Body weight workouts are some of my favorites!  This type of training can go from simple movements, to challenging your body’s strength in unbelievable ways. Not to mention, body weight routines can be done ANYWHERE, because most don’t need equipment.  And if there are pieces of equipment that need to be used (ie: steps/benches/chairs/poles/etc), they can usually be found around the house or outside at parks.

With the pandemic going on, and all of us being stuck in our homes ALL day long, it can be tough to get ourselves moving.  But it is more important than ever to do so. 
The more sedentary we are, the more we put our health at risk for joint problems and diseases.

So, that being said, what is 20-30 minutes out of your long day? If you are utilizing some space in your home for your workouts, or heading outside in the yard, or to the park, you can get a quick and efficient resistance workout in, using just your body weight.  No it’s not a gym, and no it’s not heavy lifting - but there are ways to manipulate the movements to give your muscles a different type of challenge and to help you build and maintain your strength. ​

• Squats can be challenged by getting onto one leg for single leg squats (this can help challenge the strength of each leg individually and help you build balance between the limbs). There are so many varieties for single leg squats (pistol squats, bulgarian split squats, split squats, single leg box squats.)

• Pushups can be challenged by placing your feet on a step/couch/chair/step/bench and using this decline to push against the added stress from gravity. Other ways to challenge the pushup can be by incorporating some core movements like doing a spiderman pushup, you can also try a hindu pushup which challenges different muscles of the shoulder in different parts of the movement. You can even utilize a wall to challenge yourself in handstand pushups. 

 

• Pull ups are always a great calisthenic movement to help build strength in the upper back muscles and if you are new to this movement, you can always begin with chin holds or jumping pull ups.  Those who are advanced in pull-ups can try L-sit pull ups which will cause you to activate your core muscles more during the movements, and/or change up the tempo by doing eccentric pull ups (slowly lower down from the top, and quickly pull yourself up so the chin is above the bar).

 

• Lunges and Step Ups are always easy and fun to take with you anywhere. For lunge challenges, try adding jumps and for step ups, you can add a lunge on the bottom of the movement.

There are so many ways you can challenge your body.  You don’t always need weights, you just need to manipulate what you do have and start moving!

When it comes to working out at home, the biggest question that I get is, "What equipment should I get?"  And with that, it always depends on the individual.   If you live in a small space and don't want your gym equipment out in your living room every day, then you can look for pieces that are easy to store and still very efficient.   But maybe you have enough space to have an entire space just for working out and don't mind displaying your gym equipement, then you can get multiple dumbbells and kettlebells - maybe you want to get a rowing machine, or another piece of cardio equipment as well as the weights.   Each individual is different when it comes to purchasing equipment for your home.  But it's always great to have the extra resistance. 

Whether you are somebody who religiously heads out of the house to workout in a gym facility or you would rather stay home to workout, it’s always a great idea to have some equipment for those home workout days.  We are all home more so now than ever before with the pandemic, so it’s a good idea to have a few things that will help you keep up with your routine when the gym isn’t an option. 

Here are some of my favorites to help get you started with your home fitness collection. The equipment that I recommend is easy to store and very versatile - So whether you live in a spacious home or a studio apartment, you’ll find that these pieces can be very efficient in building strength and endurance, while making it easy to pack/put away. 

It is so easy to create excuses to keep us from starting habits for a healthy and active lifestyle, even if we know that starting it can greatly benefit us.  We all want a quick fix, a magic pill to do exactly what we want done, a snap of the finger and BAM you look good and are healthy as a horse.  But if I’m being honest, it doesn’t happen that way.
Sure there are trendy crash diets and workout challenges that help people achieve a goal in a short period of time, but that doesn’t last long.  Those results don’t last, and usually lead to unhealthy habits that continue and repeat. To really get on track, it is okay to start small and to start slow. You want to get into a healthy habit and create routines.  The goal is to create a lifestyle that you can keep up with, so you can enjoy life and love who you are. 
It may be a new year, but every day is a new one, so why not get started now?    The best way, that I have found, to keep me on track with my goals is to write down everything.  So do it, write it all down - everything you want to accomplish, how you are going to accomplish your goals, the things that make you feel good - write it all down.
Create a list each week of what needs to get done. Set your priorities, so the most important tasks can be finished first.  Create small goals each day/week that are easy and realistic for you to complete. 
How do you make health a priority?  Focus on movement, on drinking more water, on eating your fruits and veggies, on getting more rest and sleep. Think about why you are doing this, is it for yourself? 
Some examples of these health and fitness goals can be:’

• Get 3 workouts in a week, wake up and drink 1 glass of water. 
• Drink two 40oz water bottles a day.
• Aim to go to bed at 9pm.
• Set your alarm for 6am to wake up and get a workout in.
• Add 1 serving of fruits/veggies to each meal, etc. 

Think about what changes need to be made, how you are going to make them, and set those goals. Don’t let another excuse get in your way.  The only way you are going to reach your goals, is by taking the first step and putting in the work. 


In order to see the results, you have to start somewhere, you have to progress, you have to build, and you have to be CONSISTENT. Create a healthy habit, and make a lifestyle for yourself. 
Get organized - Set your priorities - Get started - Hit those goals