Workin' with What You Got: At Home Workout Ideas

March 15, 2017

 

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! 

 

 

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MARIA'S FITNESS TIPS

#1 

Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.

 

#2

Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.

 

#3

Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

© 2017 by Maria Pro of Muscle By Maria