Home/Hotel Workouts!
Create personalised at home/hotel workouts using nothing more than your bodyweight, resistance bands and suspension straps! Not sure where to start? Ask questions and get set up on the Home Workouts Facebook page and post up your favourite workouts or challenges for other members!
Session Structure
Below are 2 templates for designing your own minimalist conditioning and density sessions. There’s no right or wrong! Don’t worry about perfection, just focus on consistency and you’ll see progress.
Warmups/Mobility
Run through 1-3 of the below warm-up series!
Exercise Selection
Workout Options:
After spending 5-8 minutes on any combination of the warm-up stuff above, complete 1-3 lighter rounds (work-up/warm-up sets) of the exercises you’ve picked for your workout with minimal rest between sets before beginning your working sets!
Conditioning Sessions:
Pick anywhere from 2-10 exercises you feel comfortable doing with good form and go through a circuit in an interval fashion. You can set a time (between 6-20 minutes) or go for a prescribed amount of rounds and do any of the below intervals. (Or make up your own!)
50 seconds on/10 seconds off
40 seconds on/20 seconds off
30 seconds on/30 seconds off
20 seconds on/40 seconds off
10 seconds on/50 seconds off
Keep in mind shorter work periods and longer rest periods (10/50) mean the chosen exercise(s) should be performed with maximum force. Longer work periods and shorter rest (50/10) will require more endurance. For example, box jumps:
A 50/10 second interval might be hops on and off a small box, as fast as possible and closely resemble jumping rope. At the other end of the scale, a 10/50 interval would mean 10 seconds of jumping as high as possible onto an appropriately sized box, maximum effort every…single…rep!
For a full body workout pick an exercise from each category. You could have one long circuit, or a bunch of shorter rounds. There are no wrong answers! For example.
Workout example 1: 30/30 – 18 minutes/3 rounds
1a. Hinge Variation
1b. Pull Variation
1c. Squat Variation
1d. Push Variation
1e. Core variation
1f. Conditioning variation
Workout example 2:
Round 1 – 6 minutes 30/30
1a. Pull Variation
1b. Push Variation
Round 2 – 10 minutes 20/40
2a. Hinge Variation
2b. Squat Variation
Round 3 – 6 minutes 50/10
3a. Bicep Variation
3b. Tricep Variation
3c. Conditioning Variation
If you would rather an upper/lower, or any other split rather than full body workouts, pick exercises accordingly! The options are endless, its the effort that counts. Think quality over quantity!
Density:
Density workouts revolve around completing as many sets as possible of 2-5 exercises per round in an allotted time frame. Pick your exercises, decide on a rep range for each exercise (anywhere between 6-15 as a guide) and get stuck in! Again there’s no right or wrong answers, so feel free to play around with it!
As a guide:
Beginner: 4 minutes per density set
Intermediate: 6 minutes per density set
Advanced: 8-10 minutes per density set
Workout example 1:
Round 1 – 6 minutes
1a. Squat Variation x6
1b. Push Variation x8
Round 2 – 8 minutes
2a. Squat Variation x10
2b. Push Variation x8
2c. Pull Variation x12
Workout Example 2:
Round 1 – 10 minutes
1a. Squat Variation x6
1b. Hinge Variation x8
Round 2 – 6 minutes
2a. Bicep Variation x10
2b. Tricep Variation x15
Round 3 – 6 minutes
3a. Core Variation
3b. Conditioning Variation
Again, there are an unlimited number of options here!
