My friend Jay over at A Workout Routine (one of the few people I trust for reliable, science-backed advice on diet and training) has a new book out – called The Home Workout Guide – that shows you everything you need to know to get the results you want without a gym.
There are several workouts in there, from beginner to intermediate to advanced, as well as different training frequencies ranging from 2 to 5 days a week.
You’ll also find a big list of home-friendly exercises for every muscle group, categorized by the equipment you need to do it (bodyweight, bands or dumbbells), along with links to video demonstrations so you can see exactly how to do each one.
This isn’t a comprehensive list of every single exercise option known to man.
Rather, Jay has sifted through all the options out there to show you the best and most realistic options out there for most people (i.e. no handstand push-ups, pull-ups from the top of your door or gymnastic exercises that hardly anyone can do).
Who is The Home Workout Guide for?
Here’s a brief snippet from the book, where Jay explains in more detail who it’s for.
People who work out at home with little or no equipment. If you’re at home with nothing but your own bodyweight, or some resistance bands, or some dumbbells, or some similarly limited amount of equipment, this guide is for you. On the other hand, if you have an amazingly fully stocked home gym with a squat rack, a barbell with hundreds of pounds of plates, tons of dumbbells, an adjustable bench, gym-quality machines, a deadlift platform, and more, you’ll still find this guide useful, but probably not as much.
People who want to build muscle and/or gain strength at home. If you’re working out at home for the purpose of gaining muscle and/or getting stronger, this guide is for you. On the other hand, if you’re training primarily for endurance-oriented goals, or to burn a few extra calories, or to just “do some exercise” with no real goal in mind beyond the act itself, you’re still likely to find this guide useful. However, this type of stuff is definitely not the focus.
People who want to get “toned” at home (and other code words for “build muscle”). I’ve written plenty about how “toned” is just a silly gimmick word that perpetuates a bunch of weight training myths marketed towards women. And how all “tone” really is, is a combination of building some muscle + losing enough fat to make that muscle more visible. That’s it. That’s tone. Which means if your goal is to “get toned,” at least part of what you’re actually looking to do is build muscle. In which case, this guide is for you.
People who want to maintain muscle and strength at home. If you’re working out at home with the goal of maintaining as much muscle and strength as possible, this guide is for you. This could be because fat loss is your primary goal and you want to ensure you lose fat without losing muscle mass, or because you only want/need to focus on maintenance for a while.
People who normally work out at a gym but need to temporarily work out at home. If you normally lift at a gym but you’re currently unable to get to that gym for some reason, this guide is for you. This could be due to being on vacation, or being too busy to make it to the gym for a while, or because a snowstorm is preventing you from driving anywhere, or – just a wild guess – maybe because your gym is closed due to the global COVID-19 pandemic.
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COVID-19 is making things tough for a lot of people, so Jay is selling this book using “pay what you want” pricing. You can get The Home Workout Guide for $10, $15, $20 or whatever is affordable for you.