How to do full body workout at home
-
Dr.
Arpita Biswas
- Dr.Rahul Kr. Jha
- Disclaimer
Table of Contents
Do you want to do a full body workout at your home? , Will you believe me if I say you can do a full body workout at your place without going anywhere and there will be zero difference between a home workout and a gym workout? Your muscles will respond to the training in the same way as they will in the gym. Let’s understand How?
Whenever you think of workout at home you must think of a home filled with gym equipment and many more expensive things, So before you spend money to fill your home with store-bought exercise equipment let’s take a closer look at what you already have around you.
- Stairs
- Bench
- Sandbags
- Buckets and jugs
- Walls
- Yard
As we listed above now lets understand how to use these to do full body workout at home
Hydration is one of the key factor of workouts so remember to drink plenty of water. Many gym trainer drink juice’s and other fluids to fulfill water requirement in body.
How to use them in workout?
Stair
Beside using stair for transporting from one place to another we can use stair to do workout options at home . The higher the steps the more challeging pushup become and the more work needed to be done to climb them .
Stepup provide you a incredible opportunity to do lower body exercises. It help to build gluteals , hemstrings but also require strenght in ankle muscle and joint develop total body balance. Exercise like step up forword , backward , or sideways and work on diffrent muscle each way.
Cardiovascular system improve to a larger extent with stair climbing .
Bench
Any bench which is solid enough to take your weight and few inch above the ground . Make sure it should be 12 to 18 inch wide which is enough to support your head , neck and torse. This type of bench help your arms to move freely wth your elbow lower down your torso. You can carry some heavy book in place of dumbbells to perform incline and decline exercise .
Snadbags
Some who want big muscle without going to gym for them sandbags works best for workout tool. You can grap it by its sides to do deadlifts , or hold it against the chest to do front squats . The unbalance load provide new challeges to your muscle Example: Back muscle etc .
You can use sandbags for hammer curls , overhead tricep expension . If you are in very good shape then you can perform woodchoopers .
You can build you grip strenght and forarm size by sandbags.By trying diffrent method of grip as you get stronger squeeze harder as you work.
Bucket and Jugs
Paint cans and water jugs with their handles are more versatile than you expect. Any beginners can fill them with water, as you get stronger you can replace water with sand or even concerts.
Exterior Walls
Just pick a wall in your home, and you can jump onto it, in a type of plyometric exercise. Some most common and effective exercises are,
- Wall plyo pushup
- Plyometric wall pree up
- Wall jumps
- Wall Ball plyo exercises
- Reactive wall push-up
Yard
You can use your yard to improve cardiovascular power, speed , quickness, and agility.
Shuttle run: If you have a fence in your backyard do short back-and-forth sprints. I am serious about the tall fence. if you see someone doing you will cut your barbecue to make one.
Plyometric drills: The jumping exercises are great for improving your lower body strength and leaping ability. If you play basketball or flag football. Since the landing can be rough on your ankles, knee, and lower back, try them on your lawn and a more forgiving surface.
How to prepare the setup Smartly?
We have Done with the first purpose of this article which was doing workouts at home without buying any equipment. Now let us move to another purpose of this article is to prepare a setup with a smart and wise choice.
No matter the prices and the suppliers will change over time the strength training equipment remains same. An Olympic barbell will still weigh 45 pounds. The bench press is still a very popular exercise as it was in old time. We still talk about pushups and deadlifts as same as in 90,s era.
One of the toughest calls, when we talk about home exercises, is how to spend his limited funds. We think you should invest in resistance-training equipment whether it’s a barbell, dumbbell, or weight training,g and take care of cardio equipment last.
Let’s run down with our equipment options and set up your home as a mini gym.
Swiss ball
Swiss ball made of very soft elastic material of 5 diameters of 10 cm increments, from 35 to 85 cm (14 to 33 in) which is filled with air. Majorly used in physical therapy, athletic training , exercise,e and weight training. They make abdominal exercises different and infinitely challenging forcing your muscles to work in new ways– If you have one side of your body stronger than the other side you will quickly realize as soon as you do simple exercises like chest and shoulder press.
Though I already told you the size of the ball there are a total of 4 ball sizes which are 45cm ( for people 4 feet 7 inches to 5 feet tall), 50 cm (for people 5 foot 1 to 5 foot 6), 65 cm (for 5 foot 7 to 5 foot 11), 75 cm ( from 6 feet to 6 foot 8). This ball has several names so do not confuse them like balance ball, gym ball, yoga ball, stability ball, therapy ball, yoga ball, fitness ball, body ball, etc.
You will pay 15$ to 20$ for a Swiss ball and 5$ to 20 $ for a hand pump to fill the air inside the ball. Trust me, you will not fill the air in Swiss ball with a little pump you use for kids’ child football.
Dumbbell
Whenever I talk with people about buying dumbbells they often get confused about which type of dumbbell is best and cheapest to buy.
Adjustable dumbbell handles are the cheapest dumbbells. you can get weight plates for 7$ which is 1 and a half pounds to 7 pounds for solid ones.
An Olympic Handle is expensive( about $80 a pair), heavier (11 pounds each,) and kind of awkward. Your total is about $1,300 not counting the taxes or shipping charge and if you do not have a bench yet.
Dumbbells can get a lot more expensive. The gorgeous Hampton Eclipse dumbbell mentioned above is more than $2000 for a set 5-50 pounders. You can also be expected to pay a lot for rubber-coated dumbells
Belts, gloves, Straps and wraps
We never encourage you to lift any accessories. Always lift any accessories with gloves.
Belts: If you go to the gym you must see that lifter wearing belts and gloves for everything from bench presses to bicep curls. The purpose of wearing these belts is to increase inter-abdominal pressure. The leather belts will cost $20 to $30.
Gloves: These are used to improve grasp and prevent calluses. They also help limit grip strength. If you want to buy, then go for the cheapest one that fits comfortably. Washable gloves are a good choice. Lifting gloves cost $7 to $25.
Straps and Wraps: Straps are 10$ bands of cotton or leather that help you hold onto a barbell to lift more weight on rows, pullups, pulldowns, and shrugs.
If you want to know more of cool stuff for workouts then you must visit some other articles .
Things to decide Before the Workout
Much more than doing any workout you first need to be clear about the goal you want from your hard work. IF YOU DON’T KNOW WHERE YOU ARE GOING, HOW WILL YOU KNOW WHEN YOU ARRIVED?
So we like you to decide on a goal. Without knowing personally about you we can guess similar to it.
- To work out three times a week
- To get in shape
- to build muscle
- To loss weight
- To fit in any desired cloth
- To bench press about 200 pound
- To lose 13 pounds weight before your high school reunion.
- To gain 20 pounds weight of solid muscle and have a pack.
Now you know what you want so go for a workout. Are you thinking about what exercise to perform, are you leaving? No, as I said we are to help there are many more articles and books regarding so many exercises with the above equipment. If you ask for the best books to learn the exercise then go for ;
“The Men’s Health Home Workout Bible: Over 400 Exercises No Gym Required”
“You Are Your Own Gym”
“Convict Conditioning “
Why does weight training work well in your home?
Many people think that working at home is not as commercial gym and your thinking is correct. At home, you don’t have to share your equipment and you don’t wait to scan your membership card and ask you to do the workout. As per the results we discussed, there is zero difference between commercial and home gyms. Muscle responding to weight training is the same. They grow called hypertrophy (your muscle cells grown ) .
We need to understand the proper ways to do strength training through resistance. Resistance come with many ways and not all amount of resistance can give you desired muscle growth .
With the word Overload we understand that more work done by muscle what they usually do But to get the result we want overloadneed to be progressive . Your muscle must get new challenge if they want to continuously grow so you need to give challenge by adding weight to lift overtime. Example : A single pair of 10 pound dumbbells might be enough to overload muscle some muscle for a while but what happen when you muscle adapt to those weight then what ?
Your body’s adapt is good news but a sense of rest is a big factor because your muscles does not get stronger while they get train they get stronger while they recovering afterward .
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