There seems to be a misconception around home workouts in that they aren’t effective which, simply isn’t true. Especially if they are done properly.
In fact, my main fitness program that I sell, called the Strong and Fit Mama Program , is all home workouts and there have been some stellar results from that program.
Does soreness equal effectiveness? It doesn’t. However, it does mean that you’re doing things that your body isn’t used to doing. Which is a good thing!
**If you don’t want to read all of this and would rather watch a video – scroll to the bottom and you’ll see a video from my YouTube channel that says the same thing!
SO. DO HOME WORKOUTS WORK?
The short answer? Yes. But, let’s talk about how to make the most out of your home workouts.
Here’s how I’m going to lay this out for you.
I’ll make it nice and simple; I’m going to recommend tools for you to have at home, then I’m going to give you some tips for how to increase the intensity of your workouts without simply adding weight.
LET’S GET STARTED ANSWERING THE QUESTION, “DO HOME WORKOUTS WORK?”
First thing’s first, in regards to getting the most out of your home workouts. Grab a few things on Amazon in regards to home workout equipment.
Don’t stress, it’s not like you’re going to order an entire home gym. I’m talking ordering a few things online for less than $100 to make the absolute most out of your home workouts.
The #1 thing you’re going to want to grab is 3 sets of dumbbells. Allow me to break down the three different sets for you.
The first set should be a set that is heavier in regards to your current fitness level.
What do I mean by heavier?
I mean a set of dumbbells that you can do 6-8 reps with solid form but the 9th rep would be ‘iffy’.
The next set of dumbbells would be a set of moderate weight dumbbells. Moderate weight would be a set of dumbbells that you could do 10-12 reps with solid form and the 13th rep would be ‘iffy’.
The final set of dumbbells would be lighter dumbbells. These are dumbbells that you could do 15-20 maybe even 25 reps with this weight.
If you click this affiliate link , you can start browsing dumbbells on Amazon.
NEXT! YOU’RE GOING TO WANT TUBE BANDS FOR YOUR HOME WORKOUTS THAT HAVE HANDLES ON THE END.
The resistance on these would be light to moderate.
There are countless things that can be done with tube bands. A few examples include:
- Bicep curls
- Banded glute bridges
- Tricep kickbacks
- Lateral arm raises
- Romanian deadlifts
These bands are very versatile and they add a different type of resistance than dumbbells do which makes for different effects on muscles.
3RD, YOU’RE GOING TO WANT A MAT FOR YOUR HOME WORKOUTS
My favorite types of mats are what is called sticky yoga mats. BalanceFrom GoYoga are great mats. They’re not overly thick, but they still provide a really decent amount of comfort.
Mats are important for floor work and stretching. Especially if you’re working out in your garage or out doors, which is where I’ve been tending to gravitate to these past few weeks because it allows me some alone time.
LASTLY, YOU’RE GOING TO NEED 1 KETTLEBELL.
Yep, one. If you’d like to grab two, then, who am I to stop you. But one moderate to heavy kettlebell will do.
If at all possible, grab an iron kettlebell because they are more durable and will last longer. You can get a kettlebell made of plastic and filled with sand, but they will not last you as long. Plus, when they break, sand will go everywhere.
Just save yourself some heartache and buy the iron kettlebell. Mkay, mama?
Now! What about adding intensity to your home workouts when you don’t have more weight? Let’s go through some tips, shall we?
INCREASING INTENSITY TIP #1 – INCREASE REPS
Let’s take an example of a bicep curl as that one is a universally known exercise. In this example, we will say that you have been doing 4 sets with 8 reps wih 8 pound dumbbells
You are finding that 8 reps are getting to be too easy. Bump up the number of reps to 10 or 12 for four sets.
AS YOU INCREASE YOUR REPS, BE CAREFUL THAT YOU DON’T OVERDO!
Because sometimes you may bump it up from 8 reps to 12 reps and still feel okay. That’s when you wait it out a few days after and see how you feel.
Why? Well, there are times that we will feel that something is easy and then it will hit us later that we over did it.
It’s like those drinks that are super yummy and you can’t even tell they have alcohol in them?
Yep. Those are the ones that will hit you the hardest later.
Same goes with this. don’t increase too much at once because you don’t want it to come back and bite you later where you feel like you can’t walk or wash your hair.
INCREASING INTENSITY TIP #2 – ADJUSTING POSITIONING
Unless you have had training of human anatomy and how muscles work and which ones work together and which ones work opposite of each other, please do NOT make up exercises.
Now that we have that PSA out of the way, let’s dig in.
LET’S PRETEND THAT YOU’RE DOING A GLUTE BRIDGE.
Where you’re liying flat on your back and you’re pushing down through your legs and lifting your butt up off of the floor.
Those are getting ‘too easy’ for you and you’ve already increase reps to lets say… 20. And they’re still feeling too easy.
THIS IS WHERE WE CAN ADJUST THE POSITIONING OF THE FEET TO INCREASE INTENSITY.
- Bringing the feet closer together to where they’re touching
- Lifting one foot off of the ground and only having one foot to stabilize during the movement
- Placing a band around the legs right above the knee and pressing out against the band during the movement
- Putting the soles of your feet together then lifting your butt off of the floor (affectionately known as ‘frogs’)
- Placing a barbell over the hips for a normal bridge and lifting off of the floor
- The list is quite literally endless of the different positions that can be adjusted just for one movement to increase the intensity of that movement.
- Note – for this one, if you are doing 20 reps of a movement, and you decide to increase the intensity by adjusting feet position, etc. I recommend going back down in reps to make sure that form is solid.
- Remember, we’re not here to hurt ourselves, mama!
INCREASING INTENSITY TIP #3 – DECREASE REST TIMES BETWEEN SETS
Now, we know how much I preach proper rest in between your workouts, right?
Rest is just as important as the workouts.
During the home workouts though, a way to increase the intensity is to decrease the amount of rest between your sets.
A formula that I like to use with my clients is a 40 on 20 off method for 4-5 rounds and then let them rest several minutes. Maybe 3-5 minutes because it is so intense.
During the 40 seconds I give my clients a weight that I know they can move thoughtfully and purposefully the entire 40 seconds. If that is 5 pound dumbbells, then it is five pound dumbbells.
WE ARE WORKING TO FATIGUE THE MUSCLES WE ARE TARGETING
Keep in mind, that this is not a method you should be using every time you workout. It is simply an option to add in once or twice a week to increase the intensity of your workouts.
DO HOME WORKOUTS WORK?
Well, I think it’s clear to see, home workouts shouldn’t be underestimated. There is often this misconception that if you’re not doing your workouts in a gym, then you’re not going to get results that you’d like.
THIS IS SIMPLY NOT TRUE.
SO. DO HOME WORKOUTS WORK? IN SHORT? YES. YES, THEY DO.
Working out is a wonderful way to celebrate your body while reaching your desired goals and fitting it into your schedule. Remember, if you want a full on fitness program that is all encompassing and life changing, check out my Strong and Fit Mama Program. A 12 week program that will help you learn small habits everyday to build up to some awesome results.
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You’ve got this mama.