Home Workouts

Last Updated on April 16, 2023 by Andrew Pirie

Home Gym Workouts for Athletes during COVID-19 (Originally Published Oct 7, 2020)

Article by Jane Sandwood

We will cover Home Workouts that can be done at home some may need equipment some will require minimal or no equipment.

This article was published by our Guest Writer Jane Sandwood on January 9, 2020. Now with COVID very rampant and people home isolating we are now bringing this up again. We also invite our members to share their home workouts in the comments and on our Facebook Page and Group.

Boosting Your Home Exercise Routine During COVID-19

uaap logo

Whenever UAAP season comes around.

Most people in the Philippines turn their attention to the top university athletes in the country.

Watching some of the most impressive young athletes deliver outstanding performances every year can lead us to wonder how to train at their level. In addition to improving nutrition to be more athletic.

There are other at-home exercises you can do to boost your fitness and manage to perform in the sport just like the nation’s top athletes.

On a global scale and in the Philippines, more people are moving away from going to a gym and are opting for home workouts. Thanks to all of the fitness programs offered online, it is easy to invest in your health from the comforts of your own home.

If you are an athlete looking for specific exercise ideas to incorporate into your at-home routine, look no further.

With these ideas, soon you‘ll be training just like the top competitors in the UAAP, effectively enhancing your fitness regimen and your athletic abilities.

Your New Favorite Machine: Stationary Bikes

It can be difficult to choose the best exercise machine to add to your home, especially if you have limited space. Buying a stationary bike is a great option that’s not only space-saving but is a fantastic way to burn a lot of calories in little time.

As a result of the many advantages to this exercise, including its low impact, cost, and space, it is also an exercise utilized by all types of athletes–from the most elite to those just beginning.

By learning a stationary bike workout plan, you will never get bored and will strengthen your core muscles in the process.

One stationary bike workout routine you can try is circuit training. For a moderately intense routine, you can start peddling and warm up for five minutes at low resistance. Then, increase the resistance of your bike by a few levels and cycle for 10 to 20 minutes. After, reduce the resistance to the lowest level and peddle for five more minutes to cool down.

Cardio Interval Training

In addition to using a stationary bike.  Another great way to train at home that will result in you being in tip-top athletic shape. 

Is to add cardio interval training to your exercise routine.

Much like circuit training. Interval training combines exercises of high intensity with periods of cooling down. Which is crucial for burning calories. To remain competitive with the nation’s top athletes, interval training can give you the edge you need.

Training Season

Normally, interval training involves numerous exercises. Each is done for a certain period and then with a period of rest in between. Choose your five favorite cardio exercises, like jumping jacks, burpees, or high knees. Do one minute of each exercise and then rotate.

You will quickly discover that interval training is a challenging, difficult exercise that will spike your heart rate.

By integrating exercises on a stationary bike and interval training. You can get in shape at home and compete on the same level as leading athletes in the Philippines. While enhancing your strength and physical fitness.

21  Home Workouts for Athletes

Below are the Home workouts for athletes. They are going to go in order from the easiest to the most difficult approximately so if you are a newbie or more advanced there should be something here for you. A word of warning some of the later workouts are difficult and will test you mentally and physically. That said only you know your limits and you should not overdo it if you are not ready.

There will be some running in the workouts so you may technically have to venture out of your home and into the neighborhood, whether or not it is still technically a home workout is up for interpretation but let’s not split hairs. Chin up bar is required for some workouts also. Let’s get to it!

Full Article

Best Workout Apps:

If you need a more structured workout routine, an app might be the best way to go. Below, is a list of the best workout apps to download, according to the Good Housekeeping Wellness Lab:

Also please check out our Ab Workouts

Core Exercises and Core Activation

Free weights exercises or exercise on machines? 

Should we be using free weights or exercise on machines or both? Which is better? What is the difference?

Through some research, we examine the pros and cons of both types of equipment. 


  • Free weights are the dumbbells and barbells that you see either stacked up by walls or littered over the floor in gyms (and private garages).
  • Lifting free weights represents a true reflection of your strength. This is because they offer you no help; you have to pick them up and complete an exercise.

free weights or exercises on machines


Resistance machines exercise on machines; on the other hand, they are normally designed to facilitate your ability to lift a weight at the point where your joint needs the most assistance.


These machines are the big, complex-looking metal structures you see in the gym.

They compensate because the amount of strength will limit your lifting ability at a certain angle.

Unlike free weights, the machines work to help you through the ‘dead’ spots of a lift.

So you can usually lift a lot more on machine weights than you can on free weights. But this can be deceptive.

free weights or machine weights

Another key difference is that resistance machines will generally isolate only the targeted muscle groups. In contrast, free weights will call upon an array of stabilizers and assisting muscles to aid the lift.

Generally speaking, if you are new to training, you should be using resistance machines until your body is conditioned, at which point you can safely move onto free weights.

free weights or exercise on machines

Another key difference is that resistance machines will generally isolate only the targeted muscle groups.

Whereas free-weights will call upon an array of stabilizers.

And assisting muscles to aid the lift.

Generally speaking, if you are new to training, you should be using exercise machines until your body is conditioned.

While at this point, you can safely move onto free weights.



  1. https://www.telegraph.co.uk/men/active/10721810/6-of-the-most-frequently-asked-fitness-questions.html
  2. http://eyezonfitness.com/free-weights-vs-machines/
  3. fiscusfitness.com

Exercises You Can Do at Home with Things Around Your House

With the new normal after the pandemic, our usual exercises you can do at home have had to undergo a few changes. It would be a long while before we’d be able to go to gyms.

There are ways around this, though. First, you wouldn’t need to leave the comfort of your home to get a decent fat-burning session. Home workout equipment has been selling out online everywhere, but don’t worry. Here are some great alternatives right at your fingertips (quite literally) that can double as great exercise equipment.


1. Exercises You Can Do at Home USE A BICYCLE TO GET IN SOME CARDIO

Image courtesy of Deuter


Those who don’t have a bicycle at home usually head to the gym for some cycling exercises. But since most gyms in Indonesia are closed right now, this is the perfect time to get a bike for yourself. Moreover, this can potentially help you save that gym membership fee if you prefer doing exercises at home and outdoors in the future.

One of the best bike brands in Indonesia is Polygon, which produces rugged bike models that will last for a long time. It’s now time to pump up those tires and oil those bike chains, as cycling is a great way to do cardio. It’s possible to do that at home if you have a rolling bike stand.



Image courtesy of Waterway Point SG

Swap clean clothes for single-arm cleans using a bottle of your laundry detergent (as long as it has a handle). Or, perform a kettlebell swing while making sure to squeeze your glutes at the top of each movement. This becomes more versatile once you have finished using the laundry detergent, as you’d be able to adjust the weight by filling it up with water as preferred.



Image courtesy of Healthline

Folding chairs are great, not just because they’re portable but also because durable steel is typically made. Couches also can be a great alternative to this.

To perform a triceps dip, start sitting on the chair/couch with your hands at your sides, and fingers wrapped around the edge of the seat. Extend your legs to form a straight line from ankles to hips.

Lift your torso about two inches in front of the chair. This is your starting position.

Then, lower your torso down slowly until your elbows form a 90-degree angle, then press back to start for 1 rep. Repeat for desired reps.



Image courtesy of Fitbit Blog

There’s just one rule for this one: avoid a messy situation by placing the bag of flour or rice in a Ziploc bag or another layer of plastic before you begin. Then use the heavyweight to make basic bodyweight moves such as squats and lunges more challenging.



Image courtesy of OutdoorGearLab

If you already have a bike, this is a great tool that is already at your disposal. Granted, you’ll have to deflate and inflate a few tires but challenge yourself by seeing how fast you can go through four cycles. First, place two feet on the pump to keep it steady, then use your arms and core to inflate the tube.



Image courtesy of Sweet and Strong

Don’t have hardwood or tile floors at home? Not a problem. Double up on a standard paper plate, and work with them in the same way you’d use the hand towels but on carpeted floors. Try mountain climbers, plank jacks, and pikes to get started.



Image courtesy of The Today Show


If there’s one constant among everyone living at home during a pandemic, it’s having an abundance of sweaty clothing to wash at any given time. Put all that laundry to good use by using the laundry basket for functional movement. Start standing with a slight bend in the knees. Send hips back to lower down and grab the basket. Engage your hamstrings and glutes to press your hips forward back to start. Deadlifts at home!


How to Relax After a Workout

Motivation is a key factor in determining whether people maintain their exercise routines, as Christy Martinez and colleagues found in a study on exercise motivation.

When it comes to motivation, athletes often think of ways to achieve specific goals, yet giving the mind and body time to unwind and relax – is a key pillar of motivation. So, in addition to sleeping for eight to 10 hours per night, athletes should also find effective ways to relax after their workout.

The following are just a few proactive activities they can undertake.

Refueling with Nutritious Proteins and Carbohydrates

Ways to Relax After a Workout

After an athletics workout, quality proteins and carbohydrates can help you build energy/replenish glycogen levels and promote muscle healing. Good choices include lean chicken or fish, eggs, pasta, fruit and peanut butter, and burritos made with quality ingredients. Hydration is also important, so make sure to drink plenty of water after making a big effort in the gym or on the track.

Holistic Activities Have a Powerful Effect on Stress

“Too much stress, or bad stress, can cause performance anxiety, which hurts your health and does not allow you to play relaxed, confident, and focused in competition,” state academics from The Micheli Center, highlighting the importance of embracing stress-busting techniques.

Holistic activities such as yoga, mindfulness meditation, and Tai Chi have been found in numerous studies to lower the stress hormone cortisol effectively.

So has pranayama (or controlled) breathing, which involves taking in large breaths slowly and taking various seconds to exhale.

Various apps can guide you through both breathing and meditation exercises. Three popular apps you might like to download are Calm, Headspace, and Breathe.

Creating a Calming Space at Home

Home interiors strongly influence one’s ability to relax. Studies show that some colors – for instance, red or dark orange, energize, while other colors – including blue, lavender, and green – calm the senses. Natural materials such as bamboo and wood also have a calming effect, as do plants and greenery.

If you have a terrace or outdoor space, tying a hammock securely to two trees (or to hammock suspension clips indoors) can be very inviting after a workout.

Classic hammocks are easy to pack and carry around with you if you are traveling for competition. At home, meanwhile, a double-spreader bar hammock (which is extra wide) is a good choice for longer naps. In addition, calming music can help create a positive ambiance at home, as can an essential oil diffuser with therapeutic-grade relaxing oils such as lavender.

Ways to Relax After a Workout: Relaxing at Home with a Warm Bath

Soak in a hot Epsom salt bath after a hard workout to help you soothe tired muscles. The warm water aids muscle and joint recovery by helping the body eliminate the build-up of inflammatory and dead cells. If you prefer showers, then take advantage of the ability to switch from cold to hot, starting with cold water (to decrease inflammation of tendons, muscles, and joints) and ending with a hot shower. 

Relaxation after a workout is important to soothe tired muscles and nip stress in the bud. There are many options for de-stressing after a workout – including holistic activities, enjoying a healthy snack, and taking a warm bath or recovery shower. Home design is also important since an attractive ambiance can aid the body and mind to feel truly relaxed and renovated.

7 Fitness Tools That Can Elevate Home Workouts

HOME SWEET HOME. Just because Thailand is under partial lockdown doesn’t mean the fitness trend shouldn’t continue!

So why not create your fitness sanctuary in the comforts of your own home? These fitness tools will help you achieve those fitness goals in no time – no gym membership is required.

Image courtesy of Unsplash

1. Resistance bands

These bands have become a go-to item for many fitness junkies at home. It’s travel-friendly and comes in different resistance levels to cater to the different muscle groups you plan to work on.

Image courtesy of Pexels

2. Jump Ropes

Did you know that a minute of jumping rope is equivalent to running a mile in seven minutes? So it adds spice to your workout routines while burning those stubborn calories!

Image courtesy of Pexels

3. Balance Ball

The balance ball is an all-around fitness tool that people often overlook. If you’re looking to improve balance, flexibility, and muscle tone, the balance ball provides the most comfortable way to do it.

Image courtesy of Pexels

4. Kettlebell

From goblet squats to curtsy lunges, the kettlebell is great for those looking to boost their bodyweight game. The best part is you only need minimal floor space to utilize the kettlebells fully.

5. Sliders Gliding Discs

The gliding discs may look like a couple of colorful frisbees, but oh boy, do they pack a mean punch. Imagine exercising on ice – you would need to find your balance and tighten your core to stay upright!

Image courtesy of Unsplash

6. Exercise Mats

When doing floor-based exercise routines, it is vital to protect your body from hard surfaces. The exercise mats’ soft padding will give your tailbone, spine, and joints the proper support it needs while you sweat them out to Chloe Ting’s 2 Weeks Shred Challenge.

7. Dumbbells

Dumbbells are a must-have in any home gym. Not only are they affordable and convenient, but the sky’s also limit when it comes to the variety of exercises you can do with dumbbells.






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