December 21, 2020 – 60 Minute Workout at home with minimal equipment
You need minimal equipment
With the coming holidays, and potential COVID-19 restrictions in place, many of you still have no other means but to train at home. Therefore, we would like to make a dedicated post on how to adapt your 60 Minute Workout for home use. First of all, you will still need minimal equipment. There is only so much you can do with bodyweight exercises, and especially our two core compound exercises for your posterior chain (squat and deadlift) can hardly be done with bodyweight effectively. To make to most of your time you will need some equipment.
If you are a beginner and have limited money & space, we suggest an adjustable dumb- and barbell set with sufficient weight (like this one). Go for the heaviest weights, as even beginner will quickly advance beyond lifting 88 pounds. These 88 pounds will be good for your first half year, perhaps even longer. Taking into consideration you won’t need a gym membership for half a year the price looks quite reasonable.
Adapt our 60 Minute Workout beginner plan
Now, taking a look at our 60 Minute Workout plan for beginner; you might find it challenging to set yourself up for squats and bench presses. If you have somebody strong enough to help you getting the weights up for a good execution, then you won’t have any problems. But if you cannot depend on someone, we also have you covered.
- Swap the barbell squat for a dumbbell squat (or Bulgarian split squat); If you are not able to hold heavy weights beside you; try to balance them on your shoulders or go for the Bulgarian split squat
- Swap the barbell bench press for (angled) push-ups, a dumbbell bench press (or dumbbell floor press); beginner should preferably do push-ups; if push-ups are too easy go for the dumbbell presses
As with the original plan you need to make the exercises heavy enough to stay in the suggested rep ranges. Doing 30 bodyweight squats has a different effect on the body than doing 15 dumbbell squats. You want to fatigue your quads (legs) before your stamina gives out. Only this will stimulate optimal muscle growth, which leads to more calories burned in the long run.
For the advanced
However, if you have the means to get a good and cheap squat rack, then you can pretty much do all of our suggested exercises at home. No adaption will be necessary. But getting decked out with a squat rack, barbell and weights takes space and will cost you anywhere between 1,000 and 10,000 USD. This can certainly be a good investment in the long run.
Especially after you have confirmed your dedication to working out you might want to consider this option. Or of course, just get a gym membership.
Enjoy your Christmas and New Year (despite COVID-19) and make sure to stay healthy.
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