A lot of people seem to be under the misconception that you need to have an enormous variety of equipment to exercise at home. This is simply not true. With an inexpensive tool or two and some creativity, you can enjoy (and sort of not enjoy…) a variety of at-home workouts that are challenging, fun & effective! To increase the number of exercises you can do and add a little interest to your daily exercise routine, add one or any combination of the following:
- A resistance band (this is our ONLY equipment in our always fresh & exciting Belly Bootcamp classes, by the way!)
- A pair or two of dumbbells in the 10-15 pound range (for a woman; 20-30 pounds for a man)
- A medicine ball
- A stability ball
There are tons of other gadgets you can purchase, but the above will take up very little room (except the stability ball, which you can stash in a closet or use as a chair when not working out… plus the kids will love it so it will probably get more use than any of your other gear…).
Now, no matter what gear you use to add variety and/or resistance, or even if you are just using bodyweight, there are a few tricks we trainers like to use to increase the intensity of an exercise.
Here are just a couple of the tricks we use with Belly Bootcamp clients:
- Quarter reps. In the middle of a rep, lengthen (about a quarter of the total range of motion, hence the name “quarter rep”) the muscle briefly, then contract again to finish the rep. For example, when squatting, squat down to the bottom of your squat, rise up about a quarter of the way and squat down again, then return to standing to complete the rep. It’s like adding a mini rep into your regular rep and it greatly increases the intensity. You can do this with any exercise but it is easiest to control with bodyweight and free weight exercises instead of heavy machine exercises.
- Drop sets. Only have a couple of sets of dumbbells? Do as many reps as you can at the highest possible weight, then drop down to the next lowest and do as many reps as you can… then drop down to the next lowest. For example, begin a bicep curl with 15-pound dumbbells; once you can no longer lift with good form, drop down without resting to 10-pound dumbbells and continue as if it were all one set, until you can no longer lift with good form. Drop sets can also work with bodyweight exercises – trying to build up to a certain number of push ups or a long plank? Do what you can from the toes, then challenge yourself to do more from the knees, as if it were one long set.