Creating an at home workout practice, is one of the most important things I work towards with the clients I see, to help them consistently move without me always structuring their workout. If you can put together an effective 45 minute burn from your sitting room, there truly is no excuse not to get moving regardless of how busy you may be. However, just like formulating a plan on the gym floor, a workout at home means a little bit of preparation beforehand, and that’s what I’m going to help you with today.
Know your “Why”
If your home practice is the beginning of your workout journey and you’re not currently seeing a personal trainer who has helped you create a goal-specific plan you must first stop yourself and think, why am I doing this? What do I want to achieve? This could be based in feeling more mobile, or wanting greater flexibility but it could also be a weight or strength goal. It doesn’t matter what your “Why” is, but it matters that you have one and that it is measurable, e.g: a particular weight you’d like to reach, a speed you’d like to run 5k in or a move you’d like to be strong enough to do. We need to see progression. Tracking progress I believe to be an incredibly important tool for self motivation, and of course with that comes having a goal to your training. It’s important you have somewhere to aim for. Take a weekly note to monitor where you are in the process, re-motivating you to keep on going.
The Skeleton of Your Practice
Pull out your notebook or, lets face it, notes app and let’s get the bare bones of your workout written down. If you’re deciding to workout 5 days a week, choose the days and slot in the focus of the workout, for example:
Monday – Legs
Tuesday – Core
Wednesday – Bum
Thursday – Upper Body (Back & Arms)
Friday – Cardio
These are just examples, and for a full body approach, yours may be far more goal specific.
Pad out the Plan
Now you have a focus, it’s time to deliver the deets. The way I find works best is to plan exercises in trisets (groups of 3). You would group 3 exercises together and plan the rep range according to your goal.
As a general rule of thumb for Hypertrophy (muscle growth) we are looking at 6-12 reps, 3-6 sets and 30-90 seconds rest between sets. For muscular endurance, we are looking at 12+ reps, 3 reps and a 30 second rest. I would encourage you to do 12 reps and 3-4 sets (4 sets if you need to alternate sides) as a good middle ground to both.
When it comes to grouping these exercises together to make an hours workout, including a 10 minute warmup and stretch at the end, you should plan for 4-5 groups of exercises.
Here’s an example:
Monday – Legs
Plie Squat Pulse
Plie Squat Jump
12 reps x 3 sets
Lunges with rotation
Weighted reverse lunge
12 reps x 4 sets
Bulgarian Split Squat
Bulgarian Split Squat PULSES
12 reps x 4 sets
Get The Inspiration
It’s all very well me telling you to slot in area specific exercises to your day, but that isn’t always an easy task. Most of us have a repertoire we stick to from memory, which doesn’t help our progression as it’s all we ever do. This is where social media and the world-wide-web plays its part in your practice. Take the time to find qualified fitness professionals and glimmer inspiration from the exercises they show you, noting them down or saving them. I produce so many workout videos on my Instagram and YouTube channel for you to follow along to!
Create The Right Environment
A home isn’t always the most peaceful place to focus in and push yourself, so creating the right environment is essential. It doesn’t have to be a snazzy space, but have room to move and all the necessary pieces of equipment – which can be as little as a Yoga Mat and speakers. In my home workout nook I have dumbbells, a kettle bell, resistance bands, two yoga mats, a speaker and foam roller, and that’s me sorted. I actively enter this space, which doubles up as my sitting room, with a calm focussed mind and try to disassociate it from my home where I chill, watch TV and devour my post workout protein smoothies. Other than a Spotify stream, my phone won’t be touched – when the yoga mat is out, it’s time to tune in.