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#002: Home Workouts
Can I do a home workout without equipment?
Of course you can.
Lot’s of times ‘having the right equipment’ is an excuse to avoid working out.
Here’s how I like to workout at home,
Switch Out your dumbbells for soup cans(!?) and focus on your mind-muscle connection.
Soup cans? I know what your thinking…
“Maybe if I was a TOTAL NOOB I’d use soup cans”
But I want you to revisit that thought.
I find that people quickly get obsessed with how much they can lift, and I totally get it, it’s a way of tracking progress. But in that, they sometimes forget about the basics.
Let’s revisit them,
1. The Mind-Muscle Connection
If you are focusing on the contraction and relaxation of your targeted muscle, it realy doesn’t matter what kind of weights you are using – I prefer a can of artichokes cuz they get me yolked (dad joke alert).
Fact, the mind-muscle connection is backed by science. If you consciously and deliberately place your attention on the contraction of the primary muscle you are working, the quality of the contraction is enhanced.
In other words, the more your mind is focused on the muscle being worked, the greater your gains will be.
So take a step back and really think about the muscle you want to target before starting your workout. Practice contractions with no weights to understand how your muscles move. Being more attuned with your body with help with every single future workout.
2. Utilize Bodyweight Exercises
Bodyweight exercises focus on the body’s natural movements and have fewer limitations to their range of motion when compared to gym machines.
Also, one of our favorite parts about bodyweight training is that it is extremely cost effective and cheap. You don’t have to worry about buying gym equipment – so it’s a win-win.
My top 3 body workout exercises are pushups, jump squats and handstands.
3. Improve your Flexibility
No one is looking, now is your chance to do those awkward stretches that no one wants to do at the gym…
Improving your flexibility has one the benefit of reducing the chance of injury and increasing your range of motion. Range of motion is so important because for an effective workout because it’s the most efficient way to increase calorie burn (I talked about it in this post).
Flexibility can also improve your posture by increasing core development. This is especially important for any other office workers out there (me included!). The increased core strength will help with spinal alignment and posture.
You don’t need equipment to workout from home.
Working out, whether it’s in a gym or at home, has the same fundamental components and now is the perfect time to reflect on them.
What is stopping you from starting your home workout tomorrow?
It may be daunting to dive right into a workout but..
➡️ Why not start with 1 pushup tomorrow?
Then try for 2 the next day.
Working out is all about small wins – it’s a marathon. And just like any marathon, the first 10 minutes are hell but once you get into a rhythm, you really start to enjoy the ride 🙂
Let me know in the comments below or go join the conversation on Instagram (by clicking on the Instagram photo at the top of this post).
Here are some excellent resources if you are interested in reading more on this topic,
- Daddy Fitness – https://www.austinplease.com/daddyfitness/