Four Tips to Structure Your Home Workout Routine So That You Get Results
/With virtual fitness options now in abundance, you should have no problem getting results right? Well, it actually isn’t that simple…but the good news is that with these tips, it isn’t complicated either.
Keep your goals in mind: Your fitness priorities should dictate your choice of exercise. Although it is fun to try different studios and formats (and you definitely should take advantage of this if it interests you), keep in mind that jumping around from program to program probably won’t get you closer to a specific goal. If your goal is muscle definition, you need to choose strength workouts. If you want to rebuild after baby, then search for core safe workouts. In general your focus should guide which workouts you prioritize. There is nothing wrong with mixing things up, but you should be at your best for the workouts that are aligned with your goal.
2. Be strategic and plan your week: don’t leave it to chance that you’ll find the right workout on the right day. Your weekly plan should account for varying intensity, recover, duration, etc. If you’re choosing HIIT everyday, when are your muscles recovering? If you’re spinning everyday, when are you working on core? Develop a plan and search for workouts accordingly.
3. With limited equipment, look to maintain muscle: The good news is that if you’ve been working hard to gain muscle, with limited equipment you don’t have to lose all of your gains. Rather than stressing about not being able to lift heavier weights, use resistance training strategies like plyometrics, decreased rest time, eccentric contraction, decreased cardio and increased protein intake to maintain the lean muscle mass.
4. General activity matters: Remember it’s not just about that 30-60 minute workout. Whether you’re after health benefits, weight loss, mental health or peak fitness shape, your body needs to move often. If you’re sitting for long periods then you should work in movement breaks. If it’s an “off day”, still get outside for a walk.
Sample Schedule: For those of you currently working with me or if you’re interested in joining my virtual workouts, here’s how I’d suggest structuring your week. Find all virtual options that can easily be purchased online here.
Monday: Virtual private session focused on your goal and designed specifically with the equipment you have available. Pair with 1-2 moderate intensity walks outdoors.
Tuesday: Moderate to vigorous cardio depending on your fitness level and stage of motherhood (walking, running, biking, spinning, HIIT, etc.). Pair with 1 light intensity walk outside.
Wednesday: Live streamed strength class or virtual private training (Stronger After Pregnancy, Active Pregnancy or Trifecta). Pair with 1-2 short walks/runs outdoors (your choice on intensity).
Thursday: Live Streamed Core Mat Class. Pair with 1 long moderate intensity walk or run outdoors
Friday: Strength class or private training (Stronger After Pregnancy, Active Pregnancy or Trifecta). Pair with 1-2 moderate intensity short walks outdoors.
Saturday: Live Streamed Core Mat class paired with a family activity (hike, bike, walk, dance)
Sunday: Recovery and Mental health focus (yoga, foam rolling, family time, etc.)
If you’ve just had a baby or are ready to take your first steps toward fitness, try start with Active Mom Fitness today!