4 Ways to Get Creative with Your Home Workout
When you’re stuck at home it's easy to feel like the options for exercise are limited, especially if you’re used to a gym with plenty of equipment.
But what if I told you that you could actually get a great workout with just your body and a few household items?
Don’t believe me? Let’s see if I can change your mind.
1. Your body is a fantastic tool!
Multi-joint movements like Squats, Lunges and Push-Ups form the foundation of any good workout program. Not only do they challenge multiple joints and muscle groups, but they reinforce mobility.
Alternating lower and upper body movements in a circuit is a great place to start. To make things more challenging, try performing multiple exercises that target the same area back to back. A favorite combination of mine is called the Leg Matrix where I perform Squats, Lunges, Squat Jumps and Lunge Jumps right in a row. 8-10 reps of each is usually a great place to start.
If I want to condition, I’ll use a lower body exercise, an upper body exercise, and an exercise that spikes my heart rate, all in a countdown format. A good example would be Squats, Push-Ups and Squat Jumps. Start with 15 of each, then 14, then 13 and continue counting down to one. Keep track of your time and see if you can beat it the next time.
2. Your backpack holds more than just your laptop!
A backpack loaded with books and other heavy items is a staple for my home workout.
The best part is that the resistance is variable, depending upon how much you choose to load it up! You can also use it on one side of the body, in front of the body, or even on your back - lots of options!
I like to hold it across my chest for squats and lunges, swing it like a kettlebell and wear it on my back during push-ups.
3. Lug that case of water around!
One of my favorite exercises is the Deadlift as it involves almost every muscle in the body and directly translates to picking things up off the floor.
A case of water is the perfect implement to master Deadlift technique and build strength from home.
I also love using a case of water for loaded carries, lunges and front squats. If I place it on my shoulder, I get the added benefit of offset loading, which challenges my core and stability, in addition to the area I’m working directly.
4. Put your old milk or detergent jugs to good use!
Thanks to our little guy, we have no shortage of milk and detergent jugs at our disposal!
Not only do they simulate a dumbbell pretty well, but the uneven manner in which the liquid sloshes around the jug will challenge the smaller stabilizing muscles. Jugs like this are my go-to implement for exercises like chest and overhead presses, rows and walking lunges.
What's in your home?
While it’s certainly frustrating to be stuck at home with minimal equipment, don’t let that stop you from getting a great workout. All you need is a few household items and a little creativity. What will you use for your next workout?
The Vimocity team is here for you. If you have questions regarding our programs, our content or anything related to Moving Better, Feeling Better and Living Better simply reach out to us at firstname.lastname@example.org. Or better yet, join us on one of our live-streamed Daily Body Care sessions and ask your questions there!