Training at home requires a bit more planning and more creativity.
But, just because you have limited equipment, it doesn’t have to keep you from making progress!
Here are 6 ways to get the most out of your at-home workouts:
1). Slow down the tempo and focus on eccentric (negative) portion of the rep. By slowing down the tempo, you’re making the exercise more difficult and improving mind-muscle connection.
2). Switch to single-arm or single-leg exercises. These variations tend to be much more difficult, and also help us focus on strengthening both sides of the body evenly. The result is better muscle symmetry, better body awareness and balance, and a more challenging workout!
3). Incorporate isometric holds. Mid-rep pauses are a great way to do this. Also, static exercises like wall sits work well.
4). Do more circuits. While sets and supersets work well in the gym with heavier weight, circuits can increase difficulty and increase heart rate when you’re using lighter weights!
5). Decrease your recovery time between sets. This will help to keep your heart rate up, and will help you burn more calories.
6). Try combining exercises to add complexity and to hit multiple muscle groups. Examples include thrusters, Romanian deadlift to bent over rows, renegade rows with push ups, and plie squats with biceps curls. Get creative, reassess your goals and write them down, stay strong, and make the most of this time! You have the ability to completely change your style of training, which can lead to great results!