The face of fitness has changed. Until recently, 2020 has seen gyms and public spaces closed, forcing people to work out in their homes. It wasn’t an easy transition as we struggled to figure out homeschooling, jobs and home life, let alone thinking about heathy food choices and finding the right home fitness equipment. However, millions who started working out from home realised that it is fun, effective and often more convenient.
So how can you take advantage of this new trend and still get amazing results from your own home? Megan Davies, Beachbody On Demand Super Trainer and creator of online home training programmes, Clean Week and Muscle Burns Fat tells us more.
Let’s start with creating a safe and inspiring workout space. Make sure you have a firm surface, clear of anything you may trip on, clean and dry. Have a mat nearby in case you do some exercises from the floor.
Switching your workout up a gear? Add in your favourite equipment. Search for dumbbells in weights you would typically use. Start small and build on one or two pairs or you can go big and buy a whole set! It’s really up to you, your needs and how much money you are looking to spend. Bands and loops are another great low cost option as you get started. If you are planning to follow a fitness programme, check out the equipment needed.
Motivation can be tough at home. Consider joining an online support group or creating your own with a few friends. Set a time to work out together through an online meeting platform or sign up for Beachbody On Demand. You can each do your individual workout at your own pace, but having a set time to meet every day to get it done will ensure accountability.
Whether it’s certain music, a specific trainer, a style of workout that you love most, there’s nothing that will motivate you more than finding a programme you look forward to doing everyday instead of dreading! Lastly, take some measurements and photos when you get started. It’s not everyone’s favourite part but when you do start to see results you’ll be happy you did it and motivation will rocket.
Here are some super moves to torch those calories, tone up and feel amazing that you can do at home:
A Thruster is a powerful and explosive full body move that combines a front squat with an overhead press. It will have you torching calories as it spikes your heart rate and fires up the legs, glutes, core, triceps and shoulders. That’s a lot of major muscles for one exercise. If I could pick one move to burn fat, this would be it!
Hold a pair of dumbbells at shoulder height, weights parallel to the ground. Sit the hips back and lower into a squat. Stand up with power while driving the weights overhead. In the overhead position, your core and glutes should squeeze and biceps should be by the ears. Return the weights to shoulders and move right into the next rep.
Inchworm to Pushup
An Inchworm to Pushup is a full body move I use in my programme, Muscle Burns Fat, that will really make your heart rate climb while engaging a lot of different muscle groups. Using the arms, shoulders, chest, back, core and legs, you would be hard pressed to find muscles not involved here.
Stand tall with feet under hips. Crouch to the ground and walk the hands forwards into high plank. With shoulders over the wrists, complete one pushup by lower your chest between your hands and then pushing back up to high plank. Walk your hands back towards your feet, coming up to a low squat and standing back up. Repeat.
Bicycle crunches are one of the most effective exercises for strengthening your core, namely, your rectus abdominis (the muscle that gives you the 6 pack look) and your obliques. A strong core is important for activities of daily living, allowing us to lift heavier, and the extra definition though the midsection isn’t a bad perk either.
Start by lying flat on your back, place your fingertips gently behind your ears with your elbows out to the side. Pull your upper back and shoulders off the floor and allow your legs to extend straight out in front. Feet should be a few inches from the ground and you should focus on engaging your core and keeping your low back on the ground. Twist through your core bringing your elbow to the opposite knee toward the midline of your body. Remember, keep your arms in the same position the entire time and think about leading with that shoulder instead of just the elbow. Return to start position and repeat on the other side.
You can modify this move by placing both feet flat on the floor with the knees bent in start position. If you find you cannot keep your lower back on the ground, this may be an indication to modify for now. Also, make sure you keep a steady tempo. Going too fast could cause your form to break down and not give you as much benefit as slower more controlled movements.
The SL V-Up is a good progression from the bicycle crunch to further challenge your obliques. It challenges your core stability through a dynamic movement which translates to real world application.
Start by lying on your back, legs straight out in front, and arms extended overhead. Sit up, reaching for the opposite foot. Arms and legs should stay straight through this motion and your lower back lifts off the floor for this move. Rotate through your core as you reach the top and return to start by lying back down with control.
Remember, those muscles are still controlling your body as you lie back down, so don’t let gravity take over and control your descent. Repeat on the other side. If you can’t complete this move yet, practice those bicycles first before moving on.
Visit Beachbody On Demand for 24/7 access to over 15,000 home workouts and nutrition guides. The app is available to download for iOS and Android.