What can I do to follow/replicate a home exercise routine at the gym?

Asked by: Joseph Delgado

What workouts can I do at home just like the gym?

Try planks, lunges, squats, stair-climbing and pushups as great body weight exercises. Up the ante of your body weight circuits by increasing the number of repetitions per workout. Use proper form to prevent injury.

Can you achieve the same results at home as in the gym?

‘Consistent body weight or resistance training from home can still help you to maintain strength, quality of movement, aerobic capacity and skill acquisition just as effectively as heading to the gym. ‘

How can I make my own workout routine at home?

As you design your fitness program, keep these points in mind:

1. Consider your fitness goals. …
2. Create a balanced routine. …
3. Start low and progress slowly. …
4. Build activity into your daily routine. …
5. Plan to include different activities. …
6. Try high-interval intensity training. …
7. Allow time for recovery. …
8. Put it on paper.

How do you make real progress in the gym?

5 Ways To Always Make Progress In The Gym

1. Add Weight To Your Exercises. …
2. Increase The Number Of Reps. …
3. Increase The Number Of Sets. …
4. Decrease The Rest Period Between Sets. …
5. Do Two Exercises In A Row Without Resting (Supersets)

How can I make my home exercise more effective?

Three ways to make your at-home workouts even more challenging

1. Add more exercises or rounds into your workout, or limit rest time between exercises.
2. Try to beat last week’s times or reps.
3. Add in resistance bands, dumbbells or kettle bells.

What is the best home workout routine?

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:

• Bodyweight squats: 20 reps.
• Push-ups: 10 reps.
• Walking lunges: 10 each leg.
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank: 15 seconds.
• Jumping Jacks: 30 reps.

What warm up exercises?

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

How can you progress from a certain exercise every session?

Doing exercises for a specific amount of time is also a great way to achieve exercise progression. For example, instead of counting reps, you can do exercises for a certain amount of time and increase the time every week. For example, you can start with 30 seconds for each exercise and increase by 5 seconds every week.

What are examples of progression exercises?

Some examples of progression include: Level 1: performing a single leg balance to reaching movements. Level 2: performing squats or deadlifts on a single leg, or performing lunges that step into a single leg balance. Level 3: performing hopping exercises landing on one leg and balancing.

How do you progress with weights?

You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.

What three elements should be part of every physical activity session?

A complete fitness and exercise program should incorporate three basic components: Endurance (Aerobic), Flexibility, and Strength.

How do you progress sets and reps?

An effective way to progress is to hit your target reps and sets for an exercise, then increase the weight by a small amount the next time you perform the exercise. For example, if you do three sets of eight reps at 60 pounds successfully, up the weight to 65 pounds on a subsequent attempt.

How do you do progressive overload?

4 ways to progressively overload

1. Increase resistance. Adding additional stress to your muscles allows them to break down, rebuild, and get stronger. …
2. Increase endurance (length of workouts) In order to increase endurance, you need to increase the length of your workouts. …
3. Increase tempo. …
4. Increase reps.

What are the 4 principles of progressive overload?

Progressive overload can happen in 4 ways:

Increasing Volume: Doing more reps, sets or exercises for a certain muscle group in your next training. Increasing Frequency: Doing more training sessions than the week before. Increasing Tension: Increasing the duration of each repetition within an exercise.

Can 5 reps build muscle?

Reps in the 1-5 range build super dense muscle and strength. Reps in the 6-12 range build equal amounts of muscular power, strength, and size. Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.