How to get the best from a home workout.. how to get back to the box in even better shape!

Its inevitable were all now forced to stay at home but does that mean we have to put our fitness goals on hold?

Im going to share some of my methods and practices that i use to maximise my home workouts, if you have access to some kit or not, you dont have to put the fitness on the back burner, Im not talking about getting out there and doing roadwork! An important factor in your overall health but a few methods or ways of thinking which may turn your lockdown up a notch, getting you out performing the class when you get back to the box

I guess your tired of the usual fitspo youtube follow along, yet stuck when it comes to getting a little fitter after you have moved all the boxes out of the garage. Fear not this may just save your sanity..

No access to training implements or tools as we call them because thats all they are a series of tools when used in the desired manner. They develop certain characteristics, I had the pleasure of reading a book once titled “your body is the barbell” the name stands out as its clear and to the point..

You are your Training tool, bodyweight training is often seen as unglamorous or uncool, unless you watch the barstarrz or any other high level calisthenics athlete. Yet its common knowledge yet ignored that body weight fitness regimes are the barebones of all tactical and military preparation programmes, that’s right the fittest most capable fighters on the planet use variations of bodyweight training.. most brutal crossfit workouts are by default bodyweight bias.. for example..


  • 50,40,30,20,10 REPS DECENDING

If you have not had the pleasure of attempting then give it a go i guarantee it will humble you.

I urge you to rethink your training when it comes to implementing Bodyweight exercises..

Now how do we use this information to build a better human when all this has blown over, there are a couple of things that are really non negotiable

  1. Aerobic/ Endurance training
  2. Conditioning
  3. Movement quality

Normally i would have placed movement quality much higher on the list but seems as we have the time to work on the often neglected aspects of a full program i have opted to place it third in importance.

Conditioning is the ability to produce energy to meet the task at hand

That task might be fighting an opponent in a cage, ruck marching for 20 miles while carrying an 80lb load, or sprinting as fast as you can for 100 meters. All require energy. Different types of energy, and different ‘fuel’ sources. Conditioning is not just ‘cardio’. There’s interplay with strength, strength-endurance, power and other systems. The body is interconnected and complex, so there is a lot of overlap and debate as to what the boundaries actually are between things like ‘strength’ and
‘conditioning’. For our purposes ‘conditioning’ is improving energy production. I won’t be getting great detail.

The body’s general ‘fuel’ consists of Adenosine Triphosphate (ATP). The engines that put that fuel to use are the aerobic and anaerobic systems. Creatine-Phosphate, lactate, muscle glycogen, stored liver glycogen, oxidation of fatty acids (fatty tissue), all play a part in generating energy or facilitating ATP. It all depends on what energy systems being used. For
example, a 100 meter maximum effort sprint is powered by stored ATP/creatine-phosphate. You won’t be tapping into your body fat for energy, as you would if you were running a marathon.

Put aside your image of aerobic training = jogging for a moment. The aerobic system generates the majority of ATP for most daily activity. Unless you’re performing an activity that has you go all-out for about 10-120 seconds or less, the aerobic system will be providing you with the majority of your energy. A well-developed aerobic system can provide energy for hours. It utilizes both sugar and fat in the process. It supports and enhances the anaerobic system by helping ‘reset’ it when the anaerobic system gases out. The better your aerobic system is, the quicker you can get back
to using the anaerobic system. Here’s the downside. The aerobic system doesn’t generate energy as quickly as the anaerobic system. Slow steady state jogging for long periods of time is a classic demonstration of aerobic energy at work. But don’t let that very specific example
fool you, the aerobic system will provide most of the energy for almost any work or exercise you do. That energy may be ‘background’ or ‘supporting’ energy in some cases, but it is there working away.

The anaerobic system (which includes the lactic and alactic system) is capable of generating energy extremely fast, but can only sustain that energy for about 10 seconds (alactic system) or 60-90 seconds (lactic). In some cases, the anaerobic system will continue to participate for
up to two minutes. Because it generates energy very quickly, it also creates metabolic byproduct very quickly. This byproduct can cause fatigue. Hence, one reason why anaerobic energy can only be sustained for short periods of time before fatigue sets in. This system uses sugar/glycogen to generate ATP. Think about how long you can maintain a maximum or near maximal effort sprint. A demonstration of your anaerobic systems at work.

I mentioned that a well-trained aerobic system supports and enhances the anaerobic systems. After that short burst of intense anaerobic energy fizzles out, your aerobic system steps in. It starts cleaning out that metabolic waste spewed out by the anaerobic system. A well-developed aerobic system clears out that byproduct faster than a poorly trained one. Which means you don’t have to wait as long to use the anaerobic system again.

FASTER recovery in between bursts of more intense activity. Alternatively, if you have a poorly developed aerobic system, you’ll need much longer recovery time in between the same bursts of intense activity. Developing your aerobic system also increases your anaerobic threshold. By training the aerobic system, you’ve increased the overall output of your heart.
Are you beginning to see the importance of the interplay between the systems as it applies to your training? What would your performance be like if you only developed your anaerobic system? This is fine for a very narrow specialist population, like powerlifters, 100 meter
sprinters, discus throwers and the like. Not acceptable for a multi-skilled operational athlete.

So you can see why this is important in any trained or untrained individual, its something i have all my clients do and wholeheartedly program it into the weekly drop available if you sign up to the newsletter, at least once a week infact wednesdays are conditioning bias workouts and most commonly prescribe some form of LISS (low intensity steady state cardio) for this very reason.

You can implement this in your training without having to do all the road miles though and the concept is very simple, please follow along..

  1. Pick 3-8 exercises that encompass a whole body approach
  2. Pick rep ranges that you could comfortably move through a number of sets
  3. Set a timer or a Set goal the number of sets to complete e.g 10 rounds
  4. Move from one exercise to the next in a circuit fashion and keep going until you either hit the time cap or the set/rounds you prescribed.

If you follow this protocol and say choose 10 reps of each exercise for 10 rounds that’s 100 reps per exercise per bodypart 800 reps total, your constantly moving, so your improving your conditioning and muscular endurance two fold in one very quick workout.. no longer than 20-60 minutes, you will keep away the boredom of the usual bodyweight 10 press ups rest 60 secs protocol and you will improve your overall fitness, your energy levels and your life..

I hope you found this useful, if you still want to get more from your training or nutrition then please head over to the sign up in the header and input your email.


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