Workouts

Training Outside Your Newly Overcrowded Gym

How to avoid the January Joiners.

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How To Create Your Own Home Workout Routines

Just like in a typical gym, it’s all about your own goals. This time of the year, I’m trying to lose those adorable bits of fluff I’ve put on over the holidays. I have a combination of strength training and cardio circuits developed with that exact goal in mind:

Strength Training

It’s important to build muscle, regardless of your goals. You can’t maintain a nice figure by just sitting around all day. Besides building gorgeous curves, strength training protects you during normal daily activities by building connective tissue, increasing bone density, and preparing you for the unexpected. The more muscle on your frame, the more calories you burn (even at rest), which prevents a slow metabolism. I rarely work the same muscle groups on back-to-back days, so that I give them time to repair, recover, and ensure I work them as hard as possible during every workout.

Cardio Circuits

I like to do HIIT (high-intensity interval training) circuits, which includes alternating between intense activities (like burpees or squat jumps) with less intense activities (power walking or lightweight dumbbell reps). Dedicating some days to LISS (low-intensity steady state) cardio keeps your heart rate low during the majority of the workout, which burns primarily your body fat for fuel. This also helps build endurance and cardiovascular health. 

I like to do a hard strength day, HIIT day, and then LISS day. Rest and repeat!

Normal Week

  • Monday - Upper body focus
  • Tuesday - HIIT circuit total body
  • Wednesday - Abs + LISS cardio
  • Thursday - Rest
  • Friday - Lower body focus
  • Saturday - HIIT circuit total body
  • Sunday - Total body workout  + LISS cardio (or another rest day)

Here’s a list of my favorite workouts you can include in your own at-home routines. On Upper body and lower body days, choose 4-6 exercises from the list below and work for 3-4 sets of 8-12 reps. Choose challenging weights that will make your muscles grow and never be afraid to try a bigger resistance band!

Upper Body

  • Standng dumbbell shoulder press
  • Front shoulder raises
  • Lateral shoulder raises
  • Bent-over dumbbell rows
  • Reverse fly
  • Dumbbell chest press
  • Triceps extension/triceps kickback
  • Chair dips
  • Plank up-down

Lower Body

  • Neutral stance squat
  • Sumo squat
  • Siff legged dumbbell deadlifts
  • Dumbbell lunges
  • Glute thrusts
  • Alternating reverse lunges
  • Bulgarian split squat
  • Donkey kicks
  • Side lying clams

In your HIIT circuit total-body workouts, alternate strength moves with high intensity moves! Try doing a lighter weight strength move for 60 seconds, then straight into a 30 second high-intensity exercise. Do as many rounds as you can in 30 minutes. It’s a killer! Here’s an example circuit:

HIIT Circuit Total-Body

  • 60 sec. Sumo squats
  • 30 sec. Squat jumps
  • 60 sec. Stnading dummbell shoulder press
  • 30 sec. Burpees
  • 60 sec. Walking lunges
  • 30 sec. Mountain climbers
  • 60 sec. Rest
  • 30 sec. Pushups
  • 60 sec. V-ups
  • 30 sec. Switch lunge jumps
  • 60 sec. Shoulder front raises
  • 30 sec. Kettle bell swings
  • 60 sec. Rest

Repeat as many rounds as you can for 30 minutes!

For abs and LISS cardio day, choose four exercises from the ab moves below. Do 3 sets of 20 reps each and finish off with 30-45 minutes of your favorite cardio.

Abs

  • V-ups
  • Abs full extensions
  • Side plank crunches
  • Flutter kicks
  • Bicycle crunches
  • Leg raises
  • Reverse crunches

VOILA, there you have it! Your own at-home workout program! Whenever you feel like you need a break from the gym environment, or to escape the remaining gym crowds of ‘January Joiners,’ look no further!

Ready to hit the kitchen for a recovery drink? Try out this super simple, delicious and nutritious recipe below!

It’s my favorite way to build and repair sore muscles… because believe me, they will be!

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