Tanita Quick Fit 15 workout: Weight training at home
Training during the COVID-19 pandemic can be tough, but taking the time to put yourself and your health first, is important. Access to outdoor and traditional aerobic exercise might be limited for you, so perhaps lockdown is the time for you to consider starting some weight training at home?
We got back in touch with Matt Lawson, to share with you some of his tips for starting fitness and weight training at home while self-isolating. Matt is a respected health expert who has used Tanita monitors in his work for over 10 years.
Equipment for weight training at home
Don’t worry if you don’t have any specialist weight training equipment at home. Hand weights or dumbbells will be useful, but if all else fails grab a couple of 500g jars from your store cupboard and you will be introducing 1kg of resistance into your upper body workout; in workouts where your arms are extended, you will really feel this extra effort.
What is a good weight home workout?
If you need to stay indoors, or don’t have access to an outdoor space, you will be looking for a home workout. With the weather warming up, remember that you should be keeping exercise and particularly weight training at home, short and sharp.
Why not start with the Tanita Quick Fit 15, a workout developed by Matt to start your muscles working and prime your body for strength building.
- 10 x push ups – start on your hands and your knees and move your feet back until your legs are straight and you're balanced on your palms and your toes. Make sure you have a straight line from head to heels, and your hands are slightly wider than your shoulders but not in front or behind your shoulders. Your hands should be under the line of your shoulders, but slightly wider apart. Lower and raise as far as is right for your body, but always make sure you maintain the straight line from head to heels.
- 15 x squats – start standing upright with straight legs and your arms raised to shoulder height. Keep your back straight whilst bending your knees and keeping your feet flat on the floor. Once you feel comfortable with this technique, hold a can of beans in each hand to make your arms work along with your legs.
10 x burpees – from a standing position, crouch down with your knees bent and hands on the floor. Jump your feet back into push up position, jump them back to the crouch and then jump to standing.
- 30 second plank – start with the push up position above and lower yourself down onto your elbows. Maintain this stance for 30 seconds keeping a straight line from head to heels. Be careful not to let your back arch or sag.
- 15 x lunges – From a standing start, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position. Once you feel happy with this technique, grab your hand weights or jars from the store cupboard to increase the intensity and results.
Plan to do this routine each day and although it will always be a tough workout, you will feel yourself building strength so that you can push yourself further.
Developing your weight training at home programme
If you have access to an outdoor space, it is a great place to set up a circuit. The fresh air and movement outside, gives your circulation a boost which can help immune function and overall mental health too.
An easy one is a bleep test style run, with weight training at each end. Short sprints from one end of the garden to the other, every 20 seconds are broken up by 30 seconds rest.
The ‘rest’ time is used for high repetition strength and power training. Bicep curls with dumbbells or food jars at one end, switching over to the chest press on the other side. You can mix and substitute other strength training moves, depending on the area of the body you want to work. If you have access to a Tanita segmental body composition monitor you will be able to see the growth of your muscle mass in different areas of your body so that you don’t neglect any particular muscle groups.
Supporting muscle development with your diet
A protein hit to boost energy and to support muscle repair after training is really important. Try a handful of unsalted nuts and dark chocolate chips, a quick omelette, or if you have more time a piece of steamed oily fish with some brown rise and springtime asparagus.
This is a tough time for everyone but remembering to focus on your fitness and share your success will help to keep your body and your mind healthy. Let us know how you are getting on at @tanita.uk and get more great tips from Matt Lawson @MattLawsonSports