If searching the Internet you have found this blog, surely you already have in mind the great idea of training your body, even from home, for whatever reasons. Training our body is essential for physical and mental health, so… Congratulations on being here! This time we have proposed to develop a home training guide, but not just any guide, a GREAT home training guide, which can be used as a basic and motivational guide if you are a boy, if you are a girl, if you have a lot or a little time a week, or if what you would like is to do strength training, with or without weights ... A little bit of everything! And the best thing is that, if you have already made the decision to train yourself, you will surely read this guide with the same enthusiasm that we have in creating it for you.
You know it, we know it: Training? Glorious. Nothing like feeling that rush of endorphins running through your body, the sweat running down your forehead, that good muscle “sore” with which you say “let's see, it's still working”, and the great last: notice CHANGES in the mirror, progressive but safe. A routine at home does not always replace a gym, a live guided class, or doing a specific sport outdoors, but it is true that it is a convenient alternative that you can try to achieve your goals, especially in times of Covid.
This does not mean that it will be easy, huh. In life there are few easy things, but the truth is that it is possible to do the passes with the fact that doing physical exercise periodically is necessary, and that it can be quite simple and manageable if you really put your mind to it. So, if you are ready to enjoy a sports adventure at home, let your imagination fly, and take control of your body, then read on and discover how wonderful it can be to train at home with our Great Guide to Training at Home.
WHY TRAIN AT HOME?
Three words: Efficiency, convenience and economy. Training at home can be a great alternative, especially if you want efficient results and prefer the convenience that training in the comfort of your home promises, without having to move to a different location, or spending a little more time and money than what You could invest doing a functional training at home, with the resources you have, and also with those that you can add little by little according to the routine that you consider. Remember that you can always start small, and make the most of it, and even improvise and get creative.
If you train at home, you are already at home, and what you have there will be useful for training if you know how to do it. Add your family if you do not want to do it alone, or warn them that that time is for training and nothing else, thus, avoiding all the classic distractions of the house, you can even imagine that you are in another place, and train hard without problems. Little by little you can optimize your training space with minor adjustments, this will make a difference and will make you feel more comfortable and focused on what you do. As you have already established different spaces at home for different things (the kitchen to eat, the desk to study / work), training must also have a fixed set and, in addition, minimally adapted with the basics, that you can even assemble and disassemble with ease. . This will motivate you and help you to be more committed and focused, and also perform better. And the best thing is that you will assemble and decorate it yourself, to your measure, as you want! Always keep in mind that, in addition to space, the time factor is also crucial when we consider training from home. Training time is training time, and if you dedicate a moment of your day specifically to it and nothing else, you can achieve great things, and make your day a better day.
In addition, an exercise plan at home can be an ideal option to add to your weekly routine if you normally go to a gym, crossfit classes, yoga, fit-boxing, etc. or if you practice any other sport in general. It will be helpful if at any time it is difficult for you to arrive on time or if the schedule is only a few hours a week. And it doesn't matter if you want to do a male home workout or a female home workout, training in your own home can really be great for anyone. And if you have in mind that this is the way you can achieve your goals, then go for it, because training at home comes with endless benefits.
What are the benefits of a functional training at home?
As we said, regardless of whether you are a boy or a girl, doing a functional training at home you get all the classic benefits of exercising: improve the posture of the spine, relieve pain, energy for the whole day, tone and shape the muscles, reduce measures, you increase flexibility, you generate endorphins, you increase well-being, you reduce stress, you improve your cardiovascular system, among many other associated advantages. So, whether you're looking to do a home workout for men, or a home workout for women, the benefits will be visible once you are able to get into the right rhythm for your body and your abilities.
WORKOUT ROUTINE AT HOME
A functional training routine at home is nothing more than relatively short training sessions that you can follow correctly in the comfort of your home, to save time and money, and increase effectiveness in your day, either by using your own weight and your own furniture. from home as a support for exercises, or using gym equipment that you gradually add as support material.
At home we can do several types of different routines, depending precisely on the material that we have at our disposal, for example, training routines at home with gym equipment or without gym equipment. You can also do routine with or without weight that, although they are different, both have their advantages and direct benefits on your physical and mental health. For this, it is important that you make an exercise table that serves as a guide and structure to follow; Most of all, it is a matter of organization to avoid being repetitive in your workouts and avoid doing more or less short routines than you have planned to do.
How to make a training board at home?
Making a training table at home involves designing the series of exercises that will make up your exercise routine at home, estimating the repetitions that you will do of each and the estimated calories that you will burn with each one, as well as the time that the complete routine will take. , including pre-workout warm-up and post-workout stretching. Therefore, when you make your training table at home, think about including the following elements:
Think how many times a month, week and even a day you can dedicate to training at home. Sometimes this type of training is improvised if you already exercise in other places as normal, but, if it is the only thing you do at the moment, then plan it well so that it does not affect the rest of the people with whom you co-inhabit, or coincide with the rest of activities that you do in your day to day. You should also consider at what time of the day it is best for you to do it: the good thing about this is that there will be days when it is better for you to do it in the morning or in the afternoon, and others perhaps at night. The important thing is that, if you have established a model routine for each moment of the day that you can implement, then surely at the end of the day you will be grateful for having done so a little. Have all the necessary implements on hand. In fact, you can make a kind of "mise en place", which is the gastronomic term given to the art of organizing all the ingredients and materials you need to make a recipe. In this case it is a bit the same, so you will not interrupt the training looking for the weight, the water, the mobile ... but you will have everything close and in order to fulfill your sessions, repetitions and times correctly.
What do I need to train at home?
For all types of training we always need to have support material on hand, that is, elements that help us to do our training correctly. First, you need to define whether you will strength train with or without weights, or if you want to do some basic cardio on-site to help improve your cardiovascular system and help warm up your body to burn extra calories for the day.
Strength training at home (with and without weights)
If you are going to do strength training with weights, you will need weight to lift. This can be gym equipment or things that you can find at home that are heavy, for example, books, large water bottles, or also gym dumbbells, if you have them, for example, vinyl or rubber ones to avoid accidents and also they have better grip when using them.
If you are not looking to do weight training at home but rather resistance training, you can choose to buy elastic exercise bands with different sizes and degrees of difficulty, to help build muscle without the need to carry extra weight. In fact, this is a great way to strengthen your body using your own weight and adding additional resistance to help build muscle.
Remember that muscle strengthening during exercise helps burn more calories, fat and glucose, which is closely related to weight loss and reducing measurements if your goal is to achieve a leaner body.
What is the best material to train at home?
The best for training at home is the one that really helps you as a support to achieve your goals. Therefore, once you have assembled your training table at home and have the complete picture and schedule, then you can better fit the materials to train at home. Therefore, you will be able to see at home which are the best chairs, walls, and traditional household weights that can be worth you, or you will see if you need to invest in elastic bands to train at home, or sand-filled ankle weights, or even weights made of vinyl or rubber, which are usually not very expensive.
Another type of support materials, which are not weights or imply resistance, are, for example, anti-slip yoga mats, portable bars, or yoga balls, which can also be very useful for doing varied exercises on the same place. And, if you are lucky enough that someone in your family years ago bought a treadmill or an elliptical in a mythical "call now" infomercial and is gathering dust in the attic ... dust it off and take advantage of it!
Other types of support:
In addition to the training material, it is recommended that you add some type of auditory or visual support that makes your routine a more enjoyable session, for example, musical playlists, a podcast of your interest, or a video on YouTube, especially if it is of a complete guide, class or routine that you can follow at home. Another great option is to download a training app on your mobile or tablet. Thanks to the training Apps, such as "Strong", "Nike Training Club", "MyFitnesPal" or similar, you can program useful automatisms such as smart alarms, stopwatch, diet and training proposals to follow, so that you can do the best training possible at home. It is also important that when training you are comfortable, and that you step firmly when making each movement, so remember that it is necessary to have the right clothes and shoes to do your routine.
HOME TRAINING WITH WEIGHTS
If doing a home weight training plan suits you, then it means you have decided to do home gym dumbbell training or have gotten some alternative weight object to help you exercise. Remember that, in this case, an instrument adapted for exercise is always better, however, nothing happens if you solve the situation with bottles of water, boxes, etc. Whatever you decide, remember to have them on hand before starting and ... let's train!
Crossfit training at home with weights
In itself, the “Cross Fit”, in addition to being a registered trademark, is also the training par excellence of the security forces (fire, police and military). It is a training method that is based on performing constant and varied exercises, applying functional movements, and executing them at high intensity. Consequently, it is an effective method to tone the body and lose weight quickly, because it suggests a significant caloric expenditure per session as it is a training in which rest is almost non-existent. This is practiced in a box, and uses minimal equipment, including ropes, bars, and weights. Therefore, doing it at home is great, but it is not the same as in a space adapted for training. However, it is true that if you have some material at home, such as weights, ample space and bars, you can cover the basic principles of this training technique, even doing the movements by adding weights to your ankles.
We propose you 5 crossfit training routines at home with weightsWhat you can do if you don't have a training box available:
1. Murph WOD at home. Carry out in the best possible time:
2. WOD KALSU at home. Perform in the shortest possible time:
+ Every minute introduce 5 Thrusters with a weight / dumbbell or heavy object.
3. WOD - AMRAP 15-50. Do as many sessions as possible.
4. AMRAP at home. As many sessions as possible.
5. FOR TIME sequence: 8 - 25 - 50 - 75 - 50 - 25 - 8. Complete in the shortest time possible. Add weight if you wish.
To complement during other days of the week if you do not feel like doing crossfit routines every day, you can perform cardio weight training at home, that is, with small vinyl weights in hand or with ankle weights if, for example, jumping, running in in situ (in the place), or if you walk around your house. This will help you a lot because it is an excellent alternative to leg training with weights at home, and also as a back training with weights, because by carrying weight in these two strategic points (hands and ankles) you will help the rest of the consequent limb - including back and thighs (respectively) - take some of this load and get stronger along the way. In fact, doing cardio exercises such as aerobics or dance therapies are even more effective if we do them holding heavy objects, for example, two bottles of water or small bags of sand tied to our ankles.
WORKOUT AT HOME WITHOUT WEIGHTS
Without weights? No problem! If you have considered doing a training plan at home without weights then you may be able to strengthen your body with your own weight, which is an excellent way to exercise your muscles and help build resistance.
A classic exercise without weights is cardio training at home, which can be the key to improving our cardiovascular system and also mobilizing fats to burn them better. This can be running in situ, or doing exercises like jumping jacks, or jumping rope.
To this you can add hiit workouts at home (high intensity) with which you can progressively increase and decrease the intensity and speed over time to burn more calories and have higher peaks of cardiovascular acceleration.
For example, do sessions "20 - 40" per minute, that is, 40 seconds maintain a stable pace not very fast and the remaining 20 seconds accelerate the pace as much as you can; This can be repeated for the entire time you do the cardio training. Other forms of cardio at home without weights include machines, if you have them take advantage of them.
Crossfit training at home without weights
As we have mentioned before, crossfit is one of the most demanding training options, but also one of the most effective. Previously we were able to select a series of weight training that you can do at home, but if you do not have weights (or substitutes) or bar at home that you can use, you can follow an adapted routine. However, you must understand that your home is not a training box and, therefore, you will not fully control all movements. Crossfit deserves a bar at least and weights, ropes, etc. to be considered as such. But, if you don't have it at home, you can safely do your best with what you have, even though it is not a 100% substitute.
You can follow the routines that we have described above without adding any weight. And if you prefer to do a different training, we have put together a crossfit training proposal at home Without material so that you too are encouraged to try this type of training in the comfort of your home. Do the most repetitions and in the shortest time of the following exercises:
Some crossfit training apps at home can help you motivate yourself and better guide you when doing your routine. Among the best we highlight the Woodbook and Wodrec. Have you already tried them?
Boxing training at home without weights
Another excellent option for exercise at home is to perform simple boxing routines at home or fit-boxing, which will also help you strengthen your back and, therefore, are an excellent back workout at home, even without weights. Fitboxing is a great exercise to do at home, in addition to the classic dance therapies and aerobic routines that are classic for losing weight and improving the cardiovascular system.
In this case, you can do punching and kicking routines without much equipment, but if you really want to join the boxing trend at home you can little by little invest in equipment, especially elastic hand wraps to protect wrists and ankles, even a punching bag if you really want to put a punch in it. Remember that movements cannot be crazy and uncontrolled, this sport has its established technique and, therefore, it is best to follow a step guide in specialized apps such as “Boxtastics” or “Shadowboxing”, or look for basic guides on YouTube to do boxing workouts at home.
FOOD TO TRAIN AT HOME
Remember that eating and hydrating properly is a sine qua no condition in any training routine, whether or not at home.
Therefore, when making your training plan at home, you should also plan your meals so that you nourish your body at the appropriate times, before, during and after exercise, without this disturbing your exercise routine or conflict. with your digestion.
Like food, water is essential, but in moderate quantities, it is not convenient to overdo it.
You can even include in your training table at home the hours of drinking water, eating and having a snack to eat on time, and balanced, so that you do not miss meals or train after hours, or on an empty stomach if you are not used to it.
ADDITIONAL TIPS FOR TRAINING AT HOME
Now that you have a better idea of how to train at home and the benefits of doing training routines at home, let us know how it goes!