For so many of us, working out is what keeps us sane, gets our endorphins running, and is something to look forward to in our daily routine. Just because so many gyms are closed around the world, it doesn't mean you need to sacrifice this huge part of your health and happiness!
If you're stuck at home in a lockdown or quarantining, it’s more important than ever to keep up a regular fitness routine.
Not only does exercise benefit your physical well-being and immune system, it makes a huge difference to your mood and mental-health, and reduces the effects of stress and anxiety.
Although your normal daily routine might be disrupted, you can still maintain a sense of structure and discipline during these uncertain times by creating a new fitness plan, and prioritising set times for your workouts each day.
In times like this you’ve got to make the most of what you’ve got and look at the bright side of your situation. Although you might be stuck inside, you can find gratitude in the fact that you’ve got a roof over your head, a body that is capable of moving, and an opportunity to re-focus and mix up your training routine.
There are so many benefits of working out at home!
You’re saving money on a gym membership, you’re in the comfort of your own home, you can roll out of bed and straight into your workout (so you don’t need to look the part), you save driving time, and won’t have to fight for personal space or equipment!
That’s why we’ve created our MWU workouts to be an attainable, realistic and flexible reality no matter your situation, location or lifestyle!
The MWU App has got you covered
With all MWU Programs, you have access to BOTH gym and home workout options for every workout. The MWU App allows you to choose a workout option that suits YOU, and customise your Workout Planner to modify, add, delete and swap your workouts to suit your preference and lifestyle. As well as a regression, progression and exercise swap, you will also find no equipment alternatives for most exercises!
On top of your set Program, you also have access to a whole Workout Library with additional workouts from all three coaches, including categories with minimal and no equipment sessions.
Head to the MWU App to find our Home Specialist Emma Dillon's Body Weight Only, Full Body Workouts, and our Body Sculpting Master, Rachel Dillon's wide selection of No Equipment Workouts!
That's not all sis! You also get access is our brand new on-demand Live Workouts!
In the MWU App, you have access to a complete library of Live Workouts from our 3 incredible coaches Rachel Dillon, Emma Dillon, and Morgan Moroney, as well as outdoor workouts with Deanna Lorea and pilates with Alexis Predez!
You can choose from a variety of workout styles, intensity levels and durations to get you moving no matter where you are.
You can also stream the live workouts straight to your TV, and follow along with motivation and tips from your trainer the whole way through.
Don't have time for an hour long session? Head to the Exclusive Content section of your MWU App to explore the selection of Live Workouts that are 30+ minutes, 15-30 minutes and 15 minutes and under!
Even if 20 minutes is all you've got time for, you can get a really effective workout in. We recommend Morgan's 9 minute Full Body EMOM, followed by a fire 10 minute Core Blaster by Deanna. 🔥
So whether it’s in your living room, the backyard, or a hotel room, there's no excuse to not get your workout in at home.
Adapt and Overcome
We know finding equipment can be like finding a needle in a haystack at the moment, but keep an eye out on your local community pages, Facebook Marketplace, and sites like Gumtree or Craigslist for some second-hand bargains!
Don’t forget you can also find all your home workout staple items on our website, with discounted Home Essentials Bundles here.
Ideally, we would recommend the following equipment for home workouts:
- Free weights or dumbbells - we recommend at least 2 weight selections (lighter for upper body and heavier for lower body). A common selection would be 4kg and 8kg dumbbells.
- Ankle weights
- Resistance bands with handles
- Booty bands or cotton bands
- An exercise ball
- Skipping rope (makes for a killer cardio workout)
- and a bench or sturdy elevated surface (such as a chair or your coffee table)
Here are some of our favourite alternatives for equipment using common household items:
Missing weighted squats and lunges? Fill a backpack with tinned food items for some extra weight.
Use your laundry detergent bottles for a shoulder press instead, and swap your dumbbells with water bottles for bicep curls.
You’ll definitely feel the burn replacing an exercise ball with a skateboard for laying hamstring curls. Your skateboard can also double as an ab roller and a fun alternative for backward lunges too.
While your gym bag isn't getting any use, fill it with some heavy books and use it for weighted hip thrusts.
And if you have absolutely none of this, you can always resort to squatting, hip thrusting and leg pressing your isolation roommate, partner, or child as human equipment!
5 tips for training at home
Create a designated space for your workouts, and ensure you have enough space to correctly perform the exercises. If you have the space, choose an area away from your bed or the couch, as these are the spaces you’ve associated with relaxing. Personalise your area and make it a space you’ll actually enjoy spending time.
Invest in some exercise equipment over time! Creating your home gym doesn't have to be expensive with unnecessary cardio machines and complex multi-gyms. The essentials are affordable and won’t take up much space. Having the right equipment will help you perform a wider range of effective exercises that will help you achieve your goal. All the staple home workout items are available on our website, and you can find dumbbells and weights at your local sporting store and online retailers such as Amazon.
There’s nothing like blasting your favourite songs to put you in the zone for a workout. We have the perfect MWU playlists on Spotify to keep the energy levels high through your next home workout.
It’s easier to find the motivation to workout when your goal is in the front of your mind. Remember why you're doing this and what you want to achieve. Write it down, make a vision board for your home gym, and keep track of your progress!
Make yourself a workout schedule and block off a set time for your workouts. 30 minutes is only 2% of your entire day! If you want to make your workouts more sociable, invite a friend over, or head to a nearby park for your workout. Kids or partner in the way? Get them involved and impress them with how strong you are!
Here are 5 of our favourite no equipment at home workouts you must try:
Our MWU ambassador Carly is just one example of so many amazing transformations we’ve seen from our home workout programs.
You don’t need access to a gym to achieve amazing results!
Carly has completed 14 challenges with MWU, and achieved her full body transformation with our home workouts option! You can follow Carly’s fitness journey here.
Carly has created an impressive home gym set up in her own home, complete with a squat rack, full-body mirror, and a range of weights. But the most important tool throughout it all has been her determination and will-power!