Workin' with What You Got: At Home Workout Ideas
Well, as my fellow Northeasterners have found, Stella has come to town and left her mark in some way. While I am pretty bummed that we didn't get as big of a blizzard as promised where I live, we still got enough snow to pretty much shut the city down. So, what's a fit-chick to do when the gym is closed, her streets aren't plowed, and her car stinks in snow? Well, you can either a.) adjust your rest day accordingly or b.) make something work with what you got!
Now, this time around I took option "A" seeing as though my rest day was originally scheduled for tomorrow anyway, but I've had to take option "B" many times before...like last year when Snowzilla dumped over 2 ft. of snow in the DC area and no one knew what to do with themselves:
So, in honor of those times where we are in a pinch and can't make it to the gym, I wanted to post a few home workout ideas:
This first workout is the one mentioned in the Instagram post above. It requires some equipment, so if you do not have this at home, then maybe just try this one at your gym!
TRX circuit parter workout: (partner optional)
Round 1- 45 sec. and switch with partner, 3x through
Partner 1- TRX jump squats
Partner 2- Barbell squats
1-2 min rest.
Round 2- 45. sec, 3x
Partner 1- TRX glute/ham raise
Partner 2- Deadlifts
1-2 min rest.
Round 3- 45 sec., 3x
Partner 1- TRX rows
Partner 2- Barbell clean/press
1-2 min rest.
Round 4- 45 sec., 3x
Partner 1- TRX chest flyes
Partner 2- Barbell floor press
1-2 min rest.
Round 5- 45 sec., 3x
Partner 1- TRX knee pulls
Partner 2- Weighted sit-ups
1-2 min rest.
Round 6- 45 sec., 3x
Partner 1- TRX plank
Partner 2- Turkish get-ups
1-2 min rest.
Full body-weight workout:
1 min. high knees
1 min. star jumps
1 min. pushups
1 min. tricep dips
1 min. jumping lunges
REST- repeat 3x
1 min. burpees
-15 pushups
1 min. side to side shuffle
-10 pushups
1 min. squat jumps
-5 pushups
REST- repeat 3x
A few tips for at-home workouts:
- Limited on space? Go for moves that don't require much room but still elevate the heart-rate such as pushups, burpees, high knees, and squat jumps.
- Limited on time? Incorporate as many plyometrics and as short of rests as possible to keep the heart pounding and sweat pouring the whole time!
- Take advantage of household items such as gallons of milk or water, heavy cans, stairs, walls, chairs, etc.
- Get the most out of your workouts by hitting on multiple muscle groups. Pick moves that will target legs, chest, arms, and abs.
Those are just 2 examples of little-to-no equipment workouts-- short, sweet, and to the point! Give them a shot and let me know what you think! Want more circuit workouts, both with body-weight and with equipment? Head over to the "Forza Fitness and Conditioning" tab and contact me!
And for those of you snowed in tomorrow, best of luck and rest assured knowing you can still get a workout in!