Best ex­er­cises that can be done in your home with min­i­mal equip­ment

Great Health Guide - - CONTENTS - Kat Mil­lar

Iad­mit it – I am a lover of the gym. It’s my third home, my happy place away from dis­trac­tions. The down­side is trav­el­ling there, find­ing a park and find­ing avail­able equip­ment and space to use.

Many people have sim­i­lar concerns: they ei­ther don’t like the gym or they strug­gle to get there be­cause of time, cost or con­ve­nience rea­sons. Even if you have a gym mem­ber­ship, there are times when it’s just too hard to get to the gym. Un­for­tu­nately, many people use that as an ex­cuse to skip work­outs.

The good news is you don’t need a gym to get strong. In fact, you can build mus­cle tone and strength with­out leav­ing your house. It won’t take hours ei­ther. Un­less you want to en­ter a weight lift­ing event, train­ing with min­i­mal equip­ment, or even your body­weight, can still get you a more shapely, firm and strong body if you do the ex­er­cises in the cor­rect way.

Train­ing at home is per­fect, if you’re a busy Mum, you work from home or sim­ply pre­fer your own en­vi­ron­ment.


1. Con­tin­u­ally progress your ex­er­cises:

Body­weight train­ing is ex­cel­lent. How­ever, to make it an ef­fec­tive method of build­ing mus­cle, you need to pro­gres­sively over­load the mus­cles in a sim­i­lar way that you would in a gym. With­out pro­gres­sive over­load your mus­cles have no rea­son to grow and adapt.

Adding more rep­e­ti­tions alone doesn’t usu­ally cre­ate a sig­nif­i­cant enough over­load to con­tin­u­ally build mus­cle, but it can in­crease and main­tain mus­cu­lar en­durance and tone.

Build­ing mus­cle and strength with­out weights, re­quires you to con­tin­u­ally chal­lenge your mus­cles by do­ing in­creas­ingly dif­fi­cult ex­er­cises. If you’ve been train­ing for a while, work­ing to­wards more ad­vanced ex­er­cises will en­sure that you are con­stantly chal­lenged. You can do this by adding new ex­er­cises, mix­ing up the or­der of ex­er­cises, us­ing over­load tech­niques, in­creas­ing the num­ber of sets, as well as adding uni­lat­er­als and weight.

2. Use uni­lat­eral tech­niques: By us­ing one limb in­stead of two, you place sig­ni­ci­fantly more ten­sion on your mus­cles, which is one of the keys to be­com­ing stronger.


One legged squats – Stand­ing on one leg with your op­po­site bent be­hind you to the side, en­gage lower abs and push your hips back as though you’re about to sit into a chair. En­sure your pelvis stays level. A beginner ver­sion is to sit back into a chair and push your­self back up us­ing one leg, or a small amount of help from your other leg.

One legged dead­lifts – Stand on one leg, en­gage lower abs and bend for­ward from your hips with a slightly bent knee. En­sure your hip, knee and an­kle joints align through­out the ex­er­cise and your back is straight.

One arm push ups – Per­form on your knees at first. Use wide knees on a mat with your other arm be­hind your back. Progress to do­ing this on your toes, if you’re up for it!

One arm triceps dips - Be­gin with one hand po­si­tioned on a chair and knees at a 90-de­gree an­gle or greater. Bend your el­bow to 90-de­grees max­i­mum, low­er­ing your hips down to­wards the floor, then push up out of the dip.

3. Get some sim­ple equip­ment:

There are a few pieces of equip­ment that can make your train­ing even more ef­fec­tive. One of the best ways to train your en­tire body in the com­fort of your own home or ho­tel room is with a sus­pen­sion trainer called a TRX.

A TRX Sus­pen­sion Trainer can be hooked to a door frame, tree, or rail­ing. It’s so small it can eas­ily fit into a back­pack and is nice and light. I take mine on hol­i­days for a full body work­out. There’s a huge amount of ben­e­fits of us­ing the TRX, but it’s par­tic­u­larly use­ful for work­ing your chest, arms, back and core.

An­other great piece of equip­ment is a dumb­bell. You can do a whole work­out us­ing just one dumb­bell, per­form­ing move­ments such as clean and presses, rear foot el­e­vated lunges, sin­gle leg dead­lifts and squats, wood­chops and more.

Fi­nally, an­other piece of equip­ment I rec­om­mend is a ket­tle­bell. You can per­form move­ments such as swings, clean and presses and Turk­ish get ups, plus ex­er­cises where you sim­ply hold the ket­tle­bell for ex­tra weight, such as squats, lunges and step ups. Re­mem­ber as al­ways, to check with a GP be­fore start­ing any new ex­er­cise regime and to get an ex­er­cise pro­fes­sional to teach you the cor­rect technique of the move­ments. Once you know you’re good to go, find your­self some space, pump up the mu­sic and go for it. En­joy the pri­vacy and the ben­e­fits – body and mind!

Kat Mil­lar owns Get Re­sults Train­ing, ded­i­cated to help­ing people trans­form their health, mind & body. Since 2003, Kat has helped thou­sands of people achieve their goals. She’s a coach, speaker, award-winning fig­ure com­peti­tor, fit­ness lec­turer & NLP prac­ti­tioner. Con­tact via Kat’s web­site or Face­book


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