Home workouts, what you need to know:

With Convid-19 crippling most of the world and with that most of the gyms (sad face) we are being focused to train at home. Here is what you need to know.

Majority of people who regularly go to the gym will have equipment to hand in their household, just not anything overly heavy. So how do you try match the intensity with less than half the weight you use in the gym? – You create more time under tension.

A small minority may in fact have a fully functioning gym with weights north of 100kg, if this is you; A) I hate and envy you, and B) you are in a great position!!

Let’s take a RDL for example, in the gym at the top of the rep to the bottom of the rep you would probably take about 2/3 seconds to complete. At home with less weight at your disposal take more like 9/10 seconds to complete, the hamstrings spend more time under tension, meaning they are working harder which is exactly what we want.

Another option you have is quite obvious but it is to increase your reps and sets, so for example with a lighter load you could try goblet squat 5x20 instead of your 3x10 at the gym.

Then if you wanted to push a bit more you can combine more time under tension with slower reps and more volume with more reps and sets. Make that 10Kg dumbbell feel like 60Kg!!

Use this time to improve your flexibility and mobility. Most people use the excuse of ‘I don’t have time after my workout’… well now you do!! If you have been struggling with back issues of recent use this time to stretch out your hamstrings and glutes to try fix that problem.

Make the most of this (sure you have all heard this numerous times of recent). Fix those little niggles so when we all return back to the gym we can hit the ground running!!