Training | POSTED June 28, 2022

Your Home Workout Cheat Sheet

What kind of home workout are you doing?

Looking to add in some extra training at home and not sure where to start? The first question to ask is “what kind of home workout are you doing?” This is based on your goals and circumstances. If you’re looking to supplement your strength work, you may do a lighter “general physical preparation” session. If instead you’re looking to perform a strength session, you will perform a more strenuous workout. Lastly, you may simply be looking to increase your physical activity and get in more movement throughout the day. We call these exercises “nuggets” or “bites” [1]. Let’s look at these three different types of sessions in more detail below.

GPP sessions from home

So, what does a GPP session entail (and what does it even stand for)? General Physical Preparation or, “GPP” draws from the strength and conditioning world. It’s essentially training that improves the all around fitness of athletes that’s not specific to their sport. For those who regularly engage in strength training, GPP refers to training sessions that look to strengthen what you may not normally train. This can include supplemental core work, arm work, upper-back work and some cardio or conditioning. We would typically program higher rep isolation work, accompanied with some form of cardio activity.

Strength sessions from home

For those who can’t find time or don’t have the ability to perform more strenuous strength training sessions in-gym, home is a great option. Unlike GPP sessions, these home strength sessions will aim to stimulate lots of muscle mass and drive the bulk of your progress. Whether you’ve got just bodyweight, some dumbbells or a power bar and rack with plates, we are aiming to progressively overload the stress over time more than we would with GPP sessions.

Simply aiming to increase physical activity

Lastly, you may simply be aiming to become more active. There’s plenty of ways to do this including doing some cardio outdoors. That being said, light resistance or bodyweight circuits or calisthenics can be a fantastic way to get more activity in. Exercise bouts can be as little as 10 minutes, performed multiple times a day. It can include a short jog around the block but it can also include performing 3-4 exercises back to back with a short rest between rounds.

The goal here is mainly to:

a) increase heart rate and

b) increase movement.

You will most likely not drive much progress with these sessions. That being said, increasing your physical activity will be beneficial to long term health outcomes.

Before you get started on your home workout

You want to get a few things in order before you start. In an ideal world you would remove distractions from your environment before getting into your training. This may mean turning your screen off so you don’t get tempted to check emails and putting your phone on “do not disturb” (if you can). 

You also want to make sure your home environment is safe. This includes removing trip hazards and obstructions, making sure the floor isn’t slippery and getting appropriate ventilation and temperature (the climate). You’ll also want to prep yourself with the appropriate apparel, towel, hydration and music of course!

Lastly, have all your equipment ready to go – know the program and what you’ll need to do. The goal of these home workouts is to not be obtrusive to your daily workflow and additionally, be efficient. Being prepared ahead of time can help you get into and get the session completed in a smooth and concise manner. 

Now that you know what to do and what you’re trying to accomplish with your sessions, let’s get into some home workout scenarios. These will cover workout examples within.

Different home workouts scenarios

1 x strength training session at home, to supplement 2 x strength training sessions in the studio or gym

3 x strength training sessions at home, at a time where you can’t make it into the studio or gym

2 x GPP sessions at home, to supplement your strength training sessions in the studio or gym

Exercise “nuggets” (circuits) to add more movement and increase physical activity throughout the day

Conclusion

Home sessions don’t need to be a “last resort” when all is lost. They can instead be engaging, productive and range from supporting to being the backbone of your fitness journey. We hope with the above information you feel empowered and able to include more opportunities to train and do something productive for your health. Just remember, even a little bit is better than nothing. Lastly, it takes a lot less to maintain your results once you’ve earned them, so, if nothing else home training can be a useful stopgap when life is hectic.

If you have any other questions or need further help, feel free to reach out to us at Ivy Training.

References

  1. https://bmjopensem.bmj.com/content/6/1/e000672#ref-11