Not everyone has access to the gym, especially during this time of the Coronavirus national lockdown. Now more than ever people are looking for ways to stay active in their own space.
Home gyms are also becoming more popular in recent years because it saves on time as you don’t need to drive anywhere and women can train at home and not need to leave their children or babies. Not to mention that some women generally don’t like to train in public or infront of men. Some are even still weary of the weights section in the gym so they stick to the treadmill and miss out on the incredible benefits that weight training has to offer. The above are just some of the reasons why I created my ‘women only’ gym and later my fitness app, called RushTushFit. I believe that fitness should be accessible to all women who want to train and lead active lives.
So, how do you train at home and still achieve major results?
When planning a fitness programme, I recommend that you keep in mind factors like structure and progression. There is a lot of free content out there, which is why I appreciate each and every woman who uses my Glow Guides or my fitness app. But, the problem with working out with free content willy nilly is that it usually isn’t worked out by a personal trainer who has built a programme with proper structure. This allows you to grow with the programme and progress to new levels by adding weight or more complex moves as you go along. For example; a beginner gym-babe programme might begin with a basic chair squat , but by week five that women should be able to do weight-bearing squats and even jump squats while not compromising on form. It is also important that preventative strengthening and prehab movements are incorporated into your programme, no matter what your fitness level or skill level is. This reinforces stabilizers and builds a rock solid foundation. One that isn’t easily injury prone.
Build a solid foundation
Cardio should be the foundation of your routine and should be performed at least three times a week at first. Aim for 30 minutes to an hour. You can then add more sessions and add High Intensity Interval training as your fitness improves. HIIT training can be done for up to 20-30 minutes. You can even do 10 minute HIIT workouts! Cardio doesn’t have to be complex or done on a machine like a treadmill. So, you definitely don’t need access to a gym to complete your sweat sessions.
For cardio, it’s important to choose what you enjoy so that you don’t skip any sessions. You can try skipping, Zumba, a home workout video, walking, jogging, yoga, dancing or running on the spot or around the block. You can also incorporate all of these options so you never get bored! Also, for the ladies that are looking to lean out their legs and tone their butts, a great tip is adding stairs and walking uphill. Getting out into nature is wonderful for your body. I love taking my sons for walks in the fresh air! Fresh air always does the body good.
Take your body to the next level
I also recommend 2-3 weight-bearing sessions of around 30 to 45 minutes. If your focus is on weight loss then it is best to make all of them full body workouts. If you want to focus on building your glutes, then up to two lower body sessions are recommended.
You can use the following home items as weights:
- Filled water bottles
- Filled milk cartons
- Filled detergent bottles
- Canned goods
- 2kg to 5kg packet or rice or flour
- Fill an overnight travel bag with clothes and use it when performing front-loaded squats.
- Get creative and pick up chairs and ottomans if you have too.
You can also use paper plates or towels as gliders during leg exercises as well as books during yoga workouts if you do not have yoga blocks and need to work on a specific asana (yogi word for stretches). Be creative but keep in mind that in order to grow your muscles, including your booty ones, you’ll need to add resistance.
Create your own Sweat Session Section
Having a home gym means no driving to the gym and no time wasting. So you will have more quality moments with family. It is also great because the equipment is yours forever. It needn’t be expensive and you can also build on your sweat section over time by purchasing one piece of equipment every month. If you are ready to take the p[lunge] and purchase your own gym equipment then look out for these pieces and consider it an investment towards creating a healthier sexier you.
Glow Girl Gym essential list:
- Skipping rope for cardio. There’s a reason why boxers use it! It is such an inexpensive tool for slimming.
- You can also add an aerobic step.
- They are great if you want to take things to the next level with at home step workouts. They are also great for leg exercises like elevated one-legged lunges.
- Medicine ball. Look out for one of about 3kg.
- 2 x light dumbbells. You can also add a medium and heavy set. Please don’t be afraid of weights ladies! Use dumbbells that are 3, 4 or 5kg.
- Ankle weights. They are great for leg workouts.
- Booty bands. They are affordable and you can take them anywhere! They create resistance for leg workouts and activations. Look out for the material version as the latex ones tend to slip down your legs during training.
- Kettlebells! Kettlebells and more kettlebells! Of course they would be on the list. Get a medium weight of about 8kg and something heavier, such as a 10kg or 12kg.
- Music. Make workout playlists to keep you motivated. You can also listen to my Getting Started and Doing it playlistson Spotify.
If you need help creating a structured routine at home and tips on how to use the above equipment effectively then I have a few options available. These three options can definitely help you achieve your goals- whether that is weight loss, maintenance, building lean muscle or firming your butt.
This is an 8-week programme specifically designed for those new to fitness or those who want to brush up on techniques. The guide will show you what exercises to do, when to do cardio and HIIT training sessions and how to create a routine moving forward. And, the best part is that the sessions are only 30 minutes long! Yes, that’s all you need when you are training effectively.
They call me RushTush for a reason! That’s because I know how to get any booty into shape. Tush Sculpt is designed for advanced babes with gym experience that are looking to take their bodies to the next level. It is a six week DIY weight training programme that lifts the booty and slims the legs so you don’t have to worry about them becoming bulky. You will need an instagram to follow the videos.
In the app you can choose from different options and workout programmes according to your goal and fitness level. So pick your programme and train with me from as little as R250 per month for the year. Or you can choose the pay as you go option for R299.99 per month. Your first two weeks are free!
All of these options are exactly how I have trained my ladies in the gym as well as how I train myself. Now I can bring you my methodology in an accessible and easy way. I can not wait to train with you at your home and show you how to create the body you deserve by stepping into your higher self, through regular training.
Don’t forget to share your results with me. I would love to celebrate your achievements with you. Join the Be a Badass with a Great Ass Facebook page and tag me @rushtushand @rushtushlife on Instagram. Remember I am also around if you need assistance or have any questions during your journey.
All the best,
1 thought on “No Gym, No Problem”
Thanks for your information