WANT TO ENSURE A GOOD WORKOUT EVERY TIME?
OK, SO WORKING UP A SWEAT ISN’T ROCKET SCIENCE, BUT AT HOME YOU’LL HAVE A MILLION DISTRACTIONS THAT MAKE IT MUCH TOUGHER TO GET IN THE ZONE. UNLIKE THE ALL-ENCOMPASSING PAIN CAVE WE HAVE SET UP FOR YOU AT YOUR SECOND HOME OF BBR, IN YOUR ACTUAL HOME IT REQUIRES A LITTLE MORE EFFORT ON YOUR BEHALF TO CREATE A SPACE WHERE YOU CAN SAFELY EXECUTE ALL THE EXERCISES ON OUR PROGRAM. SO, WE’VE COME UP WITH SOME TIPS TO HELP YOU CREATE YOUR BBR HOME AWAY FROM HOME… AT HOME. STILL WITH US?! GOOD, GET TO WORK!
- Firstly, make sure you create a space that will allow you to escape for the 40-60 minutes that you’re training. One where you can preferably shut a door to eliminate external distractions (also known as your kids) with enough space to swing a few weights around and tear up the floorboards with your bear crawls.
- Communicate effectively with everyone in the house so they know you are going to train and you need this time to be a good wife/dad/son/partner etc. For that period of time, you are off-limits.
- Put on your fave workout gear – tempting as it may be to roll into your exercise space in your pyjamas or gardening clothes. Use your clothes as an anchor to get you into a higher state to train for results. On these hot days you can even go shirtless, home workout silver linings! If you’re going to take the time to train at home you want to give it 100%, no half measures even if you’re using tinned tomatoes for weights until the equipment places stock back up.
- Crank up your music, create a #dopeAF playlist that runs for over your workout time so you’re not changing tracks halfway through your workout. Have a look at my Spotify lists like this one if you need inspiration.
- Put your F****** phone away. It is a discipline to stay focused for your workout but I always think like this, “I have 60-90 minutes today to train, progress and become stronger and closer to my goals”. Or the alternative is you do a few sets, check Instagram, get caught is an IG black hole and come out 15 minutes later wondering how you got to this random account watching some chick dance in a gym before she does a set. Don’t let this happen! You can’t stay focused and train with intensity if you’re super setting bench press with Facebook updates.
- Don’t rush into your workout, follow your program or at least have a plan and start with 1-2 minutes of breathing. Try nasal breathing only, try for some breath holds which will help improve your performance, increase work capacity, focus, mental performance and aerobic capacity, and decrease fatigue.
- Visualise your goals. It doesn’t matter if you’re working out in your kitchen, shed, garden, with your kids or at a park – always train with your big goals in mind. It will keep you motivated, hopefully keep that phone out of your hand and ensure you challenge yourself through the whole session.
- Warm up after you’ve done your breathing for a good quality 5-7 minutes of movements specific to the muscle group you’re about to train. I always take our members through some yoga poses to start, cat-cow (spinal flexion and extension) downward dog (activate and mobilise the shoulders & stretch through the hamstrings and calves), forward fold (spine and hamstring lengthening) and T-rotation (think plank position, then bring left foot next to left hand, then once balanced, take the left hand to the sky for torso rotation). Then into slow controlled crunch using our breath to activate our abdominal wall followed by one or two specific movements to the program.
To sign out, I’ll say this. Completing the home workout is the ultimate test of your discipline and your will power BUT moving physically with resistance is a must at least three times a week for general health benefits (building bone density, bone health and lean muscle tissue while decreasing toxic/visceral fat).
I guarantee you, if you can stay strong in this time and keep progressing you’ll be the most grateful gym goer getting around once the gyms open up again. You’ll also know that if you’re ever pushed for time and can’t make it to the gym, you have the ability to get it done at home.
Stay strong, team.