Our economy has been on a rough ride and many individuals have been directly affected by the turbulence. Let’s be honest, most gym memberships are not cheap; and those who have had to cut-back may be in a position where they no longer get the benefits of using a fitness facility. That being said, the purpose of this article is to assure you that all hope is not lost, the hard work you’ve put in was not in vain, and your fitness goals will still be realized!
First, you must understand that the odds are now stacked against you. Having a gym membership means you have structure, a sense of obligation and commitment, and support and guidance from the fitness staff and other members. Now, more than ever, you must take the wheel completely, as you are in control of your destiny. When you are left to your own devices, how will you fare? Will you set goals and a workout schedule? Will you follow your plan and track your progress? Will you take the all-or-none approach or understand that every little bit still counts?
Second, you must dedicate the same time to exercise that you would if you still had the membership. For example, if you spent 5 hours/week at the gym, that should translate to 5 hours/week at home…pretty simple. Further, try to workout at the same time each workout day; this will help to form a pattern and get you into a routine more quickly.
Third, you must work on discipline and get your creative juices flowing! Without discipline (topped with the now lacking sense of obligation/commitment), it is very easy to fall into the “oh, I’ll start next week” frame of mind. One week becomes one month and the negative spiral is in full swing…we’ve all been there. Also, by getting adding your own spice and creative with your workouts, you’ll keep the excitement high, ensure your body will attain maximum benefits, and can derive a greater sense of satisfaction and fulfillment because of your direct involvement with your training and progression.
Below, I will breakdown a sample in-home workout that is sure to be a lot more challenging that you would think. This is a very simple yet effective callisthenic (bodyweight) workout. There are only two rules: 1) use correct form at all times – NO cheating (contact a fitness profession for correct exercise technique), and 2) use a stopwatch for accurate rest period timing.
Workout 1:
Squats
5 sets x 20 reps with 30 second rest between sets
2 second negative (decent) and 1 second positive (ascent)
Beginners depth is 90°, advanced depth is just shy of butt to heels or perform jump squats
2 minute rest
Chin-Ups
5 sets x 10 reps with 30 second rest between sets
3 second negative and 1 second positive
Beginners us a narrow or parallel grip; advanced use a wide grip
Full extension (straighten your elbows at the bottom) and bring your chin above the bar
2 minute rest
Push-Ups
5 sets x 20 reps with 30 second rest between sets
3 second negative and 1 second positive
Beginners use a wide hand placement (greater than shoulder width); advanced use a narrow hand placement (shoulder width or narrower)
Workout 2:
Squats
20 reps
2 second negative (decent) and 1 second positive (ascent)
Beginners depth is 90 deg, advanced depth is just shy of butt to heels or perform jump squats
0-30 second rest
Chin-Ups
10 reps
3 second negative and 1 second positive
Beginners us a narrow or parallel grip; advanced use a wide grip
Full extension (straighten your elbows at the bottom)
0-30 second rest
Push-Ups
20 reps
3 second negative and 1 second positive
Beginners use a wide hand placement (greater than shoulder width); advanced use a narrow hand placement (shoulder width or narrower)
1:30-3 minute rest; go back to top of the order; complete 5 sets
This total body workout is great to help keep you firm and lean for the last stretch of summer! Add in an ab routine for extra effect (if you have the energy!).
Remember, just because you may not be a part of a gym does not give you an excuse to be inactive. There are countless ways to stay active and reach your fitness goals, especially during the summer months. So take charge: get out, get active and understand that the only person standing in your way is you!
Till next time.
