have a few things but it’s a far cry from a full gym set-up. If you have a garage gym, you’re pretty much good to go. Crack on with something like my Basic Barbell Program if you want to slam some bars. Here are some other options:
Dumbbell / Kettlebell Workouts
Everyone assumes I have a full home gym set-up. Wrong! Currently I’ve got four kettlebells (20, 26, 35, and 44 pounds respectively), a weighted backpack, and set of exercise bands. I usually recommend buying weights at your local sporting goods store as you won’t have to pay shipping.
Can I throw around as much weight at home as I do in the gym? No but that’s totally okay. It doesn’t have to be perfect to give you a good workout.
Made Strong Workout:
- Do all sets of each then move to the next exercise. Rest 30 seconds to 1 minute between sets
- 4 x 10 suitcase deadlifts
- 4 x 8 (each side) single arm shoulder press
- 3 x 6 (each side) renegade rows
During your work day, accumulate:
- 50 kettlebell swings (sub dumbbells or a band)
- 50 goblet squats (sub bodyweight squats)
- 50 burpees (sub step back-push up-step up to reduce the intensity)
Want more dumbbell workouts? Click here for a week of free dumbbell workouts.
Or go right to the source with my Made Strong Program. Get 6 months worth of choose your own adventure functional workouts based on these movement pattern: squat, hinge, push, pull, and carry. Comes with 100 movement demo videos. You can do these workouts at home or in a gym.
If you want kettlebell specific workouts (snatches, high pulls, swings, etc) check out Pat Flynn.
Resistance Band Workouts
Last year, I bought a set of resistance bands like this one a whim, and I’m glad I did. You can use them as singles or layer them up to increase the resistance.
Here’s a few resistance band workout ideas:
Resistance Band Workout 1:
- During your work day, accumulate:
- 100 banded squats and 100 push-ups OR
- 100 lunges and 100 banded rows OR
- 100 banded deadlifts and 100 hollow rocks
- modify as needed
Resistance Band Workout 2
- 3 sets of 10 each:
- Shoulder press
- Bicep curls
- Wood choppers
Bodyweight workouts can be darn challenging and the bonus is that they require no equipment like this one. While perhaps not the best for optimizing strength or building muscle, there’s nothing wrong with mixing in bodyweight workouts, especially if you’re getting started with movement or you have no access to weights.
Bodyweight Workout 1
- Use the rep scheme 10-9-8-7-6-5-4-3-2-1 and rest as needed:
- Lower intensity version:
- Reverse lunges
- Push-ups (make them easier by propping your hands up on a step or bench)
- Lateral lunges
- Side planks (make them easier by staying on your elbow)
- Higher intensity version:
- Jumping lunges
- Jump squats
- Side planks
- Lower intensity version:
Bodyweight Workout 2
- Complete 5 rounds of:
- 8 Step-ups (each leg) + 8 Bodyweight Squats
- 8 Perfect Push-ups / Burpees / Mountain Climbers
- 8 V-Ups
- rest as needed
How Many Strength Workouts Should You Do Each Week?
Well, that’s impossible to say definitively for every single person. So much rides on your body, sleep, stress levels, etc. Generally speaking, a workout should energize you, not leave you smashed for days.
Low-intensity movement like walking or gentle yoga is typically better tolerated in times of high stress. However, if you’re feeling pretty good, consider anywhere from 2-4 strength workouts per week to be effective.
A Few More Resources to Dive Into
>> I’ve got a totally doable from home strength program – Dynamic Dumbbells with 4 months of written-for-you full body workouts.
>> Barbells more your jam? My Basic Barbell program is a 12-week gives you the exact reps and sets to improve your squat, deadlift, bench, and more.
Still not sure which is the best fit for you? Take the quiz to find out.