The Stay At Home Workout

There will always be one situation where we can’t get to the gym. We travel for work, have a busy day where it CAN’T fit, or just those of us who have no access to a gym. I recently moved to a town with a population of less than 200. I have dial up internet, and definitely no gym. Although it’s temporary, I still get a workout in about 4 days a week.

Definitely try this if you:
-Travel a lot
-Can’t access a gym
-Just beginning a workout routine

  All it takes is a small investment of about $25 and 1 hour to be able to get in a basic full body workout. An example of the basic workout kit can be found here (This is actually the one I bought). But regardless, all we need for this workout is a pull up bar


WORKOUT A:
All sets are 12 reps, with 60-90 seconds rest between sets. Use a smooth and controlled pace for each rep.

Pull Up

Pull-ups, wide grip, 4 sets
*If you can’t do 12, do as many as possible. When you reach failure, grab a chair, hop up to the top of the rep (muscles contracted), then lower yourself AS SLOWLY AS POSSIBLE for the remaining reps.

Push-ups, 4 sets
*If you can’t get 12, do as many as possible. When you reach failure, instead of balancing on your toes, drop to your knees. This will make it easier, so do the remaining reps in this position.

Body weight squats, 4 sets
Try to really control the pace. Take 4 seconds to get to the bottom of the rep (eccentric movement), pause at the bottom for another second and finally return to the starting position in about 3 seconds (concentric movement).

WORKOUT B:
All sets are 12 reps, with 60-90 seconds between sets. Use a smooth and controlled pace for each rep.

Chin-ups, 3 sets
*If you can’t do 12, do as many as possible. When you reach failure, grab a chair, hop up to the top of the rep (muscles contracted), then lower yourself AS SLOWLY AS POSSIBLE for the remaining reps.

Incline push-ups, 3 sets (put you feet on the chair, so they’re above your head)
*If you can’t get 12, do as many as possible. When you reach failure, instead of balancing on your toes, drop to your knees. This will make it easier, so do the remaining reps in this position.


Lunges, 3 sets, 10 reps each leg
*Keep it slow, taking about 6 seconds per rep, pausing at the bottom of the lunge.

Glute bridge

Glute bridges, 3 sets
*As you raise your hips, extend fully on the tips of your toes (plantar flexion).  Again, nice and slow, take about 6 seconds per rep.

Workout 4 days a week, taking one day off between each workout. (Workout A, rest, Workout B, rest...etc). You will definitely feel and be stronger in no time. If you can't at the moment, you will eventually be doing the full 12 reps for the push-ups and pull ups.

Email me with any questions or comments.

Ty Pritchard
CanFit Pro Personal Training Specialist
tylerrpritchard@gmail.com

 Images from:

munfitnessblog.com

thatsfit.com