Working Out With Limited Space
Get Those Gains
Many of us have gym memberships out of necessity. I know that I will never have all the equipment I need at home, so I go to a gym. What happens if you miss the gym though? Many of us probably wouldn’t even bother to workout in this case and we would have take a nice rest day, but sometimes we have to miss multiple days in a row. Our gym habits deteriorate and we lose a lot of our motivation in that short time. Maybe you’re the type that will run and do push ups to get that quick sweat going, and that’s fantastic you are a super motivated and adaptable person. For some of us we feel that is a futile effort, it’s not, but we might not do that for varying reasons. Life gets in the way of a lot of things we do, but we need to put our health first. Whether you run and do push ups at home, or you just rest your body for the days you missed the gym consider this. You can still get all your lifts in without being in the gym. Obviously I sound like a crazy person that just tried to sell you snake oil, but I mean it. The only equipment you need to make sure you keep your muscles strong and your habits stronger is a Kettlebell.
A lot of people have dumbbells at home, but feel all they can do is get a pump in and nothing else. Well with a Kettlebell or two you can do far more workouts then you have ever imagined. Think about being able to deadlift, Snatch, and Press all in one compact piece of equipment the size of a cannonball. You can put these in your car and not even notice they’re there. Truly my favorite form of exercise on the go or in a confined space.
If you really do not have a ton of time to hit the gym I recommend getting at least one or two of these bad boys and just going to town on them. I’ll write up a few exercises you can do with them so you don’t feel lost. A light weight Kettlebell and a medium-heavy weight Kettlebell will be idea for your training. A Kettlebell deadlift might be easy with 36 pounds, but a clean and Press might be difficult at that same weight. Make sure you are using smart training methods and you do not hurt yourself.
Now here are a few workouts you can do at home with the same space as a burpee.
Kettlebell Goblet Squat
Kettlebell High Pull/upright row
Turkish Get Ups
Front Rack KB Squat
Kettlebell Overhead squat
Kettlebell Deadlifts single Arm
Now how do we turn these exercises into a quick sweat? Well so you can have versatile programming I recommend picking 2-3 movements and doing them for a rep range of 5-10 and instead of the typical sets/reps. We are going to do a circuit of these movements for roughly 7-11 minutes. I’ll give an example below and then you guys can create your own workouts.
7 Minutes of:
7 Kettlebell Swings
10 Kettlebell Cleans (5 each arm)
10 Kettlebell Presses/Jerks (5 each arm)
This will be a quick burn and give your muscles quite a workout.