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Top 5 Ways to Make Powerful Fat Loss Home Workouts

In 25 years of coaching, I would say 99% of the people that came to me had the goal of losing fat. Even those that had their shoulders falling off or killer back pain wanted fat loss. So, it was always my goal to give them what they wanted as well as what they needed. The idea that we can’t make people stronger, move better, AND lose fat is just silly. Of course, it does require us to be smarter with our training and right now most home workouts are missing the smarter part.

home workouts

My first gym I opened about 17 years ago was crazy to most people at the time!

I get that people are getting a bit stir crazy and don’t really know enough to make their home workouts progressive and moving down a good path. You see a lot of jumping around like crazy, lifting things that are REALLY dangerous, and no real method to most people’s madness. Just because you don’t have a lot of equipment doesn’t mean your home workouts have to turn to nonsense. That is what we have been trying to share the last several weeks with our blogs.

home gym

Now I focus just largely on these functional training tools that makes my gym smaller, but SO much smarter!

However, sometimes it is easier to focus on giving better solutions and that is why we are going to cover the top 5 ways to make your home workouts awesome and keep with many people’s goals of losing body fat.

Tip #1: Make Your Home Workouts Well Rounded

One of the ultimate down falls of just doing bodyweight is that it is hard to load patterns like hip hinging and upper body pulling. I love to use bodyweight training, but to do it exclusively in many home workouts usually leads to stagnation and unbalanced training. Remember, training at home can be really smart! What we want to start with is making sure our home workouts still follow the idea of building great movement patterns…

sandbag training

We’ve talked about these movement patterns individually like…

Squats HERE

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Is it impossible? All of us are home trying to do the best workouts possible, but we don’t have a lot of equipment. So, is it possible to use exercises like squats and still get really strong? If we have the right thought process and system to what we are doing the answer can be a resounding YES! That is why we are so adamant about our #DVRT system. Simple ideas that can be powerful solutions. When you see what @precision_movement and @joelgun10 show you will see how possible it is to get strong with limited equipment. If you don’t have a roller stand like Joel has think of using your couch, a short stool, in other words there are many options you have at home to still use these great strength training ideas! ______________ ➡️Check out why these 8 DVRT squats represent an opportunity to make your home training the best workouts you have done yet!. Go to the 🔗 in our BIO for the full article of great squats to add to your home workouts!

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Hip Hinges HERE

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When I get asked “are deadlifts good?” the easy answer is yes! The more thoughtful answer is to come back with a question “good for what and what type of deadlift are we talking about?” Focusing in the movement of the hip hinge and seeing that #deadlifts come in many different forms not only gives more options but better solutions. Thesedeadlift variations will make you ask better questions to help achieve your #fitnessgoals .➡️Check out 🔗 in our BIO for 10 BEST deadlifts you need to use! As @fitnesslyingdown explains … . #repost @fitnesslyingdown ・・・ We have a lot of fun playing with different variables to increase and decrease the intensity of any given movement. One of these Ultimate #Sandbags is a lot heavier than the other, but why then does the “light” bag feel just as heavy? When you think of it: barbells, kettlebells, and dumbbells – you can only hold them 4 different ways. But with the Ultimate Sandbag, you can have up to 11 holding positions! And each way you hold the USB has a significant impact on the intensity of the exercise! . As you see here one of our rockstars is performing a lateral slide #deadlift with a 60 pound Ultimate #Sandbag and the other is going after the same hip hinge movement, but changing the holding position so it’s a good morning exercise with a 35 pound bag. This change in the holding position has increased the demands on the core muscles to engage even more in order to resist flexion of the trunk for a stronger plank experience! Challenging the core through a variety of movements, holding positions, and planes of motion – core training at it’s finest! Great work to @larisalotz @dvrtfitness_uk @corymcripe and @seanlettero too for challenging movement strength!

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Upper Body Movements HERE

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There are so many subtle ways that we know that DVRT Ultimate Sandbag Training helps people be better. One of the most overlooked is the ability to teach smarter pressing techniques that not only build a really strong upper body, but a better core and shoulders that don’t hurt and move better. It isn’t the “magic” of the equipment but how we use it and what it teaches our body about smarter movement. _____________ The MOST overlooked aspect of pressing an Ultimate Sandbag is how the position of the weight helps us press from a safer shoulder position and how we can manipulate that as @dvrtfitness_uk helps us show. Having the hands under the Ultimate Sandbag allows us to work on stability and accuracy of our movement while it forces us to not rely on JUST the shoulders to press the weight, but the whole body. Far too many press the weight on the backside of their wrists and they miss all these great qualities! When the arms are in this position it is much easier to use the lats and core with our pressing making for a stronger and safer lift. ____________ What Greg also helps demonstrate so well is how we can manipulate body position to make the same weight feel heavier, but also build incredible stability training and full body integration. This makes our pressing smarter as we get stronger which means we build a strength that will translate to real life better! Lastly, showing our hover Arc Press (the USB may be pink but it is a TOUGH movement:) increases the demands of our entire body in lateral strength training. Something that we don’t really get to do with other upper body exercises and means we get MORE from these lifts! ___________ ➡️Today’s post is all about how we make things better with understanding how we use our #DVRT system to transform THESE types of exercises. They will make you re-think both gym and home workouts, get the 🔗 in my BIO

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We could keep going, but hopefully you see the need for balance. So you can start you home workouts like…

Day 1:

-Plane of Motion Hip Hinge (lateral deadlifts for example)

-Push Drill (push-up, overhead presses, etc.)

-Squat Drill (front load, bear hug)

-Pulling Drill (Bent Row in stable environment like two legs)

-Rotation (rotational press outs, around the worlds, etc.)

-Locomotion (carries, dead bugs, bird dogs, side plank)

Day 2: 

-Hip Hinge Power (high pull, clean, snatch, etc.)

-Push Drill more static (push-up rows, bird dog rows, plank ups, etc.)

-Lunging (MAX lunges, up downs, shoulder to balance step, etc.)

-Pulling Drill from less stable (Rear step, lateral, rotation, etc.)

-Rotation (now focus on anti-rotation like lateral drags, bird dogs, pallof press outs, etc.)

-Locomotion (another type of carry/march, etc.)

You can do the same for a day 3 and 4 or just rotate these two for 2-4 weeks.

Tip #2: Slow Down Your Movements

Can explosive movements help you increase your metabolic response to exercise? Of course! However, most people miss a few key points…

-Research has shown that using different tempos throughout training creates a better response than just trying to use one alone (whether that is ALL slow or all fast).

-Explosive work requires a good base of strength and stability to do well. If you haven’t built that base before, you actually just increase your risk of injury and don’t learn how to generate power well.

-Power movements leave less room for technical error so working on better technique is ALWAYS going to lead to you getting MORE out of any exercise.

home workouts

People tend to blast through a lot of our DVRT drills, but many are done best when done slowly (lateral drags, crawls, arc presses, etc.), they lose great opportunities to build strength in ranges of motion that most fly through (why 1 1/4 drills we have talked about are so good especially in squats), and even higher level power drills (like MAX lunges) can be done slowly first to really establish great proficiency.

DVRT Master, Cory Cripe and his special assistant coach break down some keys in building progressions into drills like MAX lunges. 

Tip #3: Use Complexes

I wrote a pretty extensive article about using complexes  HERE. The idea of combining different movements patterns opens up the door for a lot of great training and being really effective in increasing the fat loss demand of your home workouts. The other advantage is that when you are low on equipment, it is a great way to get more out of the equipment you have. Complexes can be advanced or foundational like physical therapist, Jessica Bento shows…

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Times like we are going through, a funny story probably can help! Many may not know that I HATE being in front of the camera, just never felt comfortable especially as a woman in fitness! Yet, @joshhenkindvrt always made me jump in front, thinking it would hopefully motivate some seeing a real person and not just a model. However, what is really a jerk move is he would give me the HARDEST things to do like these complexes! _______________ I told him the deal was that if I was able to do them that I would be number 1 at #DVRT and he could be a distant number 2;) He didn’t like that so much, but do you see HIM doing these complexes?! In all seriousness though, we wanted to keep sharing with you ideas that could keep you going in the right direction of healthy and productive habits. Home workouts don’t have to be boring and they don’t need you to have a ton of equipment. ______________ That is what today’s post is all about and Josh did a good job, I don’t know if I want to say great;), in collecting over 10 of our complexes not to just give you something to do but to share some ideas of how to be smart in your training. ➡️Check out the link in my BIO for over 10 complexes and YOU tell me if I am number 1 at DVRT;)

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Get fit doesn’t have to take tons of equipment, space, or time. We can accomplish so much if we continue to think about all the ways the body actually moves. This isn’t just for variety but actually allows for smarter workouts. This Ultimate Sandbag complex In performing is a great example of building strength, power, stability, mobility, and conditioning. It is a way to create greater #corestrength and build a smarter body in all planes of movement. The Ultimate Sandbag allows me to not only train these different ranges of motion but the instability challenges whole body strength. Try it yourself! Do 5 reps one side, rest for 30 seconds, then other side. Go for 10-15 minutes and discover how complete of a workout you really get!

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Once you understand the foundations, complexes can take on so many different forms to give us far more effective home workouts.

Tip #4: Work Different Planes Of Motion and Directions of Movement

You will almost NEVER hear about these concepts in most blogs or fitness magazines (well, I did just finish contributing an article for Men’s Health on these concepts so…). Why? Simply most people don’t know the planes of motion and those that do don’t really understand why they are important. You have to start with the fact that most of our every day motions like walking use all 3 planes of motion.

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So? Understanding this helps us realize that certain muscles in our body are designed to do things to prevent unwanted movement so we can make complex actions seem simple. Many of the muscles on the lateral side of our body are a good example. They are designed largely to resist unwanted lateral movement that would cause issues in the knees, low backs, and even shoulders.

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Most people think frontal plane strength is reserved only for side planks and a few lateral lunges. However, the ability to RESIST the frontal plane is not only important for stability of the trunk, knees, and shoulders but there are HUGE layers of progression we can build as @dvrtfitness_uk so well explains and demonstrates…. _________ ⁠⠀ Frontal Plane strength is critical for preventing injuries and offer a long term solutions to our clients. However they go beyond side planks and lateral lunges. ⁠⠀ In fact, on many occasions even the modified side planks can be too much for certain individuals. What do we do?⁠⠀ ⁠⠀ Placing the load to the shoulders help to build the qualities of the #sideplank which is connecting the lateral chains of the body and build resilience in lower backs.⁠⠀ ⁠⠀ Being in Half Kneeling helps to work on hips, core and upper body stability building stronger connections in the body. It's important to use our grips to engage the lats and core as well as pushing into the ball of the foot which stabilizes the core from the ground up. ⁠⠀ ⁠⠀ Then we can confidently move on more upright positions where the body is challenged with asymmetrical load like the @ultimatesandbag on the shoulder. ⁠⠀ ⁠⠀ Lastly, I wanted to show where we can take our strength training adding a kettlebell into the equation. The crossing sandbag is trying to put me off so I need to resist that and do the press with the kettlebell.⁠⠀ ⁠⠀ 📍To Find Out More About Smart Fitness Solutions Join Our Level 1 UK Certification in Marlow, Buckinghamshire on 9th February 📍

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DVRT UK Master, Greg Perlaki, gives a few great examples of lateral strength training

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With all the talk about training the #glutes you think we would have better exercises, programs, and workouts to train them better. Yet, we fall into the bodybuilding trap of isolation and not understanding how these muscles function in life. ….. Most #gluteworkout programs only teach the glutes to move up and down. However the diagonal shape of the muscles tell us that this is only a small part of what these muscles do! The glutes are known as true-planar muscles meaning they work to move us and prevent excessive move to in all three planes of motion. That’s why our training should represent these very concepts and not have us stuck moving in very stable environments up and down. ….. @rdpaget does a great job ahowing how we both connect the glutes to the core and lower body muscles that they are designed to work synergistically with to create strength and stability!

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Robin Paget shows some more great examples of using these concepts to enhance your home workouts. The reason that these ideas are so important is that they incorporate more muscles, they allow the muscles to learn to function as they are designed, they increase the metabolic response, give you more options for the equipment you have, and ultimately makes your training smarter!

Tip #5: Nutrition

I wouldn’t be honest with you if I didn’t say nutrition plays an obviously huge role in our ability to create fat loss, but just be healthy as well. Recently, I have greatly been impacted by nutritionist, Leslie Schilling, who looks at habits more than food. Since she does it WAY better, I recommend you check out her work HERE. We have also had some great interviews with Leslie HERE and that is why we invited her to speak at our mini summit this past October where she was a rock star!

These 5 tips can go a long ways in making your home workouts more effective and fun. It doesn’t have to be complicated, but it DOES have to be thoughtful! That is why we have FREE programs for you HERE, and have 30% off all throughout DVRT with code “save30” HERE including great programs like those that have Leslie’s great presentation HERE. We hope to be a reliable and strong resource for you to keep on your goals and having success during this tough time!