Hard Work Generates Results

Keeping home workouts fresh

The home gym has very quickly become the most popular gym around. There’s rarely any waits for equipment and you get to choose the music. But there is a drawback, not everyone has a full set of dumbbells or a wide range of equipment. That doesn’t mean your workouts have to be stale they can still be challenging with a couple of little tweaks here and there. And in the theme of click-bait here is my list of six ways to keep your workout bumping.

Our Take

The home gym has very quickly become the most popular gym around. There’s rarely any waits for equipment and you get to choose the music. But there is a drawback, not everyone has a full set of dumbbells or a wide range of equipment. That doesn’t mean your workouts have to be stale they can still be challenging with a couple of little tweaks here and there. And in the theme of click-bait here is my list of six ways to keep your workout bumping.

You can use these tips for our latest DUMBBELLS FOR DAYS to get the most out of your home gym routine.

SPEED UP (or SLOW DOWN) have you ever noticed that you usually do all your movements at the same speed and rarely pay attention to it. There’s a very easy way to change up your workouts. Change the speed you do them. Now be smart about this, it doesn’t mean throwing weights up as fast as you can, throwing form and caution to the wind. It means pushing a little bit faster, and slowing the weight down as you return to the starting spot. A great example of this… and try this on your own, do a push-up but count to three as you slowly lower yourself to the ground, and quickly return to the starting position. This is much harder than a constant speed rep.

JUMP AROUND well maybe if you don’t have neighbours underneath you. By adding in something dynamic like jumping jacks or mountain climbers at the beginning of a set you’ll bump up your heart rate and add to the difficulty of the exercise. It might sound silly, but by getting your heart rate up before (or even after a set) you’ll burn more energy, which in turn means your body will have to adapt to that and boom… progress.

SUPERSETS I first learned about supersets in high school, we were in the gym frantically trying to get ‘jacked’ so that little Sally (I hope she doesn’t read this) would notice us. You see we all thought Sally liked big muscles and we wanted Sally to notice us. That’s when someone talked about supersets… we had it the winning ticket, Sally would notice us and our {squints} supersets. Sally never noticed us, but it wasn’t because supersets aren’t awesome. It’s simple you do several exercises of the same muscle group/movement pattern back to back in the hopes of fatiguing everything. Think of it this way, let’s say you don’t have enough weight for dumbbell squats, you can do 25 sumo squats, followed by a wall sit and then your dumbbell squats. You’ll feel the burn for sure.

JAMBALAYA you know that delicious dish where it seems that all the food was just thrown into a pot and voila a delicious dish. You can do this with exercises as well. I’ve been calling these Jambalaya exercises for the last 18 minutes and they are awesome. Jokes aside they never really had a fun Cajun name before but we’ve used them lots. The best example is a push-up row. We’re combining two exercises, a push-up and a row to make a super duper exercise. You can do this with lots of things. A dumbbell squat to bicep curl, a deadlift to squat jump, shoulder press to bicep curl… really use your imagination. Most movement is good movement so you’ll probably be fine.

TIME I couldn’t think of a funny title for this one. Hopefully, I can still hold your attention without something flashy. Most people when they lift weights do it for reps, where they are counting out every time they do an exercise. But what if, and stick with me here, you just timed it instead. Let’s say you normally do 10 reps of bicep curls, how about 30 seconds instead, see how many you can do in 30 seconds. Boom just completely blew your mind right. This is a great way to keep it fresh. Don’t believe me? Cool, let’s see how many push-ups you can do in 60 seconds… I’ll wait. I bet you’ll be tired after that.

ONE AT A TIME ok this is actually probably one of my favourite ways to change up a routine. Normally we think of doing an exercise both limbs at a time. Lets look at a deadlift, most people have both feet planted when doing it. It makes sense it’s a strong, usually heavy exercise, keeping both feet on the ground allows you to lift the most weight. But what if, and stay with me here, you don’t have much weight well lets do it on one leg now. OK so now you have to balance, engage your core so you don’t twist around. Wow you just made an exercise harder by lifting a foot off the ground.

Stay creative with your workouts and you’ll do fine, change it up, try something new. Just be safe, wash your hands and let’s make the home gym amazing.