How exactly do you make your at-home workouts match the grueling intensity of a gym? Here are five ways to feel the burn without shelling out for heavier dumbbells.
Even if your body is the only thing you have to lift, you can still pack on mass by slowing down. Miller uses eccentric reps as a standard training practice, but she adds a twist.
"The goal is to slow down one or both of the phases, and to pick three places within your eccentric phase to stop and briefly hold [isometrics] before resuming to starting position," she says. You can also maintain an extended hold halfway through a move . Holding an exercise for longer is a great way to build strength and stamina without having to increase the weight.At-home workouts can get a bit repetitive. Same home, same time, same equipment — right? That's why Ann recommends shaking the 'blahs' out of your system and setting clear intentions for a high-energy home workout.
"To be successful with minimal equipment," Ann says, "you have to set the intention and atmosphere for your workouts." She has clients amp up the music, open windows for a fresh breeze and write out their workouts before they begin — "which helps to have a focused training session," she says. Ann also recommends deep breathing for several minutes before you exercise. The more present you are in your workouts, the more neuromuscular activation you'll have in each of your exercises, Ann says.
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