There are few things as liberating as an empty gym early in the morning. You can use any machine you want. You can get in your entire routine without any problem. The world is your oyster.
Wouldn’t it be nice to have that feeling at home?
Sometimes you just can’t make it to the gym. Maybe you’re traveling. Maybe you’re out of time. Maybe you just don’t like the gym and would rather handle your fitness routine at home.
Regardless, you need a plan for when the gym just isn’t an option. Because staying home is no excuse to not build lean muscle and work towards your fitness goals.
There are lots of ways you can build muscle at home. Use these suggestions to prepare a bodyweight routine that will keep you fit no matter where you happen to do it.
You may not be able to add weight to these basic moves without some equipment. But they will still get the blood pumping and help you build lean muscle. If the basic exercise is too easy, try a modification that ups the difficulty and isolates specific muscles.
It’s a classic because it works. Work your chest, shoulders, arms, and back with these simple to execute moves.
Some variations you can try are wide arm push-ups, pike push-ups, downward dog push-ups, elevated leg push-ups, and - if you’re really looking to challenge yourself - handstand or one-armed push-ups.
You already know that squats are amongst the best exercises you can do. They work basically your entire body, promoting strength and balance. So they should definitely be a part of your go-anywhere bodyweight workout.
Try one-legged pistol squats and wide stance sumo squats for some variation.
Love or hate them, you know that crunches are essential to developing the abs of your dreams. But you don’t have to do the same old crunches to get results. Try these variations too: reverse crunches, bicycle crunches, and Russian twists.
If you want to work out your abs but are sick of sit ups and crunches, try planks. They seem easy, but after a minute in proper form you’ll probably be feeling it. Mix it up with side planks and one-legged or one-armed planks.
What if the issue is time and convenience, not so much that you need to stick to bodyweight workouts? If you’re just not making it to the gym, consider setting up your own basic home gym. You don’t have to spend a ton of money to get the essentials.
To get started, you just need a flat bench, a barbell, some weights, and a set of dumbbells. With that gear you can add weight to your basic moves to enhance your results. And you can add a variety of rows and presses to your routine.
You may not be at the gym, but you still need to follow good form and take your workout seriously. Don’t get lazy because you’re working out at home or from a hotel room. Make sure you’re not slacking in these areas:
It can be tempting to just jump right into your workout. But you need to take a few minutes to get your heart rate up with a quick warm up. No need to go all out - some basic cardio and dynamic stretching is all you need. The same applies to your cool down.
Again, don’t rush into your workouts or finish them up and immediately forget about your fitness. You should use the best pre workout supplement before you start. That way you’ll be energized and ready for a great fitness session.
When you’re done, don’t just hit the shower and then plop down in front of the TV. Prepare the best post workout drink and make sure you’re getting lots of protein.
You don’t have to hit the gym to build lean muscle and achieve great results. But you do need a solid routine. Use these tips to enjoy a great workout - no matter where it happens.