Effective training in the comfort of your home

And it happened, there's no turning back! We have exactly 4 months left until the beginning of astronomical summer. Do you know what that means? If you were planning to welcome this year's summer with the long-promised 'lifestyle', now is your last chance!

Difficult access to the gym is no excuse for us. Together with our trainer Dominika Firek, we have prepared a short guide for you on how to take care of your body at home.

It all started with the iconic HVS aerobics with Jane Fonda, and it ended with hundreds of workout videos available online. You have to admit, this is a very convenient way to develop a habit of regular exercise.

It's fortunate that in 2021 we have such a vast access to free knowledge, training plans, or meal plans. By dedicating an hour a day, we can plan a workout tailored to our needs, plus without leaving home and practically at no cost! Perhaps this won't completely replace professional cooperation with a personal trainer, but it is certainly a responsibly taken first step.

Once a week, trainer BeShaped Dominika Firek conducts a live workout. During these meetings, you have the opportunity to test yourself during various types of workouts. To not miss any of them and to prepare properly, it's worth signing up here. Before the workout, you will receive a notification along with the most important information.

However, if you are not fans of this type of solutions or if you missed the online workout, don't worry! All of them are saved on our Youtube channel. Feel free to use them! Additionally, every Thursday on our Instagram is the time for short training videos focusing on specific body parts. Videos appear promptly at 5:00 PM.

The basic information is behind us, let's move on to the specifics!

1. Home interval training

That is, high-intensity training - very effective for reducing body fat.

This method, by alternating short intense exercises with those of moderate effort, forces our body to raise the heart rate to its upper limits and then lower it. Interval training engages the whole body, so remember to do a proper warm-up before starting any workout.

It's worth adding that this type of training is short (lasting from 4 (Tabata) to 30 minutes), but very intense.

Although interval training may be associated with running, you can easily perform it in the comfort of your home. If you have already managed to build your own private mini-gym in your apartment, equipped with at least a stationary bike, that's wonderful, you have an easier task. If, however, your training revolves around a mat or jump rope - we will also manage that!

Example interval exercises without using equipment:

1. Drop down - get up (BURPEES)
2. Horizontal plank on forearms (PLANK)
3. Jump rope (ROPE JUMP)
4. Dumbbell side twists in a half-squat (RUSSIAN TWIST)
5. Jumping jacks (JUMPING JACKS)

2. Endurance training (cardio)

Including swimming, cycling, walking, jumping rope, and running. Despite our best intentions, most of the aforementioned activities cannot be performed at home, but the increasingly beautiful weather outside timidly encourages us to train outside.

Put on your headphones, choose your favorite music or podcast, and go for a brisk walk, run outside, or choose a bike instead of a car. In spring, rollerblading is also a great option!

Although there are many advantages to this form of training, the most important is not fat reduction. Such training forces our circulatory and respiratory systems to work, which strengthens the heart and lungs. It reduces the risk of heart attack or diabetes, but also improves mood and regulates metabolism.

Trainer’s tips: In cardio, it is very important to try to maintain your heart rate in the so-called cardio zone,and to keep it steady throughout the training session. A great solution for measuring heart rate would be a watch that measures heart rate on the wrist, which is not a large expense and should make things easier for us.

 

3. Circuit training

This is a training method that allows you to maximize the intensity of effort and shorten the time of regular training. It involves performing one exercise after another, with short breaks, in so-called circuits. All exercises are performed for time, e.g.

• first circuit: 60 seconds of work, 10 seconds of rest
• second circuit: 45 seconds of work, 10 seconds of rest
• third circuit: 30 seconds of work, 10 seconds of rest.

The advantage of circuit training is that its intensity is individually regulated by us. Therefore, during the work segment, try to perform as many repetitions as possible, without forgetting about proper technique! 

Example exercises in circuit training:

1. Burpee
2. High knee run (SKIP A)
3. Knee push-ups with a side transition (PUSH UPS)
4. Full sit-ups (SIT-UPS)
5. Jump squats (JUMP SQUAT)

You can find an example of such training on our Instagram BeShaped_PL

4. Minimalist training

This means one that you can do anywhere, and all the necessary equipment can be taken with you in your carry-on luggage on vacation or a weekend getaway.

I'm talking about resistance bands, which can definitely be called the smallest gym in the world. ;) This gadget will incredibly diversify every workout, making it even more effective. Training with bands will help you strengthen and tone your body. It engages all muscle groups, focusing on specific muscle work. There's no room for breathlessness here, but beware - it will be hell!

You can easily adjust resistance band training to your level of advancement depending on the resistance level. It's worth getting at least two bands with different resistances. Medium and strong ones will be used for leg and glute training, while the light one is for arms.

Example exercises using resistance bands:

1. Stand up from kneeling (STAND UP FROM KNEEL)
2. Wide hands in plank (HANDS WIDELY-TIGHTLY IN PLANK)
3. One-arm row in a plank position (1-ARM ROW IN PLANK)
4. Standing one-arm tricep extension (STANDING TRICEP EXTENSION)
5. Lateral monster walk (LATERAL MONSTER WALK)

You can find a full workout on our Instagram @BeShaped_PL

Trainer's tip: Start with bands that have less resistance and focus on the technique of performing exercises. A common mistake is choosing a band with too much resistance, which results in jerky movements and the activation of muscles that we would not want to engage at that moment.

5. Strength Training

It's not necessarily weights and a lot of equipment. We will prove to you that you can easily perform such exercises at home.

Strength training primarily strengthens muscles and firms the body. When training at home, use your body weight and a few pieces of equipment, such as dumbbells or kettlebells.

Example exercises:

1. Kettlebell squat (GOBLET SQUAT)
2. Dumbbell shoulder press sitting (DB SHOULDER PRESS)
3. Dumbbell Romanian deadlift (DB ROMANIAN DEADLIFT)
4. One-arm dumbbell row (1-ARM DB ROW)
5. Dumbbell lateral raises (DB LATERAL RAISES) 

 

Lastly, a friendly reminder - stretching!

Most of us remember to warm up before training, but what about stretching right after? If you haven't been practicing this until now, it's high time to change that! 

Not stretching after training leads not only to soreness and cramps, but also to visual aspects. Stretching is a set of exercises that relax the muscles and make them increasingly flexible. Additionally, it elongates the muscles, resulting in a slimmer body. The silhouette becomes more open and upright. Posture improves, and the range of motion increases. Moreover, exercises of this type improve relaxation, help to unwind and calm down after intense training, enhance muscle strength, and improve their blood circulation.

Stretching is worth doing not only after training but also as a standalone exercise. Remember to never overstrain your body and to exercise only to the point of gentle discomfort. Do not stretch muscles forcefully and pay attention to the technique of the exercises performed. 

Example exercises:

1. Child's pose (CHILD POSE)
2. Standing side bend (SIDE BEND)
3. Cat-camel (CAT CAMEL) 
4. Supine twist (SUPINE TWIST) 
5. Standing Hamstring Stretch (dłonie do kostek)