In the pursuit of a healthier lifestyle, the ‘At-Home Workout’ Revolution continues to gain momentum. In the first part of our series, we explored the essentials of building a budget-friendly home gym.
Now, in Part 2, we delve deeper into the effective strategies for integrating workouts seamlessly into your daily routine.
From planning your workout week around work, family life, and relaxation to handling missed sessions, involving family members or neighbours, and seeking professional guidance at home, we’ve got you covered with these helpful tips!
Balancing Act: Work, Family, and Me Time
One of the challenges of working out at home is finding the right balance between your professional life, family responsibilities, and personal relaxation. Planning your workout week strategically can make all the difference.
A. Time Blocking:
B. Family Involvement:
C. Relaxation and Recovery:
Bouncing Back from a Missed Session
Missing a workout is normal and doesn’t mean you’ve derailed your progress. The key is to handle it positively and get back on track.
B. Adjust Your Schedule:
C. Modify Your Goals:
D. Stay Positive:
Turning Workouts into Family and Community Affairs
Working out becomes even more enjoyable when shared with loved ones or neighbours. Here are some creative ways to involve others in your at-home fitness routine.
A. Family Bonding:
B. Neighbors and Friends:
C. Partner Challenges:
D. Education and Support:
Personal Trainers at Your Doorstep
While home workouts offer flexibility and convenience, sometimes you may crave professional guidance. Several personal trainers now offer at-home services, bringing expertise and personalised training to your doorstep.
A. Finding the Right Trainer:
B. Tailored Programs:
C. Motivation and Accountability:
D. Cost Considerations:
This 12-minute micro workout is designed to maximise calorie burn and boost metabolism using minimal equipment from your at-home gym setup.
Squat Rack with Bench
Warm-Up (2 minutes):
Jog in place: 1 minute
Arm circles: 30 seconds forward, 30 seconds backward
Workout Circuit (10 minutes):
Perform each exercise for 30 seconds, followed by a 15-second rest. Complete the circuit twice.
Goblet Squats (Using Kettlebell):
Hold the kettlebell close to your chest.
Stand with feet shoulder-width apart.
Lower into a squat position, keeping your chest up.
Push through your heels to return to the starting position.
Hold a dumbbell in each hand at shoulder height.
Squat down, then explosively push through your heels to stand, pressing the dumbbells overhead.
Lower the dumbbells back to shoulder height and repeat.
Hold the kettlebell with both hands between your legs.
Hinge at the hips, then explosively swing the kettlebell to chest level.
Control the swing as it descends.
Start in a plank position.
Drive one knee towards your chest, then quickly switch legs.
Keep your core engaged and maintain a steady pace.
Bench Step-Ups (Using Dumbbells):
Hold a dumbbell in each hand at your sides.
Step onto the bench with one foot, driving through your heel.
Bring the other foot up to meet it, then step back down.
Alternate legs for the duration of the set.
Stand with feet hip-width apart, barbell in front of you.
Bend at the hips and knees, keeping your back flat.
Grab the bar with an overhand grip and lift by extending your hips and knees.
Cool Down (2 minutes):
Deep breathing and stretching exercises for all major muscle groups.
The ‘At-Home Workout’ Revolution is not just about transforming your physical space but also about implementing effective strategies to ensure success. By planning your workout week thoughtfully, handling missed sessions positively, involving loved ones and neighbours, and seeking professional guidance when needed, you’ll find that achieving your fitness goals from the comfort of your home is both feasible and enjoyable.
Remember, the key to a sustainable fitness routine is adaptability. Life is full of surprises, and being flexible with your approach will keep you on the path to success. Whether you’re tackling family-friendly workouts, creating a community fitness group, or bringing in a personal trainer, the journey to a healthier you is as unique as you are. Embrace the evolution of your ‘At-Home Workout’ Revolution and watch as it becomes a fulfilling and integral part of your lifestyle.
Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.
Disclaimer: Where Certificate III in Fitness, Cert III/Cert 3, or Fitness Coach is mentioned, it refers to SIS30321 Certificate III in Fitness. Where Certificate IV in Fitness, Cert IV/Cert 4, or Personal Trainer is mentioned, it refers to SIS40221 Certificate IV in Fitness. Where Master Trainer Program™ is mentioned, it refers to Fitness Essentials and SIS40221 Certificate IV in Fitness. Where Master Trainer Plus+ Program™ is mentioned, it refers to SIS30321 Certificate III in Fitness and SIS40221 Certificate IV in Fitness. Where Certificate IV in Massage or Cert IV/Cert 4 is mentioned, it refers to HLT42021 Certificate IV in Massage Therapy. Where Diploma of Remedial Massage is mentioned, it refers to HLT52021 Diploma of Remedial Massage.