Gym closures seem to drag on & on & on... with that we keep saying see you later gains! What if I told you that didn't have to be the case?
Don't get me wrong home workouts are no gym session but if written well you'll be saying hi to a fitter & stronger you in no time!
Here at FitazFK we believe results are achieved by following a method & structure not just slapping something together & praying it works wonders.
Here's a step by step guide for creating your very own "week of effective home workouts":
STEP 1: CREATING A TRAINING SPLIT
The first step when writing up any training plan is creating a solid ground work to build out your program, so it's effective as possible. To do this a training split needs to be made. By creating a training split this makes it clear what days you'll train specific body parts, ensuring you achieve an even balance of cardio fitness, strength training & muscular endurance across the week.
Here's an example of a solid weekly training split we love to use to maximise results:
Full Body Strength
Upper Body Strength
Lower Body Strength
STEP 2: CHOOSING EXERCISES BASED ON MOVEMENT PATTERNS
The second step when building out a weekly training routine is to select exercises accordingly based on movement patterns. It's important all movement patterns are accounted for as we need to ensure you don't get strong in just one plan. By ticking off a variety of movement patterns it allows you to build a symmetrical well balanced body that not only looks phenomenal, but moves well with equally proportioned strength.
Every movement pattern is considered throughout the week, here is a checklist:
- Horizontal push (e.g. push ups)
- Horizontal pull (e.g banded seated row)
- Vertical push (e.g. shoulder press)
- Vertical pull (e.g. pulldown, chip up or straight arm row)
- Anterior legs (e.g. squats, forward lunges)
- Posterior legs (e.g. hip thrust, deadlifts)
If you're unsure what movement patterns to include on what day's, here's a little guide:
Full body strength - a variety of all movement patterns
Upper body strength - a variety of horizontal & vertical push & horizontal & vertical pull
Lower body strength - a variety of anterior legs & posterior legs
TO SHOP OUR PROGRAMS, PERFECT FOR AN EFFECTIVE HOME WORKOUT, CLICK HERE!
STEP 3: SELECTING APPROPRIATE REP RANGE & SETS
The third & final step is to select your sets & reps for each exercise based off your goal & what it is you want to achieve. The goal with home workouts is not to chase massive strength gains, but rather maintain your current physique & general strength or achieve weight loss. Generally here if your goal is to achieve general strength & weight loss, you'll want to aim for a rep range of around 14 reps & 3-4 sets. On the other hand if your goal is more strength gains, you'll need to increase your weight & reduce reps.
Here's an example of an upper body strength workout to help give you inspo & an idea of what a workout should look like:
Take this as a chance to get creative! Home workouts are limiting but this way you can spice up your weekly routine a little. Throw in some new exercises you haven't given a go before or train a body part other than your booty (girls I know how much we love to train our lower body, but we've got to show some love to our upper body too!). Trust me, follow a plan like this & you'll be seeing all your lost gains return in no time!
- Summer (@_summerjane)