Kettlebells are a must-have tool for at-home workouts because you can do a variety of strength training exercises, including rows, bicep curls, squats, deadlifts, and … 6-12 weeksUpper/Lower SplitBuilding Muscle & StrengthKettlebells, Maces, Bands, Bodyweight, Dynamic Warm Up/Lower Body Mobility (10 mins)Exercise 1: Kettlebell Goblet Squats x 3 setsExercise 2: Double or Single Kettlebell Sumo Squats x 3 setsExercise 3: Kettlebell Single Stiff-legged Deadlifts (or Double) x 3 sets each sideExercise 4: Steel mace Dynamic Lunges x 3 setsExercise 5: Steel Mace Alternating Lunges x 3 setsExercise 6: Jumping Jacks x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Pull ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups, as time goes on, use lighter bands - need a set of bands for this)Exercise 2: Kettlebell Rows x 3 sets each sideExercise 3: Kettlebell Push ups x 3 setsExercise 4: Kettlebell Overhead Presses x 3 sets each sideExercise 5: Steel Mace Overhead Presses (hard version) x 3 sets (each side, one side after the other equals one set)Exercise 6: Hanging Leg Raises (or lying leg raises if that’s too difficult)Gentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Lower Body Mobility (10 mins)Exercise 1: Jump Squats x 3 sets, high repsExercise 2: Kettlebell Good Mornings x 3 setsExercise 3: Nordic Ham Curls (or Nordic Curls with Band assistance) x 3 setsExercise 4: Steel Mace 4 & 8 Lunges (Curtsy Lunge) x 3 setsExercise 5: Kettlebell Swings x 3 setsExercise 6: Steel Mace Switch Squat x 3 setsExercise 7: Skier Jacks x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Incline Push Ups x 3 setsExercise 2: Wide Grip Push ups x 3 setsExercise 3: Chin Ups x 3 setsExercise 4: Steel Mace Rows x 3 sets (each side, one side after the other equals one set)Exercise 5: Resistance Band Overhead Presses Behind the Neck x 3 SetsExercise 6: Resistance Band Lateral Raises x 3 sets each sideExercise 7: Kettlebell Russian Twists x 3 setsGentle Stretching/Flexibility Training (5-10 mins). That is because they will be worked through the compound movements. As a fitness tool for home workouts it's hard, maybe impossible, to beat! This workout includes circuits to work every muscle. It also works on your abs, chest, upper back muscle and neck. Lie on your back and lift your feet off the ground. strength. This is a strength training exercise for weight loss that involves the use of barbells. With steel maces, kettlebells and resistance bands, you have all the same methods that we discussed, but you also have the options of increase weight, doing drop sets, and other various weight load schemes. Moreover, you won’t have to waste time and energy packing your stuff and getting yourself to the gym and back. In addition, it decreases the risk of injury in your spinal column, Stand with your feet wide apart while your arms are extended at both sides with palms facing down, Jump and cross your right foot over your left and also, your right foot over your left leg, Jump and return to your starting position, Repeat the Jump and cross your left arm over your right arm and your left leg over your right leg. It is done with the use of dumbbells. Your guide to fitness, sex, health, wellbeing and weight loss from Australia's favourite health magazine. Your heart will be pumping fast during these workouts and your body will be shedding fat. **Push to failure or near failure every set, use strict form, and your muscles will grow and your strength will increase. Begin on the floor on your knees and hands, Lower your arms to the floor with your elbows rightly under your shoulders, Make sure your arms form a 90-degree angle, Step your feet back one at a time and maintain a straight pose from your head to your heels, Tighten your abs and hold for at least 2 minutes. However, as you progress with mace training, you may well find that some recommended exercises will not seem very challenging even with a 15-pound mace. Bird Dog. ***Is bodyweight training also resistance training? This method should be a very slow progress. This will help prime your body for the workout to come and it will help you be more injury resilient. I’m a straight-sets weight lifter: I like to do my set, take ample rest (at … The exercises in the below plans are the most effective bodyweight exercises. ), Ankle Mobility Exercises (If you are lacking ankle mobility, do this before a workout!). Don’t switch it up too frequently. If you don’t, and you do the same thing over and over again, you will reach a certain point and then remain the same. Lateral Lunges - 3 sets x 20 repsExercise 4A: Jumping Jacks - 3 sets x 100 repsExercise 4B: Mountain Climbers - 3 sets x 1 minExercise 5: Crunches - 3 sets x 20Gentle Lower Body Stretches (hit each muscle group): 5-10 mins, Dynamic Warm Up: 5-10 minsExercise 1: Push Ups - 4 sets x 25 repsExercise 2: Pike Push Ups - 4 sets x 20 repsExercise 3: Wide Push Ups - 4 sets x 25 repsExercise 4: Wall Handstands - 4 sets x max holdsExercise 5: Tricep Dips - 4 sets x max repsExercise 6: Tricep Extensions - 4 sets to failureExercise 7A: Leg Raises - 3 sets x 10-12Exercise 7B: Plank - 3 sets each side x 1 minute or moreGentle Upper Body Stretches: 5-10 mins, Dynamic Warm Up: 5-10 minsExercise 1: Pull Ups - 5 sets x max repsExercise 2: Inverted Rows - 5 sets x 15 repsExercise 3: Chin ups - 4 sets x max repsExercise 4A: Crab Walk - 4 sets x 30-60 seconds Exercise 4B: Superman - 4 Sets x 10-12 repsExercise 5: Side Planks - 3 sets x 1 min each sideGentle Stretches: 5-10 mins, **Adjust rep count according to your fitness level and capacity. All in all, what we really want is to sweat bullets each and every workout. Yes, you are using your body as resistance! i.e. You want to make sure you have normal flexibility. Here's a full-body weight-lifting workout to help you do just that. - If you think you can do 20 push ups per set for 3 sets, and that will be challenging, then start with that for week 1. Note: If you do decide to go to the gym, make sure you choose a gym that takes hygiene and sanitation seriously. i.e. In fact, if you are going to failure for certain exercises, that’s great. Also, if you are training to failure, that’s fine. Although sometimes a good talk at the gym can be fun and it’s good to be social, it often affects your workout. **The above workout structure has a minimum of 55 mins and a maximum of 80 mins. This means hard times for owners of small private gyms. Your workouts should be heavily resistance based. Assuming you have a minimal selection of tools, meaning not a wide range of kettlebell and steel mace weight sizes, we’ve provided two progressive overload options that make the most sense. Even with the costs of the above tools, you will make that back with just a few months of gym fees, depending on what gym. Here are some tips for creating a routine and sticking to it: Working out to lose fat and working out to build muscle and strength require a different approach. 5 chin ups, quick rest, 5 chin ups, quick rest, and so on until the 6 mins is up)- Take 2-3 mins rest between blocks, Circuit 1:Alt. If you want to add an isolated bicep or tricep exercise, feel free. However, they will become very worthwhile and demanding with a heavier (20- or 25-pound) mace. Your body needs to recover. Strength training for fat loss is a controversial topic. Of course, you’d want to opt for more difficult ones…i.e. KEEP A RECORD. Want to learn how to do a Steel Mace 360 and 10-to-2? How to progressive overload with bodyweight & training tools: Method 1: Decrease the time it takes you to finish a workout. Also, for “cardio/HIIT", put emphasis on the HIIT (High Intensity Interval Training). Your body is a lifelong project. Improve your fitness and sculpt lean muscle from home. Note: If you only have light weight steel mace and kettlebells, that is fine. Here are two bodyweight workout programs for building muscle and strength at home. Furthermore, with the time you save going back and forth to the gym, you can use that to do another workout. Each week you can increase reps. After 8-12 weeks, you can change to a new routine or change the exercises you are doing. In a nutshell, it has to do with cortisol levels in morning and body temperature being lower in morning, which is not conducive for strength training. To ensure your home workout plan is effective, you need to establish a well-rounded workout routine and stay consistent with it. What’s more, a lot of times people want to try new exercises and push themselves in new ways, but with people “watching” at the gym, insecurities arise. Resistance training is going to be somewhat similar to how you would train for building muscle. Trying to fit it into a busy schedule, is probably the hardest thing to achieve. Strength training can play a massive role in improving body composition and promoting fat loss. But it works and guarantees results. Here’s how it will look. Side Plank. Each of the four points above are essential to becoming a well-rounded healthy human. Wall squats are easy to do and it’s also a good exercise to strengthen your upper leg. Mix these strength-and-sweat sessions with the 1, 2, 3 cardio workouts included to build muscle and score cardiovascular benefits, too. - High rep count- Rest ratio 1 to 1 each set.- Complete each exercise for all 3 sets, then move to next exercise. That's pretty badass. Do it anytime after your workout(s) is done for the day. What I am saying is…it’s not the time in the gym that’s important…it’s the time you AREN’T in … Two-a-days, anyone? In this at-home workout guide, we go over the benefits of working out at home, how to workout at home, what every home workout plan should include, crucial tips to making sure your workouts are effective, and then, we provide you with several workout plans to choose from. You can use it to slam tires and similar objects. You need to care for it, improve it, fix it, love it. It promotes relaxation and improves your muscle endurance, Step your right foot forward, step it backward and do the same for the left leg, After that, bring yourself to the pushup exercise and do 3 sets to make a set of the exercise, It boosts your metabolism and coordination. This system is often used more for weight loss than for strength training, but can also contribute to strength training. Morning vs Night - read to see why we do cardio in morning. You can weightlift a few times per week and yield massive results in regards to your weight loss journey, all while getting stronger, more toned, and feeling great! However, the ones we added in these are truly the most effective for each of the specific fitness tools. If you need extra rest days, take an HIIT/Cardio day to do so. Then, on week 2, add 5 reps (unless week 1 was too easy, then you can add more). When you strength train, you burn calories.. Then, your body needs to spend hours and hours afterward rebuilding your muscles, which in turn burns even more calories (they call this the “afterburn” effect). The exercises we chose for the workout plans are specific to the goal of either losing fat or gaining muscle and strength. Press your feet against the bands until your legs are fully extended. Get ready for a full-body strength-training workout with Nike Global Master Trainer Betina Gozo. You can use all three during a workout in a way that makes sense to achieve a great all-around workout. Contrast this with the overwhelming presence of an Olympic barbell, a pair of squat racks and a weight bench all wedged into your bedroom, and the space-saving convenience of the macebell becomes apparent. Lunge Elbow to Instep. If you learn how to do a steel mace 360 and 10-to-2, you can add these two extremely rewarding exercises into your routine. These workout plans use kettlebells, steel maces, resistance bands and bodyweight exercises. The big reason gym-goers don’t do this is because it takes a lot of time to go to the gym twice a day. But no matter what your scale weight is at, you’ll carry more muscle and less fat if you’re lifting weights compared to if you’re If you want to gain muscle and you aren’t worried about fat, look to a high carb, low-to-mid fat, and high protein diet. Weight and Strength Training for Women at Home - The Myths, Facts and How to Start. Also, it develops your shoulder muscles and boosts your press up performance. It is one of the most unobtrusive pieces of fitness gear. Although there are other training tools that are good for home workouts, such as dumbbells, we will stick to these three as they are the most versatile. Below, we will look at how you can progressive overload with kettlebells, steel maces, resistance bands and bodyweight-only training. The goal is to get in shape, so eliminating distractions is advantageous. We'd recommend a 10LB or 15LB mace for the above workouts (7LB will be good for those who are new to mace training and fitness in general). Please see my full disclosure for more info. So you will be doing 4 sets for every exercise. Here are a couple of HIIT options. **It's more about the time under tension than the reps. You could do 20 push ups in 20 seconds. )Exercise 6: Mountain Climbers x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Kettlebell Push Ups x 3 setsExercise 2: Incline Push Ups x 3 setsExercise 3: Resistance Band Flies x 3 setsExercise 4A: Steel Mace Tricep Extension x 3 setsExercise 4B: Tricep Dips x 3 setsExercise 5: Plank Thrusters x 3 setsExercise 7: Kettlebell Russian Twists x 3 setsGentle Stretching/Flexibility Training (5-10 mins). Workouts Strength Training. Do this weight-loss exercise at home three times a week on nonconsecutive days. Triceps Kickbacks These are the best starting weights for nearly everybody. Wrap the resistance band around your feet and hold the ends. Home workout essential: Kettlebells. Note: Warm up before every workout and cool down after every workout. Stretching is also great after a workout as your joints, muscles and limbs are warm. They will also take up a lot less room. 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