Are you working out from home and running low on weights? Are you struggling with your workout routines or getting settled into at doing workouts at home?
Here are my five tips for continuing to work toward your goals of getting lean while doing your at home workouts.
1. Slow it down. Normally if you were used to doing your 3 sets of 10 chest press with 20# and that is no longer challenging, the other thing you can do is to increase your time under tension. Slow down your reps. Go slow on the descent, ascent or both. Maybe pause in the bottom. Whatever you need to do to challenge yourself with the given volume in the workout routine written.
2. Make it explosive. If your joints can handle it, turn your dumbbell squats into squat jumps. Do not shorten the range of motion. Form is key. Don’t make your push up a plyo push up if you can’t do full range of motion push ups. Form comes first.
3. Form comes first. Focus on where your body is in space when you are doing your workout routines. When you are squatting if your chest upright? Don’t add weight until it is. Are you doing full chest to deck push ups? Are the dumbbells going from your shoulder all the way overhead in and overhead press or are you doing half reps? When you lunge is your chest forward? Who cares if you can lift more weight if your form isn’t perfect. Now is the perfect time to focus on execution – no one even knows how much you are lifting when you workout at home.
4. Focus on contraction and execution. If you do a bicep curl and you really think about contacting the bicep it’s way harder, right? Don’t mindlessly work your way through exercises. Think about your leg drive in a squat. Think about your hamstrings pulling in an RDL. Focusing on muscle contraction will ultimately recruit more muscle fibers thus allowing a greater stimulus and more muscle growth.
5. Get better range of motion. If you aren’t squatting ass to grass, why not? I am not impressed with a 300# back squat to parallel. Focus on your mobility and increasing your range of motion to get stronger. Get your knees to the floor in every lunge. Bring the dumbbells all the way down to touch your chest in a chest press. Extend your arms fully in a bent over row. Do not go up in weight until you can utilize your full range of motion in each movement for every rep.
Lastly, to truly maximize your at home workouts, here are some tools I recommend..
20# dumbbells https://amzn.to/3bbWMT4
40# dumbbells https://amzn.to/2QxTkdo
resistance bands https://amzn.to/2QuOkGA
and a stability ball https://amzn.to/3a6ScoV
Do you need help getting into a workout routine or assistance with the actual at home workouts to do?
I have been helping women workout at home for over a decade.
My 1:1 program, #Commit2Fit is just what you need to get you started and keep you going!
Learn more and join at commit2fitcoaching.com!
Your Coach,
Kyra