Posts In: at home workouts

How are your home workouts going? If you are anything like me “distracted” is a word that comes to mind with my first couple of weeks at home. That’s okay, too, but in my heart, I knew I could be doing better so I buckled down and found that these things made my “gym” time more efficient and effective!


1. Put it on your calendar at the time you plan to workout. If you’ve gotten away from this practice I suggest putting it on your work and your personal calendar. This makes it easier to stay accountable to yourself!

2. Make a space that is conducive to working out. The least amount of distractions possible the better! In order to remain efficient at your job, you are in your home office for work. Make your workout space the same! (i.e. no tv, no phone distractions between sets…) 

3. Have your equipment in one place! If you’re working live with a trainer or following a written program make sure you know what equipment you need beforehand that way mid-workout you don’t have to go searching for it.

4. Do your warm-ups and cool-downs! These two pieces are just as essential as the main body of work and the last thing you want to do is get injured! If you aren’t sure what to do, ask your trainer!

Treating your workouts as close to what they were when you were going to the gym is a great way to continue to get the most out of your home workouts. If this is something you are struggling with, reach out to your trainer. They are your #1 supporter in this time and want you to continue to have great workouts! 

Written by
Becca Brown
Personal Trainer
rebecca@bodyoutfitters.com

If you do not have a trainer and would like to get started with home workouts that are developed based on you and your goals email me today! I have a variety of virtual training options available from LIVE virtual training to LIVE virtual class sessions. Don’t let another day go by with a hum-drum workout or no workout at all, your health and fitness are much too important to do that!

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

With Indiana’s shelter in place order, it’s been more difficult than usual to stay engaged with a beneficial fitness routine.  Gyms, health clubs, and personal training studios are closed so we don’t really have options to go out to a place that has the equipment that we need.  So, what are you doing with the resources at your disposal to ensure that you don’t neglect your fitness at a time when it’s so easy to make excuses?  Have you found a workout plan that works with the equipment that you’ve got?  Are you lost and wondering how to create an exercise regime that works for your situation?  If you answered “I don’t know,” “no,” and “yes” respectively to the questions above then this article is for you.

To create our own exercise routine, we first need to know all the movement patterns that are found in an effective plan.  Those movement patterns are as follows:  Vertical Push, Horizontal Push, Vertical Pull, Horizontal Pull, Lower Body Push, Lower Body Pull, Spinal Stabilization/Anti-extension, Spinal Flexion.  We could also add a Carry to this list if we wish, but I would bet that you already carry things at least a little bit in your life, am I wrong?

Next, we need to know that we want to use each of these movement patterns at least twice each, every week.  And we need to know how many times we plan to work out each week. 

Once we know these two things, we can start dividing our movement patterns into our workouts each week. And remember, each pattern should be in our routine twice.  So if you are going to work out two times per week, then you would simply want to do at least one exercise for each movement pattern during each workout. If you are going to workout 4 times per week then we could do half the movement patterns each workout, and even just do the same two workouts twice each if we wanted.  3 and 5 day splits are slightly more complicated but still doable as long as all movement patterns are used twice each week. 

A balanced workout routine is important like getting the tires aligned properly in your car is important.  If your tires aren’t aligned properly then your car will drift to the left or right.  If your routine isn’t balanced then some muscles get stronger than others and we start to develop problems w/ range of motion in certain joints or we develop chronic pain in joints with imbalanced muscles. Your posture might start favoring the muscles on your front or the muscles on your back.  We need to keep our posture in alignment. 

Here is an effective split for a 4x/wk exercise routine. In this plan you would take one rest day between day two and day three. 

Day 1Day 2
Horizontal Push
Vertical Pull
Lower Body Push
Spinal Stabilization/
Spinal Anti-extension

Vertical Push
Horizontal Pull
Lower Body Push
Spinal Flexion


Day 3Day 4
Can be the same as day one or you can divide movement patterns up differently as you wish
Can be the same as day two or if you come up with a new day 3, then day 4 needs to be complementary patterns. 

Written by:
Rollen Dice
Personal Trainer
rollen@bodyoutfitters.com

If creating a home workout routine seems overwhelming or if you’d like to take it up a notch, consider virtual training. I offer several options that can help you develop a routine designed around your fitness level and goals. Email me today for more information or to schedule a virtual consultation.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.