4 Steps To Build Your Best Home Workout
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.
