A Strength & Conditioning Coach Shares How To Maximise Your Home Workouts

By Wild Ginger

A Strength & Conditioning Coach Shares How To Maximise Your Home Workouts

January 25th, 2021 at 6:05 am

The hardest part of working out is showing up, but that changed when we began working out at home – the hardest part became starting. It was easy to get motivated at spin classes and running clubs, but at home, the lack of energy and readily-available equipment makes for an excuse to not workout.

You can still enjoy a (safe) group workout or get the help of a trainer through Zoom, but with the right equipment – you can do your own sweat-inducing exercises at any time. From living room essentials to easy-to-do moves, we asked Coach Kyrie, a strength and conditioning coach at District 13, for his recommendations and advice when it comes to working out at home:

What equipment do we need to set up our own home gyms?

I believe we only need 3 to 4 pieces of equipment to really maximize our home workout sessions:

  1. A yoga mat – this helps create the surface area you need with the right grip, support and cushioning with the right thickness, so invest in a good yoga mat!
  2. If strength training is your thing, then adjustable dumbbells are definitely an essential to have at home with you. They don’t take up a lot of space and are sufficient enough to get that strength in.
  3. A good jump rope is one of the best investments you can make, especially when you’re unable to move regularly and get your steps in on a daily basis. Personally, it’s a good alternative to get your steps in and also improve your cardiovascular exercise. The best part about it is that it doesn’t require much space!Β 
  4. Lastly, a pull up bar – they fit in most door frames without taking away too much space in your lovely home, and it’s easy to put away when not in use. It’s definitely a game changer if you’re looking to get your first β€˜pull up’ at home!

If we can’t get the equipment, are there any household items we can use instead?

For sure! Need a kettlebell? Fill up a backpack with some books / magazines, and you’ve got yourself a homemade kettlebell. Looking for something heavier? Try using a gas cylinder! What about a dumbbell? Pick up large laundry detergent bottles. If those are too heavy for you, you can use soup cans as small weights.

When there’s a will, there’s always a way! One of our most experienced members at the gym took it to the next level by filling up two pails of water and using a broomstick to simulate an olympic weightlifting movement. That’s dedication! There are plenty of ways to get creative when using household items for your workout, but the most important factor to consider when using them as equipment would be safety.

As a fitness coach, what are your favorite home workouts to do?Β 

I love my Olympic weightlifting setup at home! I am lucky to be living in a house with a decent amount of space on the porch to store my equipment – such as my barbell, plates, squat rack, and rubber floor mats.Β 

You were previously an indoor-cycling coach at Cycology. For those who are used to spin classes, but don’t have their own bike, what similar exercises can they do?

I just had this conversation with my coach a couple of days ago – on how to simulate the same stimulus of being on the bike if you don’t have a bike at home. You definitely can’t simulate the feeling of riding on a spin bike, off the spin bike. It’s like asking someone to practice their pedalling skills on the bike without having a bike. It would be best to work on exercises that could improve your riding performance on the bike, such as glute and core strengthening exercises!

Personally, how do you find the motivation to workout at home?

I used to believe that you need motivation to do anything, but then I realised, how am I supposed to look for motivation every single day for 365 days? My advice to everyone out there is to start with understanding what your goal is when it comes to working out at home. The next step would be to have a plan of how you’re going to execute it. Thirdly, action. With action, motivation will automatically kick in and more motivation will flow once you slowly achieve those goals.

What’s your go-to pre-workout snack and post-workout drink?

I consume dates as a pre-workout snack. Post workout drink would be coconut water – nature’s best electrolyte!

As a former competitive athlete (Kyrie was a state volleyball player representing Selangor, an amateur competitive cyclist representing Reclaim Sports, and an amateur CrossFit athlete under Reebok Malaysia), what empowered you to become an instructor?

Helping others in need work towards self development on an individual and global scale.Β 

If you need assistance in setting up a home gym, an online home program or nutrition, you can email Kyrie or drop him a message on Instagram!



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