As a result of the coronavirus pandemic, many gyms have been closed for the past few months. Inevitably, this has forced keen fitness enthusiasts to ditch their daily commute to the gym and instead opt to workout from home instead.
Without free weights and machines, it can be difficult to create a home workout routine, but is entirely possible. For example, the use of full-body workouts, including bodyweight exercises, is particularly beneficial. These can be done in traditional weight-training fashion (e.g., rest between each exercise) or as a circuit (complete all exercises, rest, and repeat).
Generally, circuit training burns more calories than regular weight training or training with rest between each exercise. This is because your heart rate is much higher, and thus having to work harder.
Nonetheless, the choice between regular workouts and circuit training is up to you. However, there is one piece of kit we recommend including, resistance bands.
Resistance bands are a fantastic piece of kit, especially for those working out at home. These bands are cost-effective and super versatile. You can perform a wide range of movements with these movements that you would traditionally require free weights to perform.
Exercises you can do with resistance bands include:
- Bicep curls
- Bent Over Rows
- Chest Fly
- Lateral Leg Lifts
- The list goes on and on…
The list goes on and on – if you can perform the exercise with a free-weight, chances are you can also perform it with a resistance band. Here are some workouts to get your started:
Stand with both feet on a resistance band. Hold one end in each hand, arms extended, palms facing forward.
Slowly curl your hands up toward your shoulders, squeezing your biceps. Keep your elbows tight to the sides of your body.
Slowly lower your hands back to the starting position. Repeat.
Stand with both feet on a resistance band, about hip-width apart. Hold one end in each hand by your sides, palms facing in toward each other. Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.
Bend your elbows to pull the band toward your chest, keeping your elbows close to your body (they should skim your sides).
Slowly straighten your arms and lower your hands back to the starting position. Repeat.
Loop a resistance band with handles onto something secure behind you. Grab onto each handle and hold your arms straight out in a T, palms facing forward.
Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there’s tension in the band. This is the starting position.
Slowly pull the band to bring the handles to meet in front of your body, keeping your arms straight, with a slight bend in the elbows.
Then, slowly extend your arms back out to the starting position. Be careful to not let the band spring back quickly. Repeat.
Lateral Leg Lift:
Loop a resistance band around your ankles and stand with your feet together.
With your hands at your chest or on your hips (as pictured), shift your weight into your left leg and place your right foot lightly on the floor a few inches to the right so there is tension in the band.
Squeeze your abs and tuck your pelvis under as you slowly lift your right leg out to the side, keeping your knee straight. Lift it as high as you can but stop right before you feel your back begin to arch.
Return your right foot to the floor, keeping tension in the band.
Do all your reps on one side, then repeat on the other side.
Loop a resistance band around your ankles and stand with your feet about shoulder-width apart, toes slightly turned out. This is the starting position.
Bend your knees and push your hips back as you lower into a squat. Keep your core engaged, chest lifted, and back flat.
Push through your heels to stand back up to the starting position. Squeeze your butt at the top. Repeat.
To get your hands on your own set of resistance bands, perfect for home workouts, click here.
The use of compression socks to increase performance
If you’re going to be working out at home, consider the use of compression socks. When you start any new workout program or routine, you’re likely to feel increased soreness in your muscles.
The same applies to working out at home. While you may be ditching the weight, performing exercises you don’t usually perform, for example, push-ups, burpees, and lunges, your body needs to adapt to them.
To reduce your recovery time between workouts, consider the use of compression socks. Compression socks increase blood flow to the muscles, thus increasing oxygen to effectively speed up the recovery process. The same applies for increased performance – with an increase in oxygen to the muscles, you are able to work harder for longer, especially if performing a leg-based workout or full-body circuit.
To view our thigh-high compression socks, ideal for home workouts, and recovery, click here. We also have more workout-specific compression socks available, utilizing 30-40 mmHg graduated support. If you’d like to view these, click here.
As a result of the recent coronavirus pandemic, many have been forced to workout from home. For many, this presents numerous challenges. However, the use of resistance bands and compression socks can make the transition from gym-based workouts to home-based workouts that little bit easier.
Consider investing in a pair of compression socks yourself to reduce recovery times and improve performance, alongside a set of resistant bands to add resistance to your workouts, allowing you to stimulate muscle growth and be healthier, even when you’re stuck at home!