How are we all adjusting to gyms being closed? How are your home workouts going? I must say I have been super impressed with how many of you have reached out to me wanting to continue your workouts from home and I have also been impressed with how creative a lot of you have been in making your workouts harder from home. 

Now I thought I would write you all an email to help with some tips and advice on how to still get good progress when training from home. We know gyms are closed and let’s be honest they are going to be closed for a while now so let’s adapt, pivot and push on. 

Now first I am going to go through the obvious ways to make your home workouts harder:

1) Add weight. I know pretty simple right? Whatever weight you have in the house add it to your home exercises. Now this doesn’t have to be actual metal weights either. It can be water jugs, sand bags, rocks I have honestly seen a lot of people be really creative in this area. Add whatever weight you can get a hold on as it will definitely help you progress quicker. 

2) Resistance bands. These are such a great way to add extra resistance when performing most exercises. If you don’t have one, I’d advise getting one soon as they are really easy to use, they add some great resistance to an exercise and are easily stored away in the house. 

Now some more ways to make your workouts harder are:

3) TUT. This stands for ‘Time Under Tension’. ​​​​​​​​​​​​​​What I mean by this is adding extra time the muscle is under tension/stress. So an example of this might be a body weight lunge where you take 5 seconds to slowly contract DOWN then explode up so when you complete the reps this slow, downward phase adds extra “Time Under Tension”.

4) Another way to make your workouts harder is to add explosive plyometric movements like squat jumps, lunge jumps, plyometric push ups, box jumps etc are all great ways to make the exercise harder in order to burn more calories. 

5) My next tip is to do exercises that are HARD and that you wouldn’t normally do. For example, if you hate doing burpees then do burpees. If you hate squat jumps do squat umps. Use this time to move your body in other ways especially whilst your body is feeling fresher from not being able to train in gyms. 

6) My next tip is to add in methods such as “3-3-3” to your workouts. An example of this might be a push up. So, you would complete a 3 second count on the down phase, a 3 second pause at the bottom then a second upwards phase ensuring you complete the method of 3-3-3. This is such a great way to make a basic exercise much harder and can be done with lots of different exercises. 

7) Why not add in sprints? So, get your heart rate up really high then complete your set of exercises. What a perfect way to turn yourself into a BEAST! So, try completing a 100m sprint then smash your exercises like push ups, lunges and squats as these will now be a LOT harder whilst your heart rate is up. My clients have been loving this new addition that I’ve added into their programs. ​​

I hope all these tips help legends. Yes, it can be trailing training from home, but we can also make it fun and challenging at the same time. 

Did you know my training site has literally 100’s of ready-made HOME workouts that you can complete? I have utilized a lot of the methods mentioned above and I have done all the thinking for you. You just sign in like an app and access everything ready to go on your smart phone AND the best thing is each exercise comes with an instructional video. #Epic

You can get access for FREE right now by hitting the link below: ​​​​​​​​​​​​

Get FREE Access To 100’s of HOME Workouts!

See you in the member’s section 🙂

SQ