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  • November 24, 2020 2 min read

    Stuck working out at home? Here’s how to design a home workout that ticks all the boxes every time.

     

    Are you getting bored of lockdown workouts by now? There’s no excuse – the combination of sessions you can come up with is endless (even if you’re just using body weight).

     

    Here’s our favourite approach to designing a killer home workout that hits all the important movement patterns and muscle groups every time.

     

    The elements

    You’re going to include some pulling/rowing, some pushing/pressing, some legs/lower body, and some cardio/conditioning in each workout.

     

    The ratios

    50% lower body/legs

    30% pull/row

    20% push/press

    Then at least 10 minutes worth of cardio or conditioning work.

     

    The easiest way to design your session – at least to begin with – is by breaking down the reps into roughly this ratio. So a 300 rep workout would have 150 reps of lower body, 50 reps pressing work, and 100 reps pulling. It’s not an exact science, but if you stick to these ratios you’ll get a good all-over workout that you can feel working.

     

    Why it works

    This full-body approach to home workouts means nothing gets left out. Let’s be honest, when you’re training at home with little accountability, it’s easy to do your favourite moves and work your strongest body parts. Which is all fun and games until you realise your shoulders have taken over and your posterior chain has left the building.

     

    This approach splits any workout into roughly proportionate blocks and adds some all-important CV work for the heart and general health. Admit it, you like to get a good sweat going.

     

    Example sessions

    10 rounds for time:

    5 pull ups

    10 press ups

    15 goblet squats

    + 1 mile run to finish the workout

     

    5 rounds for time:

    10 renegade row

    20 overhead press

    30 weighted lunges

    + 10 mins skipping

     

    Stuck for ideas?

     

    Choose your pull/row, push/press, legs and CV from our handy lists. Mix it up, work hard, enjoy!

     

    Pull/row variations

    Pull up

    Chin up

    Ring pull up

    Inverted row

    Towel row

    Renegade row

    Bent over row

    Rope climb

     

    Push/press variations

    Press up

    Close grip press up

    Handstand push up

    Dips

    Overhead press

    Push press

     

    Lower body variations

    Air squats

    Goblet squats

    Weighted lunges

    Walking lunges

    Split squats

     

    Conditioning work variations

    Skipping

    Burpees

    Box jumps

    Weighted step overs

    Run/sprint

    Bike

    Ball slams

     

    Check out our online store for the best home workout tools, including our best-selling parallettes, portable pull up racks, gymnastics rings, and weighted vests.