At Home Workout Builder Course.
Quick Start Guide To Building Effective Workouts You Can Do In Your Own Home, Anywhere and At Anytime
In this short course, you will learn how to build a vareity of effective and time efficient workouts that you can adjust to meet your fitness goals and schedules. These workouts require little to no equipment so they can be performed at anytime and at any fitness level. They utilize the proven principles of effective resistance training to ensure possitive adaptaion to both your muscular skeletal system (building strength and growing muscle) and cardiovasular system (improving your level of fitness and general health). The videos provide a fully adaptable framework so you can easily build workouts based on your likes, schedules and fitness goals and are accompanied with extensive form guides of different body weight exercises to ensure you are performing them correctly and getting the best results possible from the workouts. The form gudies will be at the end of the course. We will start the course off with an explantion of circuit workouts, there utility and how to build various styles.
At Home Circuit Workouts
Circuit workouts are great for building fitness levels, expending energy (burning calories) and improving our cardiovascular systems, so if these are your main goals they are the perfect workout for you. Circuit workouts are also good for building muscle and strength to a certain extent. However, as they are not ideal for progressively overloading (adding more resistance or effort to drive possitive adaptaion) the exercise due to the continuous nature of the workouts and lact of intra workout recovery, the possitive adaptaion to skeletal muscles are quite limited. So if building muscle and improving strength is your main goal, you a better off using a more traditional, straight set, type workout which will be covered later in this short course. Circuit style workouts are a great way to get an effective, challenging, workout done in a short amount of time. So if time is a limiting factor to you exercising, they are perfect for you!
Full Body Circuit Workout:
This is a great way to set up a workout as a beginner as it is the best bang for your buck. You can achieve great stimulation to all your muscle groups and achieve great full body development in a small amount of time in only a few workouts a week. As a beginner, start with two rounds of a full body workout two times per week and add rounds and/or workout days as your fitness levels increase. For a more structered, progressive, approach check out our E-Book - The At Home Workout Bible - Linked before the form guide section of this course. Full body workouts are also a great way drive adaptation in the more trained person, as it allows you to train each muscle group multiple times per week, which has been proven to be more effective in building muscle.
Upper Body Circuit Workout:
This is a great way to set up a workout to get more development of the upper body. It allows you to use greater volumes, which is a big driver of more effective addaption, to train your upper body which leads to faster results. Where as from a pure muscle growth perspective a more straight set style workout is more effective, you can still see some pretty decent results from a circuit style workout. An upper body curcuit workout is ideal when you are short on time and is great for developing fitness levels and work capacity which can increase performance in a gym setting, leading to better results when you decide to take your training to the weight room. When using an upper body circuit workout instead of a full body circuit workout, it is best to also include a lower body circuit workout in your weekly exercise to ensure full body development. The set up could look like the following; Lower Body Circuit Workout day 1, Upper Body Circuit day 2, Rest day 3. A starting recommendation for upper body circuit workouts would be to perform two rounds of the workout twices a week and add rounds and/or workouts as your fitness level increases.
Lower Body Circuit Workout:
This is a great way to set up a workout to get more development of the lower body. It allows you to use greater volumes, which is a big driver of more effective addaption, to train your lower body which leads to faster results. As with the upper body circuit, from a pure muscle growth perspective a more straight set style workout is more effective. The same rationale apply to lower body circuit workouts as they do with upper body circuit wokouts, so follow the recommendations of the upper body circuit workouts will cover the required considerations.
At Home Straight Workouts
Straight set at home workouts are a great way to develop strength and muscular hypertrophy (muscle growth) with no equipment. Unlike the circuit style workouts, straight set workouts allow for enough rest and recovery between sets of exercise to allow for more efficent and effective progressive overload, which allows for more gains in strength and greater hypertrophy. Similarly to how you would train in a gym for muscle growth, straight set body weight workouts meet the key training principles to elicit a good growth response from the workouts. In lieu of actual weights, straight set workouts can be manipulated to drive similar hypertrophy by inceasing the amount of reps performed in each set as to increase the intensity of effort in each set. Bringing each set of exercise closer to failure (an RPE of 6+, to a point where you can do 4 or less repetitons in that set before you can't possibly do anymore) and driving a bigger growth response. As with circuit style workouts, there are multiple ways to organise a straight set workout to suit your individual needs.
Full Body Straight Set Workout:
These are a great tool to get started with resistance training as a lot of the movements are transferable to movements in the gym. They are great for learning or re-enforcing key movement patterns and are a great way to see rounded growth and adaptaion if set up correctly. They are also very useful for when you don't have access to the gym, are away on holiday and you want to maintain or continue your progress. Similarly to the full body circuit workout, the full body straight set workout is great for the beginner as it allows for more frequent training of the movements of each body part leading to faster skill aquisition and a more efficient growth process. The straight set nature of the workout ties into the principles for adaptation and growth a lot more than circuit style training, leading to much better results from a hypertrophy stand point. Full body workouts can be a more effective way for more trained people to grow as they allow for more frequent training of each muscle group. As a beginner, performing a full body workout twice per week will be enough for good adaptation.
Upper Body Straight Set Workout:
This is a great way to set up a workout to get more development of the upper body. It allows you to use greater volumes, which is a big driver of more effective addaption, to train your upper body which leads to faster results. The straight set style of workout is also ideal from a muscular hypertrophy stand point. When using an upper body straight set workout instead of a full body workout, it is best to also include a lower body straight set workout in you weekly exercise to ensure full body development. The set up could look like the following; Lower Body Workout day 1, Upper Body day 2, Rest day 3. A starting recomendation for upper body straight set workout would be to perform the workout twice a week and add more sets to the exercises in a given movement pattern when fitness levels increase. Start by adding 2 sets per week to each compound (multiple joint) movement and seeing if that allows for more adaptation, only adjusting the sets as needed. For more on how to adjust sets to drive adaptions as you progress, check out out E-book - The At Home Workout Bible -.
Lower Body Straight Set Workout:
This is a great way to set up a workout to get more development of the lower body. It allows you to use greater volumes, which is a big driver of more effective addaption, to train your lower body which leads to faster results. The same rationale apply to lower body straight set workouts as they do with upper body straight set wokouts, so follow the recommendations of the upper body straight set workouts will cover the required considerations.
That concludes the workout builder section of the course, we will now cover some form guides of a variety of body weight movements for each of the movement patterns mentioned. To practically use these tools to create your very own tailored workouts, follow the recommendations in the video of a workout of your prefference. Select an exersice(s) that suit your preference from the specific movement pattern. Keep that exercise in your workout for several months and continue to progress it, this will ensure you get the most out of the adaptive processes, then swap the exercises out for a different exercise of the same movement pattern to start the adaptive process again. This will help keep your workouts fresh and keep your motivation high, as well as allow a more productive adaption and development with the new exercise. You can continue this process indefinitely and see some pretty decent results. For a more indepth look at the principles behind building an at home program don't forget to check out our E-Book - The At Home Workout Bible - where we take a deep dive into warm ups, how to add volume, fitness testing to track progress, de-load weeks and recovery strategies and much more.
Form Guides:
This section will provide video demonstrations and guides on how to properly perform a variety of different exercises to use in your at home workouts. Knowing how to properly perform exercise is an often missed step in someones training journey. Performing exercises correctly is key to full stimulation of muscle fibres, reducing the risk of injury, ensuring the proper development of motor pathways and optimal strength development, amoung many other things. If you don't take the time to learn how to correctly execute a movement you risk the development of muscle imbalances, hightened injury risk, poor stimulation and results, as well as a whole host of other negative psycological and physiological effects. The videos will be organised by the movement patterns; Squat pattern, Hip Hinge, Push Pattern, Pull Pattern and Core. There will be two exercise examples of each movement pattern. For more more, find us on YouTube at Melbourne Outer Eastern Fitness.