Every day for whatever reason the task of going to the gym can be complicated, either because you have to extend a work meeting, visit the doctor or simply because you do not have access to a gym that has a large number of equipment.
However, that should not be a cause for distress, you can exercise from home and achieve your training goals, you just need to be a little creative with what you have. Doing something is better than doing nothing! Let’s see what this simple training routine to do at home consists of.
What training routine can I do at home?
First of all, we expect that you can at least have this material:
- 2 chairs.
- 2 filled 3-4 liter cans of paint or other similar containers.
- A bar or something similar where you can hang or lift.
To make your body change you must challenge your muscles and raise your heart rate for an extended period. You are going to see some suggestions so that you can develop your own routines that you can execute in a practical way and that will generate the same results as a gym, but with the material that we have described.
Routine 1 to do at home
Round 1
- Squat with paint pot.
- Backgrounds between chairs.
- Open grip pull-ups.
Round 2
- Isometric squat with 2 cans of paint.
- Military press with paint cans.
- Bent over row with paint cans.
Round 3
- Squat holding a chair in front.
- Push-ups between chairs.
- Close grip pull-ups.
Round 4
- Squat holding 2 chairs in front.
- Standing chest press with paint pots.
- Stand up paddle with paint cans.
To guarantee good results you must perform:
- Three to five sets for each of the four rounds.
- Reach failure or close to failure in each of the exercises (between 15-20 repetitions)
- As for rest, you can do all the exercises in a row without rest or leave between 15-30 seconds between them. The rest between rounds will depend on the number of rounds you have executed.
Routine 2 to do at home
- Perform 30 burpees.
- Execute 10 lunges for each leg.
- Make bear crawl taking a distance of approximately 15 m. (3 series)
- 25 squats accompanied by press with paint cans.
- Hang from a bar for as long as you can.
- Push-ups with feet on chairs to failure.
- 35 reps of globet squat with 2 cans of paint.
- Crunches for abdomen with cans of paint as ballast (20 repetitions).
- Make a plank by holding yourself between both chairs until failure.
You can perform two to three rounds of this series of exercises. You can either rest between exercises or give yourself 20-40 seconds of respite between exercises, depending on your level of conditioning. Between rounds take as long as you need.
Third training
- Row with paint cans performing a 10-second isometric contraction to failure.
- Take a can of paint for each arm and take 20 strides per leg.
- Military press with chairs.
- With the support of a paint can or even a chair you can do bicep curls .
- Step-up on chair during 2:00
- 15 repetitions of curl and chair press.
- Close grip push-ups to failure.
- Isometric squat leaning on wall holding paint bucket to failure.
- Abdominal crunches with paint cans as ballast (25 reps)
- Jumping jacks on right leg (40 reps)
- Crab Walk for 15 meters (3 sets)
- Jumping jacks on left leg (40 reps).
You can do three to four rounds if you have exceptional aptitude, being able to rest what you need between rounds.
Final recommendation
- While exercising remember to drink enough water to stay hydrated. Take it before, during and after each day.
- Do these routines at least three times a week.
- Plan the schedule you will have to train.
- Remember that perseverance and discipline are key to achieving your goals.
- Eat a balanced diet that includes all the food groups.
Reference
- Kelso, T. How to Use Household Items as Exercise Equipment. For Breakingmuscle. [Revised December 2015].
