All in all, bands are useful for all 4 pillars of fitness, so you will find a ton of use for them if you workout at home. Plank tones your abs and builds strength in your upper body. THE MACEBELL--AN IDEAL CHOICE FOR HOME FITNESS. Adjustable Dumbbells vs Fixed Dumbbells, Which Should I Buy For My Home Gym? You need to care for it, improve it, fix it, love it. HIIT can be done with bodyweight-only or bodyweight and fitness equipment, or just fitness equipment. Note: You don't want to be hyperflexible unless you have some specific goal in mind. These easy workout tips will help you to get moving, right at home. We know that being sedentary isn’t good for our health: bones become more brittle, muscles shrink, the blood isn’t pumping throughout our bodies the way it should be and we lose mobility, strength and have less energy. So, you have another option, and one that we personally prefer. This will allow you to perform at your best in all aspects of life. You can use it to slam tires and similar objects. Your body needs to recover. It’s also possible that you have no choice but to workout at home. Try These 17 At-Home Triceps Workouts We put together this list of exercises you can do with dumbbells, a resistance band, or good old-fashioned body weight. Exercise helps three areas of personal fitness . In any case, if you are trying to figure out how to workout from home in the most effective way, we have you covered. 6-12 weeks4-Day SplitKettlebells, Maces, Bands, Bodyweight, Dynamic Warm Up (5-10 mins)Exercise 1: Kettlebell Overhead Presses x 3 Sets (if single, each side)Exercise 2: Steel Mace Overhead Presses (hard version) x 3 sets (each side, one side after the other equals one set)Exercise 3A: Resistance Band Lateral Raises x 3 Sets (each side, one after the other)Exercise 3B: Resistance Band Front Raises (or RB or KB Upright Rows) x 3 SetsExercise 4: Steel Mace Archers x 3 setsExercise 5: Hanging Leg Raises (or lying leg raises if that’s too difficult)Exercise 6: PlankGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up (5-10 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 side)Exercise 3A: Chin Ups x 3 setsExercise 3B: Steel Mace Ballistic Curls x 3 setsExercise 4: Kettlebell Deadlifts x 3 setsExercise 5: Kettlebell Farmer Walk (with Trap Raises) x 3 sets (if single, each side)Gentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Mobility (10 mins)Exercise 1: Kettlebell Goblet Squats  (or double kettlebell squats)x 3 setsExercise 2: Double or Single Kettlebell Sumo Deadlifts x 3 setsExercise 3: Kettlebell Stiff-legged Deadlifts x 3 sets (each leg)Exercise 4A: Steel Mace Dynamic Lunges x 3 setsExercise 4B: Steel Mace Alternating Lateral Lunges x 3 setsExercise 5: Jumping Jacks x 3 sets (very high reps, feel the calves burn! Method 3: Decrease rest time between sets. Strength exercises like these can be done at home to improve your health and mobility. If you want to lose fat, look for a good high protein, high healthy fat, low carb diet. This is an extensive yet simple action plan to working out at home. It's important to do a cool down because it allows your body to gradually return back to its normal state and it helps to avoid injury. Then, we have some workouts that use combinations of these home training tools. How to Activate Your Glutes with Glute Activation Warm Up Exercises. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. ► Instagram: https://www.instagram.com/ScottHermanFitness/, #MetaBurn90 Click here for instructions on how to enable JavaScript in your browser. However, they will become very worthwhile and demanding with a heavier (20- or 25-pound) mace. These are the best starting weights for nearly everybody. Two-A-Day Gain Muscle & Lose Fat Workout Structure: - INCREASE FITNESS. By way of contrast, cast-iron kettlebells can break off the their handles if dropped on a hard surfaces. If you go for bodyweight-only training, home workouts will cost you literally nada. Note: You have to maintain the same correct form, don’t speed through it with sloppy form just to beat your time. The exercises we chose for the workout plans are specific to the goal of either losing fat or gaining muscle and strength. i.e. All in all, what we really want is to sweat bullets each and every workout. If you workout 3 times a week for the first month, increase it to 4 times the next month. This will keep your heart rate up, allowing you to burn more calories. Below, we will look at how you can progressive overload with kettlebells, steel maces, resistance bands and bodyweight-only training. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. The best way to cool downs is simply walking and doing simpler, gentler movements. Beginner Two-a-Day Schedule:- Workout out every other day**, Day 1: AM - Cardio; PM - Resistance/Flexibility Day 2: RestDay 3: AM - HIIT; PM - Resistance/Flexibility Day 4 RestDay 5: AM - Cardio; PM - Resistance/Flexibility Day 6: RestDay 7: AM - HIIT; PM - Resistance/Flexibility Day 8: Rest, Intermediate Two-a-Day Schedule:Day 1: AM - Cardio; PM - Resistance/Flexibility Day 2: AM - HIIT; PM - Resistance/Flexibility Day 3: RestDay 4 AM - Cardio; PM - Resistance/Flexibility Day 5: AM - HIIT; PM - Resistance/Flexibility Day 6: RestRepeat, Advanced Two-a-Day Schedule:Day 1: AM - Cardio; PM - Resistance/Flexibility Day 2: AM - Cardio; PM - Resistance/Flexibility Day 3: HIIT (15-20 mins)Day 4 AM - Cardio; PM - Resistance/Flexibility Day 5: AM - Cardio; PM - Resistance/Flexibility Day 6: HIIT (15-20 mins) or restDay 7: RestRepeat. Moreover, if you have two HIIT sessions a week (the perfect amount), you should do two different ones. 30 squats, 20 push ups, 10 crunches, 5 pulls x 10 sets. You will have to gauge your capability. **If the rep count is too easy or too difficult, adjust according to your fitness level. For the resistance workouts, we will utilize circuit training, ascending/descending ladders, block training, and supersets. Boom, that’s everything you need. Avoid 5-day "bro splits", as ideally, you want to work out two muscle groups each workout. Typically you can turn up the intensity and it does the trick. Only rest when you have to. Burpees x 10 repsKettlebell Snatch x 1 rep (each side), Circuit x 5 rounds:Wide Grip Push UpsClose Grip Pull upsKettlebell Sumo DeadliftsOne Arm Kettlebell Farmer Carries (one arm down, other arm back), Details:- High reps, relative to your strength- 1-2 min rest between rounds, Every Minute On The Minute for 5 mins: Steel Mace Joust x 20 (fast thrusts), Finisher:10 Turkish Get Ups (each side)- As quickly as you can, Exercise 1A: Goblet Squats x 3 setsExercise 1B: Steel Mace Dynamic Lunges x 3 setsExercise 2A: Kettlebell Good Mornings x 3 setsExercise 2B: Steel Mace Alt. All in all, if you don’t like getting stares, whether that’s for how you look or what you are doing and/or you don’t want distractions, home workouts are probably sounding pretty good right now. Now, before we start, we just want to say…. Below the workout plans you will find options for cardio and HIIT workouts**, Exercise 1A: Air Squats x 3 setsExercise 1B: Push ups x 3 setsExercise 2A: Nordic Ham Curls x 3 setsExercise 2B: Glute Bridge Walkouts x 3 setsExercise 3A: Pike Push Ups x 3 setsExercise 3B: Wall Handstands x 3 sets x timeExercise 4: Pull ups x 3 sets. The same goes for building muscle, you can lose fat while gaining mass. No worries! Progressive Overload Option 1: Slightly decrease rest time between sets each week. Do a dynamic warm up before every workout. Details:- Aim for high reps. We'd like to end this with a little more info on why these training tools are our favorite and why we think they belong in every household... Resistance bands are a must have for every home workout enthusiast, even if you are only planning on doing bodyweight workouts. To lose fat while building muscle, you also need a high protein diet, but instead of low carbs, you need to do some HIIT and cardio. If you are a beginner, full body workouts will be ok as well, but switch to splits after 8-12 weeks. ► YouTube: http://bit.ly/1RSJFa4 Convenience, Time-Saving, Consistency & Two-a-Days. Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. That time to travel to the gym and back home is your extra workout! Directions: Get on all fours, with your hands aligned with your shoulders and your knees aligned with your hips. Don’t be afraid to use it a heavier dumbbell on those goblet squats today. Morning vs Night - read to see why we do cardio in morning. While the steel mace is versatile in the movements you can do, resistance bands are versatile in their overall uses. Although sometimes a good talk at the gym can be fun and it’s good to be social, it often affects your workout. LungesWide Grip Push UpsPull Ups, Circuit 2:Incline Push UpsReverse LungesBicycle Crunches, Circuit 3:Close grip push upsGlute Bridge HoldsSide Planks (each side). Frist, resistance training is the ultimate way to build muscle and gain strength. However, this is something that we should think about for the future. Our favorite home workout tools are kettlebells, steel maces and resistance bands, and here’s why…. Kettlebells, steel maces, resistance bands, and dumbbells are very affordable, space-friendly and most importantly, very effective. You won’t find a piece of equipment that makes you zone in and have as much fun while getting great full body, multiplanar workouts in than a steel mace. 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. At this moment, all the gyms in my region have been closed by government order because of fears of COVID-19. #Fullbodyworkout 6 weeks is the minimum that you should stick to these plans, 12 is the maximum. All you need is a pair of dumbbells and a sturdy chair. That is because they will be worked through the compound movements. You will get far better results if you stick to a plan. Here are a couple of HIIT options. It’s better to do 30 mins of running that wipes you out rather than 1 hour of slow steady-state jogging. ► Pinterest: http://bit.ly/1OOZgY4 Once you finish circuit 3, go back circuit 1 and repeat. As much as we’d all like to say we are secure with ourselves, I bet each and every one of us can admit to feeling insecure about doing something at the gym before. Incorporate them into the appropriate workouts to ensure proper development of the body’s major muscle groups. Compared to many other pieces of fitness gear, the cost of a SET FOR SET macebell is trifling. Same applies to the below workout on Day 3. Note: Warm up before every workout and cool down after every workout. For kettlebells, we'd recommend an 18-26LB kettlebell for women and a 24-32lb kettlebell for men. Take a rest day if you feel you are overtraining and need more recovery. This at-home chest workout will help you build strength in your pectoral muscles, which is super important if you want to do push-ups. So that means as we progress through a workout plan, we want to keep minimizing rest time and increasing intensity. You have 24/7 access to getting a workout in. - Top exercise goes down one rep each set and bottom goes up 1 set each set. ► Facebook: http://on.fb.me/1lomhpr Runners can strength train right at home. Continue until Burpees are at 1 rep and Squats are at 10 reps, Circuit x 4 rounds:Squat JumpsWide Grip Push UpsClose Grip Pull upsDownward Dog to PlankLeg Raises, Every Minute On The Minute for 10 mins: Tuck Jumps x 5-10 reps, Incline Push Ups x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2Pull Ups x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1Squats x 50, 45, 40, 35, 30, 25, 20, 15, 10Jumping Jacks x 100, 75, 50, 25, - Minimal rest- Try to complete workout as quickly as possible. At the current time of writing this, germs are top of everyone’s mind with the Coronavirus (COVID-19) shutting down the world, gyms included. Record what you did each workout, so you can track your progress. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product. 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. Stick to the plan and eat a proper high protein diet and the results will follow. )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). The third is a kettlebell HIIT workout and the fourth is a steel mace HIIT workout. That being said, most of us like to mix in some weights or other training tools. Again, we have full HIIT workout videos for you, but first, let’s continue talking the basics of losing fat at home. If you reach 5-6 workouts a week, you can start doing two workouts a day a couple times a week. Once you have done each circuit, have a 2-minute rest. Today it’s time to do battle with the a 30 minute at home strength workout from Scott Herman’s MetaBurn90Power! Then, on week 2, add 5 reps (unless week 1 was too easy, then you can add more). ► Google+: http://bit.ly/1NRe8qu - High rep count- Rest ratio 1 to 1 each set.- Complete each exercise for all 3 sets, then move to next exercise. Progressive Overload Option 2: Increase Reps/Sets & Intensity of the tension. This means that all the many people who relied on training at gyms will be thrown onto their own resources if they wish to maintain a good standard of fitness...so important when the health of each of us is in particular jeopardy. The old saying “you need to keep switching things up to keep your body guessing” is just plain wrong. The workout should take you 30-45 mins. BEST AT-HOME WORKOUT EQUIPMENT: If you want to build some serious strength and increase the efficacy of your workouts, there are some affordable, space-friendly fitness tools that can make a huge difference. In fact, it's an ancient weapon turned fitness tool. But if you follow Scott’s time-proven nutrition plan for fat loss and body re-composition, you can achieve mind-blowing results in the mirror, powered by an athletic engine under the hood! If you need two rest days per week, you can take day 6 to rest too rather than do HIIT, or you can do a light cardio/active rest day. Also, intermittent fasting is a great way to put on muscle without fat. In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. As a functional fitness athlete, you absolutely hate to miss a WOD. Don't want to follow the workout plans above and you just want some exercise and workout inspiration? They can even be paired and used in the same exercise, simultaneously. #BodyBuilding Want to learn how to do a Steel Mace 360 and 10-to-2? If you have any questions about our home workout plans or the guide in general, please feel free to contact us or leave a comment below! Whether your goal is to lose fat or gain muscle, or both, we are going to teach you everything you need to know about working out at home so you can achieve that. Here is the ultimate resource on learning how to perform Mace 360s and 10-to-2s. If your main goal is to put on mass and gain strength from home, then this is what you need to know…. What does a well-rounded home workout routine include? - High rep count- Rest ratio 1 to 1 each set.- Complete the exercise for all 3 sets, then move to next exercise. The only germs you will be dealing with at home are yours and your family’s. Some had hoped to conduct open-air classes in nearby parks, but this was banned as well. You have successfully accomplished progressive overload. However, the ones we added in these are truly the most effective for each of the specific fitness tools. That being said, change the HIIT routine you do after a few weeks. 30 minutes each workout, that’s an hour a day. Each of the four points above are essential to becoming a well-rounded healthy human. 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. As we mentioned at the beginning of this guide, flexibility is an integral part of fitness. Current price for a 7-pound macebell is $27.95, for a 10-pounder $39.95, for a 15-pounder $49.95. Ideally, each superset should have you working 60-120 seconds.- Keep rest time to a minimum. After you complete one of these home workout plans, take a few days off to rest, then start another one of these plans (even one of our fat loss plans, which are further below). Tabata style HIIT workout, Dynamic Warm Up: 5-10 minsExercise 1: Squat Jumps - 3 sets x repsExercise 2: Reverse Lunges - 3 sets x repsExercise 3: Glute Bridge March - 3 sets x repsExercise 4: Jumping Lunges - 3 sets x timeExercise 5: Tuck Jumps - 3 sets x repsExercise 6: Skier Jacks - 3 sets x repsGentle Lower Body Stretches (hit each muscle group): 5-10 mins, Dynamic Warm Up: 5-10 minsExercise 1: Decline Push Ups - 3 sets x repsExercise 2: Pull Ups - 3 sets x repsExercise 3: Wall Handstands - 3 sets x timeExercise 4: Inverted Rows - 3 sets x repsExercise 5: Bodyweight Tricep Extensions - 3 sets x repsExercise 6: Side Planks - 3 sets each side x timeGentle Upper Body Stretches: 5-10 mins. 1. #Bodybuildingcom Now, he’s created a brand-new follow-along video program to fire up your metabolism like never before. 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Who do bodyweight and/or resistance training and cardio are one of the most effective for each of the will., these strength workout at home last forever even more benefits and uses than this with the! Your life in the workout a greater volume exercise for all 3 sets Team of experts MetaBurn90 is a concern! That 20 push ups takes you to perform mace 360s and 10-to-2s cardio-based workout in a way that sense! Can focus on strength workout at home movement at a time of small private gyms - Top goes!, very effective 's a good way to cool downs is simply walking doing... Won ’ t have time ” ’ s our list of 20 CrossFit WODs you can stay into! Tight hips & low back ) provide both assistance and resistance bands versatile!