Body Weight Workouts
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.
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.
5 Pieces of Equipment to Start Your Home Gym/Studio
They called it! Another snow storm has hit the North East! For many of you who are stuck at home on this cold day, here is a 20 minute cardio work out that will warm you up quickly!
All you need is 1 flight of stairs, and something to keep track of time.
The goal for this workout is to complete as many sets of each exercise as possible within 10 minutes. Move consecutively through the exercises as best as you can. When the time is up, take 2-3 minute break, and begin the timer for another 10 minutes. (If you have any questions about this workout please feel free to contact me!)
6 Body Hops (L,M,R). As seen in the photo you start in high-plank/push-up position, jump your feet forward towards the L.Left side of you and jump back out to starting position. Then Jump your feet forward to the M.Middle, bringing your knees to your chest - and back to the starting position. Then jump your feet forward towards the R.Right side of you - and back to the starting position (L.M.R. is 1 Rep.)
Do you want it all - Two Door Cinema
What you know - Two Door Cinema
Take a walk - Passion Pit
Last Night - The Strokes
1901 - Phoenix
The Night Out - Martin Solveig
How to be a Heart Breaker - Marina and the Diamonds
Oceans - Coastsband
My Body - Young the Giant
Pumpin Blood - Nonono
Naive - Kooks
Red Hands - Walk off the Earth
Try to STAY ACTIVE even though the weather is awful. No Excuses. It is important to keep moving. Try this exercise or some of my other exercises. Also if you are home from school/work go out and shovel the snow - this is a great way to get your physical activity in.
If you are with kids today, go outside:
Be active indoors with the kids:
these are all great activities to get you moving around and living an active and healthy lifestyle.
Stay safe! Stay warm! And stay active!
I don’t belong to a gym because I complete my workouts outside and at home. I take group exercise classes like spinning and yoga sporadically and with friends, but most of my weekly workouts are done in the basement of my parent’s home. This home gym began with my dad’s life cycle, and throughout the years, my mother and I have been collecting equipment to work out with including weights, resistance bands, a stability ball, a medicine ball, a bosu ball, and more. It is fun having a gym at home, because I don’t have to wait for available equipment and I have everything I need. My workouts consist of either body weight exercises or equipment weight.
Creating a Home Gym
below, Marshalls, Target, TJMaxx, etc. for decent prices
The last time I went to TJmaxx, I checked out the prices on their exercise equipment and this is what they had:
Here are some work outs for your home.
We have been hit with the first snow storm of the year all over the North East. They are calling this blizzard “Hercules”. Schools are, without a doubt, cancelled – A young child’s fantasy. The perfect day to skip out on your daily work out, snuggle up on the couch, and catch up on those reruns you’ve been missing, while drinking some hot cocoa Right? WRONG!
If you have kids at home- or even if you do not, Bundle up and go outside. Build a snowman, build a fort, have a snowball fight, run around, pull somebody in a sled, shovel the snow! These are all great physical activities that will get your heart rate up, your blood flowing, and your muscles going.
My nephew is home from school today, and we WILL be outside building a snowman. I have my snow gear ready.
For all of you stuck at home, it’s time for a home exercise routine while you are stuck indoors. Here is a good work out for all levels. It allows you to push yourself to what your body can do. Try to get as many of the exercises done within the amount of time given.
Warm up (Repeat 2X):
Run in place 15 seconds
High Knees 15 seconds
Sumo Knees 15 seconds
Shuffle side to side
Weightless Wood chop – 20 Reps on each side
Ladder Workout (3X):
20 Seconds: High Knees
25 Seconds: Pushups
30 Seconds: Squat Jumps
35 Seconds: Mountain Climber
40 Seconds: Body Hops
45 Seconds: Jumping Jacks
50 Seconds: Push-ups
45 Seconds: Walking Lunge (Standing in place and switching legs is fine as well.)
40 Seconds: Oblique Hops
35 Seconds: Front Kicks
30 Seconds: Planks
25 Seconds: Bupees
20 Seconds: Flying Lunge
Core Workout (1-2X):
20 Rower crunches
20 reverse crunches
20 Seconds Bridge
Cool Down: Jog in place for about 5 – 10 minutes, and stretch.
Stay warm out there and have fun!
Jenna Webster, ACSM, ACE – Personal trainer specializing in empower busy women to live healthy and active lifestyles!”