Sweatpants Are the New Spandex

The pandemic has been in our rearview mirrors for a couple of years, and many of us, yours truly included, are carrying a little extra around our midsections. Interestingly, gyms are seeing a small influx of new members looking to get back into pre-pandemic fitness. Many factors might explain why, but it might be a good time to upgrade your home gym if you don't see the appeal of working out again in public. 

In this post, we'll show you how to create a home workout routine to make you feel like a fitness guru. No more sweaty, crowded gyms or creepy gym stalkers to deal with. You can work out in your PJs, with your hair looking like a bird's nest, and no one will judge you. (Unless, of course, you post it on social media.)

We'll walk you through the essentials: warm-up, exercises that target different muscle groups, and cool-down. Plus, we'll share some of our favorite workout equipment suggestions to help you take your workout to the next level. Think dumbbells, resistance bands, and a jump rope. You know, the good stuff.

So, whether you're a newbie or a fitness pro, this post is for you. Prepare to sweat, have fun, and become a home workout superstar. Your body (and your wallet) will thank you. Now let's get this party started!

First things first! Let's set the groundwork for fitness routine creation. 

If you are reading this, I will assume that you want more than just a couple of tips about doing a better sit-up. You want to create a fitness routine for the long haul. 

The following are tried and true strategies for long-term fitness routine creation. 

1. Set Your Goals: Before starting your workout routine, setting your goals is essential. Do you want to lose weight, gain muscle, improve your endurance, or do all of the above? Having clear goals will help you stay motivated and focused on what you want to achieve.
2. Create a Workout Space: A dedicated workout space can help you stay organized and motivated. Choose an area in your home that's free of distractions and has enough room for you to move around comfortably. This could be a spare room, garage, or just a living room corner.
3. Gather Your Equipment: Depending on the type of workout you plan to do, you may need to invest in some equipment. Start with the basics, such as dumbbells, resistance bands, or a yoga mat. As you progress, you can add more equipment to your collection.
4. Plan Your Workouts: Plan your workouts beforehand, so you know exactly what exercises you'll be doing and how long each activity will take. Dedicating this time each day is essential, put it on your calendar and let people know you will be away. 
5. Start Slow: It's essential to start slowly and gradually increase your workouts' intensity. This will help prevent injuries and ensure you don't get burned out too quickly.

Home workout roadmap

Warm-up: Before you start your workout, it's essential to warm up your muscles to prevent injury and improve performance, especially if you're an old guy like me. You can do a simple warm-up by doing light cardio, such as jogging in place or jumping jacks, for five to ten minutes. This will help increase your heart rate and get your blood flowing. 

Total Body Workout: Here's a total body workout that you can do with basic equipment:

1. Squats - Target your lower body muscles, including the glutes, quads, and hamstrings.
2. Push-ups - Target your chest, triceps, and shoulders.
3. Dumbbell Rows - Targets your upper back muscles.
4. Lunges - Targets your lower body muscles, including glutes, quads, and hamstrings.
5. Dumbbell Overhead Press - Targets your shoulders and upper back muscles.
6. Dumbbell Curls - Targets your biceps.
7. Triceps Dips - Targets your triceps.
8. Plank - Targets your core muscles.

Do each exercise for 10-15 repetitions, and do three sets of each exercise. Take a 30-60 second rest between each set.

Cool-Down: After you've finished your workout, it's important to cool down to help prevent injury and promote recovery. You can do a simple cool-down by doing light cardio, such as walking or jogging in place, for five to ten minutes. Afterward, you can stretch your muscles, focusing on the areas you worked on during your workout. This will help bring your heart rate back to normal.

Remember, listening to your body and adjusting the workout as needed is important. If an exercise feels too difficult or causes pain, stop and try a modified version or consult a fitness professional. With consistency and dedication, this workout roadmap can help you achieve your fitness goals and improve your overall health.

Sweat-cessories!! Home workout equipment I really like

Choosing the right equipment can be overwhelming, especially starting out. That's why I've compiled a list of my favorite essential equipment that can be used for various exercises, making them versatile and practical. You can click on the affiliate links below to check the equipment. 

BowFlex Selectech 552 Adjustable Dumbbells:  These are advertised as replacing 15 sets of weights. The versatility of this piece of equipment can't be overstated, and it could honestly be the only weight you need in your home. 

Relife Rebuild Your Life Dip Station:  You might start to see a theme here but the equipment I am recommending has multiple uses. These bars can be used for both dips and modified pull-ups. YouTube is full of videos you can reference you can use to get some other ideas.

Resistance Bands by Renjoy: A quality set of resistance bands will help to add a little extra fun to your routine. There are endless variations to the activities you can make with these bands. As a personal trainer, I would do outdoor workouts with only a set of bands and some bodyweight exercises. You could start with the bands and build your fitness toolbox from there. 

Kettlebell Kings: Kettlebells are like the Swiss Army knife of workout equipment - they're versatile, compact, and can be used for various exercises that target your entire body. With their unique shape and design, kettlebells can add a touch of excitement and playfulness to your workout routine. They're affordable and take up very little space in your home gym. 



Exercise Mat By Amazon: No reason to get fancy here; you want something that won't tear easily. A workout mat is an essential piece of equipment for any home gym. With a workout mat, you can perform exercises safely and comfortably, helping you achieve your fitness goals without putting unnecessary strain on your body. They also help protect your floors from damage caused by heavy equipment or weights. 

Creating a home gym and workout routine can be an excellent way to achieve your fitness goals without leaving the comfort of your home. Every step is crucial to your success, from setting your goals and creating a workout space to gathering the right equipment and planning your workouts. Following the steps outlined in this post, you can lay the groundwork for a successful at-home workout routine that will help you build strength, endurance, and flexibility.

Remember, the key to achieving your fitness goals is consistency and dedication. Start slowly and gradually increase the intensity of your workouts. Listen to your body and make adjustments as needed. And most importantly, celebrate your progress along the way! With patience and perseverance, you can create a home gym and workout routine that helps you reach your fitness goals and brings you joy and a sense of accomplishment.

So, what are you waiting for? Get started today and take the first step towards a healthier, happier you. With the right mindset and tools, you can make your home gym and workout routine an essential part of your healthy lifestyle.

Disclosure: This post contains Amazon affiliate links, which means I may earn a commission if you click on the link and make a purchase. Please note that all recommendations and opinions expressed in this post are my own. As an Amazon Associate, I earn from qualifying purchases.