A question I have got from time to time is how to get enough variety from working out from home when you have no equipment.
I spoke to one of my personal training clients more recently who also belongs to a gym in Manchester and started asking about the machines for variety. I quickly put a halt to that train of thought and the reasons why it wasn’t a good idea and instead concentrated on getting more variety from using body weight and simple tools like dumbells.
There is 2 points here.
One is that there is a lot of variety in body weight exercises alone that can contribute to numerous programs before any repetition. How many different kinds of push ups or lunges can you think of?
There is also many ways in which to design the program by changing the systems and principles used rather than just the exercises that will provide endless routines and enough variety to keep anyone going.
This isn’t solely important for motivation but to also provide a purpose and results like to improve fat loss or go through a period of strength training that will be of benefit. Any program should not be overused over one period of time so use these alternatives as ideas for changing your routines around
Supersets - Perform 2 exercises without rest, then repeat
Trisets - 3 exercises without rest, then repeat
Quadsets - Now go up to 4 exercises
Circuits - Several exercises performed one after the other
Timed sets - Using time rather than rep ranges for each set
Density Training - Perform as many sets of 2-4 exercises in a set timed period. e.g Squats and pushes for 10 minutes.
Pick 2 exercises and see if they can be combined to create an exercise with 2 movements - e.g. Press up and rotation
Use complexes - One set performing all reps of one exercise followed immediately by all reps of another etc. Can have 2,3,4,5 exercises in 1 complex
Use intervals - Similar timed sets, usually a period of work at speed followed by a period of rest. Usually has been reserved for CV exercise but cab be used for resistance. Tabata intervals are a great, but severe form!
Periodise the reps used - Quite honestly lower reps is normally reserved for using extra resistance but manipulating rest and lowering rep range can provide a welcome change to a fat bursting, fit booming program.
More than enough to get on with for the next year.
Mike
Built for Optimum Health
