Motivational tips for your at-home work outs
If you’re working towards a goal, you need to stay focused and count your reps. Whether it’s tempo based work or reps for time, counting will ensure you have something to work towards and something to beat when you try to replicate the same effort next time.
David McDermott, UK PT specialist, Virgin Active says:
1) Stay functional (or “Move Well”)
Use dynamic movements to warm up and prepare your body. Things like leg swings, shoulder circles, inchworm walkouts and yoga poses are great.
Move your body in different planes of motion; forward and back, side to side, with rotation (e.g. bear crawls, side shuffles and a lunge with a twist).
Start by stretching where you feel tight. Begin with a calf stretch and work your way up.
2) Keep strong
No weights, no problem! You can stay strong and keep your muscle. Make bodyweight exercises harder by doing them slower and with pauses.
You can also make your workout harder by doing more sets, reps or rounds.
Go with the flow. If you feel great, push harder. If you are not on your A-game, go lighter and do what you can
3) Work full body
Work your whole body in one session or across the week.
Choose mostly exercises that work more than one muscle group (e.g. squats, dumbbell rows, shoulder press, push up and plank variations).
Work on one exercise at a time for strength or do supersets and circuits to burn more calories.
4) Strike a balance
Do both bodweight (strength) training and cardio.
If you would just like to work up a sweat and burn calories then you can do any exercise you like (for example, mountain runners, jumping jacks and high knees will get you moving without having to push your muscles too hard).