Lately I’ve been enjoying working out at home since the gym close to our flat didn’t appeal to me for several reasons: Too cramped, not enough relevant work stations (most are old and ineffective for me), too crowded so I don’t get to work on the stations I need, music way too loud (by the time I was done with my workout I was left to deal with a migraine).

So I preferred figuring out something to do at home which I got help with from Karina Inkster, my vegan health & fitness coach. The advantages are:

  1. It saves lots of time which would have been spent commuting to and from the gym.
  2. I don’t have to wait for any stations to free up
  3. I don’t have any excuses not to do my workout and I can do it even when I travel
  4. It’s free!
  5. I get to goof around in between sets  😛

Equipment Required

  1. A set of dumbbells (or water bottles/wrist weights if you need to improvise). Determine your own level of difficulty by choosing the weight you desire. All exercises shown with dumbbells can also be completed with no weights at all (body weight only) as a beginner version.
  2. A set of fitness bands ( + a door anchor)
  3. A bench (I improvised with my coffee table and the couch  😆 )
  4. A mat (or a carpet. To make sure your ass doesn’t get too cold)

Here is my new set of fitness bands which I love! I purchased them at Fitness Town Vancouver for 35$ (including the door anchor). A worthwhile investment as they are light and easy to pack and travel with and can be used for a full body workout.

fitness bands vegaNoga

Workout Instructions

Work your way through the 9 exercises, completing 3 sets of 10 repetitions of each movement for each exercise. I like alternating between an upper body exercise, then a lower body etc. and saving the core exercises for last (“mountain climber crosses” and “side bridge & abduction”). I save the core for last because I don’t want to tire out my core muscles, which are also engaged in all the other exercises in this workout. This way there is less chance of incorrect form (and injury).

Example: 10 side lunges, 60 seconds break, 10 side lunges, 60 seconds break, 10 side lunges.

Another option is to complete the exercises in pairs in an A-B format.

Example: 10 side lunges and straight away 10 push-ups. 60 seconds break. Repeat another 2 times.

It’s totally up to you. You can do some in A-B and some in the regular format.

Why 10 repetitions?

If you’re using the right amount of resistance for your muscles, you should be feeling a burn by the last 3 reps. If you’re not feeling a burn, you should probably increase the resistance OR if you don’t have a way to increase the resistance, increase the number of repetitions.

Notes:
1. The resistance bands are required for the bicep curls, the lateral arm raises and the lat pull-downs. The door anchor is required for the lat pull-downs only.
2. Some moving images present one side only. Both sides should be trained for 3 full sets each.

Now get your favourite playlist ready and get to work!

Full_Body_Resistance_Workout_by_VegaNoga

Just in case your device doesn’t decipher moving images:

full body resistance workout at home illustrated by vegaNoga