Exercise can be a scary thing, especially when you’re just starting out or getting back into it after a long break.
And the idea of going to a gym full of super fit people who are going to see your lack of experience coming a mile away leads to asking questions like ‘Where to start with home workouts?’
And I get it, if the gym is potentially going to be an emotional rollercoaster that you just don’t need, then it’s best to avoid it, right?
So home workouts have to be the solution. Since our big pandemic, exercising from home has never been easier.
There are thousands of apps, YouTube channels, downloadable programs, and fitness influencers to choose from.
But what is the best? What is your level? Does it even matter? Do you need equipment?
Honestly, don’t overthink it. The best exercise routine you can ever do is the one that you commit to.
The one that you make time for. The one you enjoy doing.
Fitness shouldn’t be this scary, overwhelming thing. But it is, right? It’s confusing, and the internet is full of conflicting information.
But hopefully today, I can give you a bit of clarity on the topic because I honestly believe a simple approach is best.
So let’s dive right into it and start at the beginning.
Wherever you feel most comfortable. And for most of us, that’s at home. I’ve been a strong advocate for home workouts for years. I find I can get a much more efficient workout when I train at home.
But you do need two things if you want it to be sustainable. You need discipline, and you need to be creative. There are more temptations at home, so you need to be committed.
Set up a space for your workouts, even if that’s just moving a coffee table and laying out a yoga mat. When you’re in your workout space, stay focused and work out.
Turn notifications off on your phone as well. You don’t need the added distraction. Put some music on that gets you pumped up. Get yourself warmed up. And get your workout done.
My workouts typically take 30-40 minutes, but I can easily get through a workout in 20 minutes by mixing it up and turning it into a circuit. What do I mean by a circuit?
Instead of going through the usual method of 3 sets of 8 push-ups, then 3 sets of 12 squats, etc., I might do 3 rounds of 8 push-ups, 12 squats, etc.… By doing rounds of all your exercises back to back, you can get a lot more done a lot faster.
I also focus on primarily doing compound exercises. A compound exercise is where you use more than one joint. Think squats; your leg bends at the ankle, knee, and hip when you perform a squat.
All the muscle groups around those 3 joints are working when you do a squat. By working more muscles at a time, you can get through a workout much quicker.
I came up with a 5-day program that I follow every week, which lets me work all my muscle groups 3 times a week. Sounds like a lot of long workouts, right? Well, every workout takes 30 minutes, give or take. And each workout only has 4 exercises in it!
I call it The Grizzly Fit Dad Routine!
Stick around to the end where I’m going to run you through that workout. And the best part is, you can do it with or without equipment.
Speaking of equipment.
You certainly don’t need any equipment to exercise, no matter where you are. But it does help. I mix it up with my workouts. Sometimes I’ll work out at the gym; sometimes I’ll train at home with resistance bands.
I take my kettlebells down to the beach sometimes. And I’m also happy just using my own body weight as resistance. And that’s the key; you need to give your muscles resistance.
Equipment can make that easier, and that’s why I speak about resistance bands a lot. They are the perfect home gym solution. They are a great muscle-building tool and so compact and easy to store.
So simply put, it’s up to you how you want to work out at home. But remember, you don’t need equipment if you don’t want it. So don’t be pressured into buying equipment if you don’t have space for it.
Check out this video where I show you the 10 best bodyweight exercises you can do at home.
To build muscle, the workout you are doing is not the most important part. Neither is the equipment you use or whether you do sets or circuits.
The most important things to get right are, firstly, being disciplined enough to commit long term and be consistent.
And secondly, getting your diet right. Your body needs energy to build muscle, so if you are not eating enough, your muscles won’t grow. You also need to be eating enough protein.
Discipline and diet come first; after that, you just need to keep progressing. Keep getting stronger, keep pushing yourself, and your muscles will grow. You don’t need to overthink it.
So what about weight loss?
The same rules apply to weight loss. You need to be disciplined enough to commit to your diet and commit to your routine. And to lose weight, you need to be eating in a calorie deficit.
Your exercise routine really doesn’t matter if you eat more food than your body burns. In my FREE ebook ‘Train Wherever The F*ck You Want’ I give you a really good breakdown of getting the 3 things right: exercise, diet, and the most important part – discipline.
A lot of people don’t like to hear it, but without a disciplined mindset, the other two things really don’t matter.
So if you are ready to stop going round in circles, grab your free copy of my ebook. Or better yet, book a call with me. Let’s sit down together for 30 minutes and see exactly where you are at and how I can help you get to where you want to be.
Twenty minutes is perfect for beginners. It’s achievable and maintainable. And most importantly, it’s effective. If you can and want to do more, by all means, do it.
But 20 minutes a day, 5 days a week, is a great place to get started. And even if you feel like you can do more, I would still encourage you to start there. You can always keep building on that.
But what sucks is when you go too hard too soon and end up needing a few days to recover. So start slow and build up. I do the same thing anytime I start a new routine.
It’s much better to let your body get used to it than blow out after 2 days and spend the next 5 nursing a sore back and bruised ego. So, let’s have a look at my super amazing, super effective 5-day workout.
The Grizzly Fit Dad Routine
Before I lay it all out, I want you to understand a couple of things. I put this routine together for a few reasons. It’s best practice to train each muscle group 3 times a week to build muscle.
But for me and my schedule, I prefer to work out 5 times a week, so I could only really effectively train each muscle group 2 times a week. And this was doing 1.5 to 2 hours workouts.
I just wasn’t enjoying it. So I had a think about it. I want to be able to hit all my muscles 3 times a week. I only wanted to do 4 exercises per workout because I knew I could make 4 exercises in 30-40 minutes. So I put my thinking cap on.
And I came up with these 6 exercises to target my whole body:
The math was simple: 3×6 equals 18. 5 workouts of 4 exercises equals 20. So I just needed to do one other exercise twice during the week to fill the spots up. So I added in hanging leg raises.
The first 6 exercises are all compound exercises and all use your core as well. So by adding in hanging leg raises, it gave my core some more targeted work and also added in more time hanging, which is great for your body!
The first 6 exercises also put your body through its 6 main functional movements:
Now let’s look at how The Grizzly Fit Dad Routine all breaks down:
Monday:
Squats
Deadlift
Shoulder Press
Bentover Row
Tuesday:
Benchpress
Pull Ups
Shoulder Press
Hanging Knee Raises
Wednesday:
Squats
Deadlift
Bench Press
Bentover Row
Thursday:
Shoulder Press
Bentover Row
Pull Ups
Hanging Knee Raises
Friday:
Pull Ups
Bench Press
Squats
Deadlift
You can do 3-5 sets of every exercise, but I recommend starting with 3 sets. And as for rep ranges, I would do 8-12 reps. Again, start off with lower and build into it.
Now let’s look at how you would do this routine without equipment.
The hardest exercise to do without equipment is your vertical pull. So if you have somewhere you can do a pull, I recommend using it. If not, a set of resistance bands like these is a great tool for your vertical pull.
But here is how The Grizzly Fit Dad Routine is going to look without equipment:
Monday:
Squats
Nordic Curls
Pike Push Ups
Body Row/Table Row
Tuesday:
Push Ups
Pull Ups/Banded Pull Downs
Pike Push Ups
Hanging Knee Raises/Hollow Hold
Wednesday:
Squats
Nordic Curls
Push Ups
Body Row/Table Row
Thursday:
Pike Push Ups
Body Row/Table Row
Pull Ups/Banded Pull Downs
Hanging Knee Raises/Hollow Hold
Friday:
Pull Ups/Banded Pull Downs
Push Ups
Squats
If you don’t have somewhere to do the pull ups, you won’t be able to do the hanging knee raises either, so you can swap that out for a hollow hold.
Body rows can be done using your table.
And banded pull downs look like this.
So I’ve just given you 2 versions of The Grizzly Fit Dad Routine. But the combinations are limitless.
If you want help making this suit your needs, your equipment, your lifeless, and your fitness level then get in contact with me below, and let’s sit down and see how we can make it suit your very individual needs.
In conclusion, starting your fitness journey doesn’t have to be complicated or overwhelming.
Whether you choose to work out at home or hit the gym, the key is consistency and discipline. Remember to focus on your diet, ensuring you provide your body with the necessary energy and protein to support muscle growth or weight loss.
For beginners, a 20-minute workout can be an excellent starting point, and you can always build up from there.
It’s better to start slow and gradually increase the intensity to avoid injuries and burnout. And if you’re looking for a 5-day workout routine, consider incorporating compound exercises like squats, deadlifts, bench press, shoulder press, bent-over rows, pull-ups, and an additional core exercise like hanging leg raises.
If you’re interested in learning more and taking your fitness journey to the next level, I invite you to download my free ebook, “Train Wherever The F*ck You Want.”
It provides valuable insights into exercise, diet, and, most importantly, cultivating a disciplined mindset. Additionally, you can book a 30-minute call with me, where we can discuss your current situation and how I can help you reach your fitness goals.
So, don’t hesitate to grab your free copy of the ebook or book a call with me. Together, we can create a personalized plan to transform your body and achieve the results you desire.
Let’s embark on this fitness journey together and make it a sustainable and enjoyable experience.
