What do I need to participate in this program? Since this program is meant to be done at home I kept it simple!
- Your body!
- Pair of dumbbells (one pair will do but it will work best if you have a lighter set and
heavier set/ a larger range is best to invest in)
- Resistance bands.
- Yoga mat (though a towel, blanket or carpet will do!)
- Box (chair or bench)
- Comfortable clothes and shoes
- Water bottle
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*Barbells/kettlebells can be used in replace or added in for more variation though it is not necessary. *
Who are these workouts for (skill-level)? All levels! It's important to remember it is as difficult as you make it. If you feel like the workouts are too easy it might be beneficial to invest in more weights so you have a larger range of DB weights to choose from for each movement.
What are the goals of the program? I want you to see that workouts at home can be effective, fun and challenging.
- When you have a plan, stay consistent, put in the work week after week you can reach your goals!
- I want you to the same excitement in your own home as you do at the gym.
- The equipment is limited but that doesn't mean your mind has to be! There are so many variations to do at home.
What are ways to progress with each movement week after week with minimum equipment? Progressive overload is key to maximizing change. But that doesn't necessarily mean you the only option to create more stress on the muscles is adding more weight. Here are other ways to approach progressive overload:
- Slow the movements down and focus on mind to muscle connection
- Time under tension, pause reps and pulses are your new best friend!
-Minimize your rest time between sets, following the supersets and circuits can intensify your workouts.
- I you have a range of weights: increase the weight
How to schedule the program into a week? This program breaks down the week with 5 workouts and 2 rest days. I recommend spreading your rest days out and not take them consistently. That way you are able to give your time to rest and recover.