Since the start of the COVID-19 pandemic, many of us have taken to working out from home - whether due to gym closures, or a lack of commute that takes us by our gym. Having a home workout routine that works for you is a great way to stay active, even as gyms re-open. Even as you get back to your "normal" workout routines, home workouts are great for when it's too cold outside for your run, or when you're traveling with only your hotel room as a gym.
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try a fresh workout
If you've been working out at home since 2019 and you've been doing the same thing, then it's probably time to switch things up. If you're limited by the equipment you have, check out the next section on multi-tasking equipment.
Equipment or not, remember there are many ways to workout, and a way to switch things up to keep your muscles on their toes is to try something new. Check out this article source to learn more.
Your muscles adapt to the same exercises, so something as simple as changing WHICH triceps exercise you do is enough to see your progress kick back up. You can also change your weight x rep x set combinations, switching from high weights/low reps to low weights/high reps or trying super sets or circuits. Adding one or two days of yoga to your resistance training can have a big effect, including an overall increase in body strength and flexibility. Yoga isn't just for rest days!
Look at the list below and choose 1 or 2 activities to try that are new to you. Then search for videos on Youtube to find free workout videos or check out social media to find new trainers to follow. POPSUGAR Fitness has lots of different workouts online.
Different Types of Exercise
If you miss the social aspect of working out and are in a scenario where it is safe to work out with others, consider checking out local bootcamp studios like Burn or Orange Theory, signing up for a running or hiking group, or trying another type of studio, like cycling or AKT.
Here are some articles you may find helpful!
When trying new workouts, remember to exercise safely. Look up videos online to see the correct form for a new exercise to avoid injury and remember to always start slow and low in weight to master the technique. No matter how well you could do your last routine, trying something new often means getting knocked down a fitness peg, so there is nothing wrong with modifying exercises while you master them.
If you regularly see a physical therapist, massage therapist, or chiropractor, inform them of your new workout routine. They may have advice to help ease any growing pains along the way or tips for modifying workouts for your body type.
If you're building your home gym, know that you don't need to have a plethora of space or expensive equipment. The best investment you can make, especially when you're getting started, is to get equipment that can multitask. Examples include the TRX Go suspension system, which attaches securely to a door frame, and allows you to complete the vast variety of TRX exercises to work every muscle in your body.
Other equipment that I like include resistance bands, particularly these thick ones that are great for lower body exercises, like side steps and isolating glutes and quads. For resistance exercises, this dumbbell tree is perfect because it has a variety of weights and storage in one. Finally, I recently bought this aerobic step and love its size and that it has 2 heights. I use the higher height option and it doubles as a weight bench for tricep and lat dumbbell exercises.
If you're interested in how to stay active WHILE working at home, check out this article from Vox that features the Flexispot desk bike and the Cubi Pro under-desk elliptical.
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a blog about health, wellness, nutrition, and fitness from an epidemiologist / dietitian with personal trainer experience
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