Welcome to a new post on this blog. Today we're going to talk about training without leaving home. How many times have many of us felt like training, but we didn't feel like leaving home or for some reason we couldn't go to the gym? With today's post we are going to see a series of exercises and other tricks to train in without leaving home.
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To be able to do a complete workout many times we don't even need material, since we can find a wide variety of exercises that we can do with our own body weight. If in addition to this we have some materials at home, such as elastic bands or a pair of dumbbells, we can increase the variety of exercises we can do. On the other hand, we can also use objects that we have at home to train, such as using a chair as a support for the Bulgarian squat or plastic bottles filled with water as weights (if we know the capacity of the container, we can know the weight in kilograms).
To perform a full body routine at home, we can choose two or three exercises per muscle group or per type of movement, for example:
- 2-3 push exercises.
- 2-3 pull exercises.
- 2-3 core exercises.
- 2-3 lower limb exercises.
Because the exercises are most likely to be performed with a low weight or with one's own body weight, we will perform around 2-4 series with a number of high repetitions (approximately 12 to 20 repetitions, depending on the level of the person) and with short rest times. On the other hand, we can organize the training in different ways, depending on whether we like it more or more comfortable, such as, for example, through circuits, by series, by blocks of exercises, pyramidal training, etc. All these variants depend on each person, their physical condition and the training they do each week.
Next, we are going to see some examples of the exercises that we could carry out classified according to the type of movement or muscular group to which they belong. In addition to these exercises, we can find many variants of these, as well as other exercises, but as we have said before, depends on the material you have at home.
See you in the next post.
May the force be with you!
Añón, P. (2010). Entrenamiento de la fuerza orientado a actividades deportivas.
Boyle, M. (2014). El entrenamiento funcional aplicado a los deportes.
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