HOME WORKOUT TIPS

THERE ARE PROS AND CONS

I have had decades of experience in gym workouts and now prefer to work out at home every morning before breakfast. I can relate to the pros and cons of home workouts.

Pros:

• No commute to a gym is needed. No hours of operaton. No waiting on machines to be available.
• Workout options are plentiful, possibly more so than at gyms.
• It’s cost effective. No membership dues, no heavy expenditures for equipment.

Cons:

• More motivation may be required at home. It’s easy to skip a workout.
• Space may be an issue. A den, garage or backyard may not be suitable.
• You may require a trainer if you are new to workouts. Keep it simple.

These tips for home workouts wil apply mostly to those with little workout experience or to absolute beginners.

First of all, no equipment is needed to begin, though equipment will give us more variety in our routines later on.

Here is a very simple set of 6 easy but effective movements for beginners:

• 20 bodyweight squats
• 10 push-ups, from knees if necessary
• 10 walking lunges, each leg
• 10 dumbbells rows. Use soup cans, milk jugs other household weights. See this quick video for a bent over row with dumbbells.
• Plank for 15 seconds. This is holding the push-up position isometrically. See below.

• 30 jumping jacks

You should aim for 3 circuits of these movements. Later, you can add more reps or more time on the plank. Of course, an outdoor walk, jog or run can be added to the routine on alternate days. A good program is to do the above routine 3 days per week and outdoor cardio for 3 other days, resting one day.

ADDING VARIETY

Here is a 20 minute fat burning routine. Female deomnstrator. No equipment needed. Strictly for beginners.

This video show us a 13 minute bodybuilding routine. Male demonstrator. No equipment needed. For beginners.

Using resistance bands: Resistance bands are very inexpensive and take up hardly any room. They are also very effective and can provide full body workout routines. I am familiar with these two types of resistance bands:

• Resistance band with handles – these can be easily anchored to a door, or we may step on the midpoint to do curls. It is possible to hit all muscle groups and they give us something simple and easily portable. The thickness of the tubes determines the amount of resistance, which is generally 10-50 pounds. We can do chest presses, curls, rows, shoulder presses, triceps presses or kickbacks – anything involving pressing or pulling.

Here is a 25 minute full body workout with resistance bands with handles.

• Loop resistance bands – these are like massive rubber bands. They can be used for building strength, flexibility or physical therapy. I use them at time for biceps curls. As the curl is done, the resistance is greater at the peak of the curl, unlike the case with dumbbell curls.

Here is a 15 minute video showing a full body routine with loop bands.

Using a small medicine ball for core workouts: I have found the “woodchop” exercise with a small medicine ball to be the best abdominal routine for me. I don’t like crunches or sit-ups because they cause back pain. The “woodchop” is done standing up. It is shown below. I use a 6 pound medicine ball and do 40 reps. Low position, then stretch to the other side while rising up. Back and forth, side to side. My abdominal muscles get a nice burn and there is also a cardio benefit. See my prior post featuring the woodchop.

INEXPENSIVE BUT EFFECTIVE HOME EQUIPMENT

I am an affiliate marketer, which means that I use relevant links to suppliers within my posts. Amazon is certainly a favorite – good prices, quick delivery and huge inventory. As an Amazon associate, I may earn when my links are acted upon. This is affiliate marketing. For more information see my upper menu – BECOME AN AFFILIATE MARKETER.

The three links below will show descriptions, pictures, prices and suggestions for similar items. The Prime Days event is still going on, so prices are lower than usual.

Resistance bands with handles. Less than $25. Full body workouts.

Loop resistance bands. Less than $10.

Small medicine ball. This is the exact medicine ball that I use. The 6 lb. ball is slightly over $25. Other weights may be more or less. Be aware – the weight becomes heavier with multiple reps. Don’t get one too heavy.

FINAL THOUGHTS

My goal in this post was to keep everything simple and reasonable. I do daily workouts with the items shown above, but including a Nordic Track treadmill and Bullworker products (see my Bullworker link at the side).

The important thing is to get started. A workout routine need not take long or be costly or complicated. Anyone can take a walk outside and do squats or push-ups inside. But reports I have seen indicate that most people do little or no physical exercise.

Time should be no issue. A 30 minute workout is only 2% of a 24 hour day. Expense is not an issue, as shown in the above items from Amazon. Taking walks requres no equipment, though I recommend a good pair of shoes.

I feel certain that no one will ever regret their choice to adopt a fitness lifestyle.

Please leave me any comments or questions in the “Comments” section below.

Let’s stay active!