Recently I was asked to do a Zoom live with some pretty phenomenal coaches, people that I look up to quite a bit and learn a lot from myself!
When strength coach, Robert Dos Remedios asked for people to submit their questions (hold the jokes about the hair do’s!) one of the first ones was, “how can I train without any equipment?” That caught my eye because the four of us have been talking over texts how problematic this question really is in reality.
The biggest issue any of us as professionals have is the liability in telling people to use equipment that isn’t designed to be used in training to actually be used to well, train. The reality is that if someone gets injured using equipment not designed for working out the liability to the coach is HUGE! So, no one wants to see a lawsuit so from that perspective using stuff around your house for home workouts isn’t probably the best idea.
Our neighbors show their love of home workouts with their really nice home gym set-up.
However, outside of the giant liability issue, there are also just things I don’t really understand. Jessica and I live in a nice neighborhood here in Las Vegas. We are’t in Beverly Hills or anything exclusive. If we walk down our street though, pretty much every house has a home gym and many of our neighbors did home workouts BEFORE the pandemic hit. Some are rather extensive, others are rather simple. My point? A lot of the same equipment that good training facilities have today are pieces that the average person can easily have for home workouts.
DVRT master, Cory Cripe, helps his better half (who is more of a rock star than him!) find out how much can be accomplished with home workouts.
In fact, I wrote a whole article inspired by my first reading Pavel Tsatsouline’s 2001 book about kettlebells (the person and brought kettlebells make to the mainstream) HERE. In the book Pavel refers to his time in the military and how soldiers when they had time to train usually had a dungy small corner with just a few kettlebells. It was what they did with the kettlebells that allowed them to get amazing fitness with minimal equipment or space.
We have had a lot of similar types of stories with military, police, and fire departments building their courage corners around our Ultimate Sandbag and simple functional fitness tools.
My point is that great training has NEVER been more accessible and more affordable. I remember growing up and getting a 300 pound barbell set with a bench from my parents and loved doing home workouts in my basement. Of course, looking back my training was horrible, but what I COULD do with a minimal investment was HUGE!
Trust me, we get that people are worried about their financial well being, but a $200 investment could get you a pretty extensive home gym. So, the key is what do you do with it? One of the issues I think people have with home workouts is that they only know a few drills to do and they think they will get bored fast. Take my word for it, don’t try to buy more equipment to solve your desire to develop better home workouts. If you have good tools, home workouts are about understanding some simple principles and progressions. Like what? Let’s break down the following…
Use Movement Patterns
I believe a lot of people just don’t know how to put together a good program, whether it is at the gym or home workouts. That is why people fall back on burpees and just doing things that make them breathe hard. However, it can be easy. The first step to building great home workouts is to just focus on movement patterns.
What about your biceps, pecs, quads, glutes, etc.? Yea, if you actually hit movement patterns you will hit ALL these muscles, plus many you never even knew you had. Why don’t more people train this way if it is smarter? Well, for one, most people don’t understand how inefficient it is trying to isolate muscles in the body. The other is simply most people don’t understand the body so their workouts poorly reflect what our body is actually designed to do.
How does this actually look like? If we go through some home workouts we recently posted you will see it very easily come to life!
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As time goes on and people are doing their best to find motivation, we really hope that posts like today’s can keep people going the right direction with their home workouts. Not to just build a better body, but the positive habit of exercise can help relieve stress, frustration, and allow us to not fall into negativity. The goal of this post was to show you how easy it is to find purposeful variety in your training with simple and a small amount of equipment. Small changes to a movement can open up a much bigger world of training. Try this series with our Ultimate Sandbag and @perform_better bands. ______________ -Off-Set Sprinter Bent Row x 6-8 per side -Sprinter Stance Fist Loaded Squat x 8-10 per side -Push Press x 8-12 -Rear Step Front Loaded Good Morning x 10-12 per side -Plank Up ISO Pull x 4-6 3-5 rounds ➡️We are still offering our 3 DVRT workout programs for home training for FREE and 30% off all throughout our DVRT side with code “save30”. Go to my BIO for the 🔗
The first exercise is an off-set sprinter row. So, we have an upper body pulling exercise (check), we have a hip hinge (check), we have resisting rotation (check). That means in one exercise we can actually check off three different patterns, that’s efficient training!
Then we have fist loaded squats from a sprinter stance so we obviously have a squat pattern, but we also have to resist some rotation again in a different manner. Following the squats are some push presses so we have an upper body push, then rear step front loaded good mornings, so we have a hip hinge and having to resist rotation again (I’ll talk about why this isn’t as redundant as you may think). Finally some plank ISO pulls, another pushing drill and the plank has foundations of locomotion. So, in that workouts we have 5 exercises and covered most of the movement patterns and even doubled up a bit which I will address. However, whatever movement patterns we didn’t get this workout would be a focus the next time.
Use Different Body Positions
One of the easiest ways to manipulate a workout when don’t have a lot equipment for home workouts is by changing our body position. This can be really simple (only in concept, but can be VERY challenging in performing) is using our sprinter stance for pretty much of any of the movement patterns (doesn’t really work for lunging that’s it) as DVRT UK Master, Greg Perlaki, shows…
That can also mean moving different directions. You can see how Jessica uses these principles to add challenge to her workouts. Typically two legged are the easiest, stepping back with different lengths of step is the next, then crossing over, going forwards, and crossing over are progressions.
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Since so many people are obviously trying to do home workouts, it can seem difficult to have a lot of options with minimal equipment. However, as @joshhenkindvrt and I have been saying, it is almost as though our #DVRT system is the perfect solution for so many people. That is because we have always been about giving people the ability to do more with less. Not because we are minimalists, but because when we don’t rely on just going heavier or trying to do more, we start to realize how much more there is to functional training! ______________ In an effort to help our community out, we wanted to show you with just one Ultimate Sandbag and one mini band. See how we can train the entire body in a smart way and develop strength, stability, mobility, and fitness all at once. Try the following with a Power Ultimate Sandbag and @perform_better mini band. Don’t forget we are still giving 30% off our Ultimate Sandbags with code “save30” ➡️ You can find the 🔗 in my BIO. -Lateral Band Walk with Arc Press x 6-8 per side -Plank Mini Band Walks x 10-12 per side -Lateral Clean to Drop Front Loaded Lunge Right x 8-10 -Around the World Right x 10-12 -Lateral Clean to Drop Front Loaded Lunge Left x 8-10 -Around the World Left x 10-12 -Rotational Cross Body Rows x 30 seconds Try 3-5 Rounds
You can see in her workouts how she again hits so many of the movement patterns to make a great example of home workouts.
Change How You Use the Weight
One of the most unique advantages of the Ultimate Sandbag is the different way you can change the exercise just by where you place the weight during an exercise. Check out how Cory uses this concept and changing direction to make lunges a super powerful exercise for better home workouts.
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Lucky is putting it lightly! Having a collection of great coaches and people that are willing to contribute great training ideas is why I love our #DVRT community. It would be easy to sit back and just worry about ourselves, but the fact coaches like @corymcripe are willing to give us such thoughtful articles really shows how our community is about education, not just blowing you up in your workouts! ___________ Many people right now, especially as this craziness carries on, are struggling to find smart ways to train at home. When they can’t do what they are use to at the gym, they feel like it isn’t possible to make real results in their training and we don’t believe that is true at all, we just have to be SMARTER about what we do! ___________ That is why Cory shows us that the movement that we should use more and more is the power lunges offer us. They don’t get the “sexy” press of squats and deadlifts, but as Cory will explain they offer so much more when it comes to functional strength, stability, mobility, athleticism, and getting MORE done in less time! ___________ ➡️Check out Cory’s great post 🔗in my BIO and see how these DVRT drills tease such a BIGGER world of fitness available to us if we are willing to look!
We can do the same for squats…
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Building success right now in training is probably a lot more important than many people realize. Fitness serves as an opportunity to do something positive for ourselves when there are a lot of negative things happening in all our lives right now. We see fitness as a way to be a stress reliever and keep us building upon other healthy habits. That is why showing you how to use squats in your home training may not seem really important at first glance, but when we realize that if we stay motivated, if we see success, we can keep building upon those wins when loses feel far more prevalent. _____________ The ideas that @precision_movement and strength coach @joelgun10 give us provide us with practical solutions to build strength, mobility, stability, and all around great functional fitness with minimal equipment and space. Oh, don’t have a roller to use for your Bulgarian split squats? Just use a low chair, couch, or other places to elevate your foot. We are always striving for better solutions! ______________ It is THIS reason that we have launched our DVRT online Workshop and foundations program for a special price and with code “save30” you save 50% and can get a TON of great information and CEU programs from your home for under $50. We want to take care of our community during this tough time. ➡️Check out the 🔗 in my BIO!
We can do it for upper body drills like bent rows too!
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Late last week we hit on a popular topic of showing how to build efficient, effective, and fun workouts with thrusters. That turned into some great ideas by our #DVRT coaches like @joelgun10. We thought if people love thrusters, we want something that balances out the squats, lunges, and pressing with some hinging and upper body pulling. That is what made us want to share some of the ways we build greater success with these deadlifts patterns with rows. ______________ Where most people take OUT the core and lower body with their upper back training, we emphasize it more and more. Why? Your body can only use the strength that the core can stabilize. Plus, our upper body and lower body are actually connected so why take essential parts of the body out of the equation?! So @joshhenkindvrt and I team up on this post to show you how versatile using our DVRT principles and all the options the Ultimate Sandbag allows for in building better exercises and workouts! _______________ We give even more great examples and detailed explanation in today’s post. ➡️ You can find the 🔗 in my BIO.
Be Aware of Redundancy!
Probably the BIGGEST mistake I see in home workouts is that they have very redundant movements. Why did I say some of mine were fine, but others were an issue. Well, let me give you a few examples and explain.
-There was a trainer who posted 8 kettlebell exercises part of her workout. Sounds good right? Except 7 of them had the weight overhead. That is A LOT of the shoulder area bearing load for a workout, very redundant without knowing it!
-Doing 500 of anything. Okay, it doesn’t have to be 500 but sometimes in an effort to make home workouts “simple” people do an over the top volume of one exercise. That can cause a lot of pattern overload and excessively stress an area of the body, especially the low back and often leads to the body not able to perform well for some time. Balance as you see isn’t difficult, just takes a little thought.
-Another good example does involve a kettlebell workout that was clean, push press, squat, and swing. Sounds pretty good right? Well, there were also push-ups involved so if we look we had two hip hinge movements done from the same position and direction, we have two pushes and no pulls. You see how imbalance can come pretty easy?
So, why is my redundancy okay above? If we look at the the hip hinge of the sprinter bent row and rear step front load good morning, the trunk isn’t overloaded because neither is that heavy on the low back. The change in stances and positions does make the stability the limiting factor and doesn’t put as much on the low back. That is how you can have redundancy that doesn’t make your home workouts stink! It takes a bit more thought, but hopefully that makes sense. Same with the pushing issue. Yes, there was a push press and a plank, but the plank was more static and not as heavy in the movement. However, I would want to be aware of the two pushes for the next workout and maybe have none or very light.
The above is a bit more thinking about your home workouts, however, hopefully it makes sense. If you follow this DVRT formula you will find your home workouts can be pretty awesome with minimal equipment…
-Start with a balance of movement patterns.
-Think about using different body positions and directions of movement.
-Consider loading the body in different ways.
-Try to minimize redundancy
Doing the above makes not only home workouts awesome, but any workout you create in the future. Check out this great one by Lina Midla and you will see how one Ultimate Sandbag can go REALLY far!
Want to learn more about our DVRT system? You can save 30% on all our Online Education , DVRT workouts , or build your home gym with our great functional training tools for 30% off ALL with code “save30” HERE