The best way to practice in small areas (the “No House” exercise)
So it’s time to exercise, but are you limited to a small space?
In our online coaching program, in which I am a senior coach, we help people train in every nook and cranny that are available to them. Today we’re going to share these tips with you too.
A nerd fitness coach can put together a workout for ANY room. Find out more here.
And no, we’re not going to make you shrink like Ant-Man to do your workout.
Here’s what we’re going to cover today:
Let’s get in right away!
How much space do you need to exercise?
“Baby, air and light and time and space
have nothing to do with it
and create nothing
except maybe find a longer life
– Charles Bukowski
“Space, the final frontier”
– James Tiberius Kirk
If you want to exercise in a small space, the first thing you need to do is overcome your mindset:
You may be thinking, “Me tilt train in this room. “
We want that on “Me receive to be more creative in this room. “
This may seem like a small change of perspective, but often the most important part of facing a challenge is adjusting our mindset. I keep seeing that with us Coaching clients.
In order to Step 1 Because our small space workout will be fine with any space we need to train.
step 2 determines where our actual small space workout will take place.
That could lead you to a question:
How much space do you need to exercise and exercise?
Answer: not much.
I grew up in a room not much bigger than a closet:
Which now functions as a storage room.
If you have enough space to make a board you are good to:
But even if you can’t stretch out for a plank, that’s fine. We can always use the small space ourselves for “equipment”, like doing push-ups on the wall:
Speaking of which, I can anticipate your next question:
What is the minimum equipment for a workout?
Like us in the Ultimate guide to exercising from homeWe can think of three levels of training sessions without equipment:
- The floor
- The floor and a wall
- The floor, a wall and a towel
The trick is to use the weight of our own body as equipment, which is called “Body weight training. ”
However, today we’re also going to cover a few items that you might want to buy in case you want to build a small one Home gym.
But first we talk about getting along with the bare minimum.
Small Space Workout Level 1: Keep moving
For the first stage of our small space workout, we want to keep it simple.
We will focus on three different areas:
- The lower body
- The “push” muscles
- The “train” muscles
To train ours Lower body in a small spaceWe focus on squats and lunges.
If you’re just starting out, you can squat against a wall or chair:
We’ll be pursuing the same idea for our lunges:
Once these are no longer a problem, we will adjust to normal squats:
Or regular lunges:
Our “push” muscles are all about push-up variations.
We can start with simple push-ups against a wall:
Kneel for push-ups:
To regular push-ups:
If you want to make these even more challenging, you can prop your feet on the wall for elevated pushups.
A sturdy stool or chair could also come in handy here:
For our “pull” muscles, this becomes a little trick in a small space without equipment.
But we can get by with two things:
We’ll use both to Perform body weight series.
How to use a towel for rows:
- Fold your towel hot dog style twice.
- Step on the towel with your forefoot.
- Take each end of the towel and pull yourself down.
- After your back is parallel to the floor, lift yourself back up – this is one rep.
It will look something like this:
The other option for our pulling muscles is to make rows from a door.
How to do a row of doors:
- Stand in front of your door and reach on either side.
- Put your feet a little closer to the door so that you can lean back.
- Sit back so you can strain your arms.
- Pull yourself forward.
They’ll look like this in the end:
If you want to take to the next level, you can use your towel AND your door for your rows too:
The towel can help you sit back even further and create a challenging exercise.
Here, I’ll walk you through using a towel for various pull exercises:
If any of these feel easy, try just one hand:
Here’s what you can do for your Level 1 Small Space Workout:
- Choose a lower body, push and pull exercise.
- Run through a circuitwith about 10 repetitions each.
- Repeat until you get tired.
That’s it. Don’t rethink your training. Just move.
If this feels easy, move on to level 2.
Small Space Workout Level 2: Bring the Intensity
Once you are comfortable with our lower body, push and pull exercises, there are few things we can do to increase the intensity.
Did you know for example You can deadlift with nothing but a towel?
The trick is to get your setup right by pushing your hips back and your chest out. Then do the same upward movement as you do in a normal deadlift.
I’ll walk you through how to do a towel deadlift here:
I apologize if you tear your towel in half for being so strong (but worth it).
The other cool thing you can do with towels? Pull-ups!
If you have a sturdy door and a couple of towels, you can Use them as a pull-up alternative.
Of course, I have a video here about pull-ups with towels:
However, you don’t need towels to do a Level 2 small space workout.
Here are two ways to improve your “no-space” training:
# 1) Think one-sided
We will train one-sided by working one limb at a time.
Squats not a problem? How about a one-legged squat?
We can do the same thing with our pressure muscles by doing one-arm push-ups:
# 2) Change the pace
We have a few options here.
Slower. By slowing down your cadence, you increase the amount of time that your muscles are tense. This corresponds to a harder training, which corresponds to a profit.
Have you ever taken a full 60 seconds to do a push-up? It’s gnarled:
Keep the movement. The other option would be to keep your position up or down in an exercise.
For example, hold a pull-up in the upper position:
Or hold a crouch in the lower position:
If you pause for 10 seconds during each rep, you’ll wear yourself out MUCH faster, in a small space or in a small space.
Small Space Workout Level 3: May the Force be with you
Do you have access to a hallway that you can command a little?
Then you can Do our Star Wars workout!
It is designed to be carried out in a small space like a hallway or an escape pod.
At this level if you wanted to Buy equipment for a small gymMy number one recommendation would be to buy some resistance or exercise bands:
They don’t take up a lot of space and give you a lot of versatility for small space workouts.
For example, you can deadlift with a resistance band:
Boom! There are your lower body, push, and pull exercises that we talked about earlier. Plus, we barely scratch the surface of any exercise you can do with a sturdy exercise band.
If you want more ideas on how to train with bands or which ones to buy, check out ours Ultimate guide to training with resistance bands.
Lessons from Tony Stark for “No Space” workouts
We’d all love an enormous amount of space to exercise.
However, we work with whatever we have whenever we can, wherever we are.
So remember, if Tony Stark can build a robot in a cave with a pile of junk, we can also scrape together a workout with next to nothing.
Or build our own suits out of cardboard.
What I did.
Remember, you got that.
If you need help training in a small space, we’ve got your back.
How to continue your workout with Nerd Fitness.
Next Step # 1) Our Online Coaching Program: If you’d like someone to design a workout (like me!) For you for a small space, we’ve got you!
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click the image below for more information:
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Next step number 2) If you want to be asked to workout anywhere you want on a daily basis, read NF Journey. Our fun habit-building app will help you exercise more, eat healthier, and (literally) improve your life.
Try your free trial here:
Next step number 3) Join the rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You will meet individuals exercising in the gym, in their cramped basement, or in space (the last one may or may not be true, but we have rebels training on boats in the middle of the ocean and even in Antarctica!).
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Okay I want to hear from you:
Do you train in a small space?
What does your training look like without space?
Any phone booth workout tips or tricks we should know about?
Let me know in the comments!
PS: If you need more help exercising at home with little to no equipment, check out the following:
Photo source: iraevva © 123RF.com, Daniel Timothy Allison © 123RF.com, Petro Perutskyi © 123RF.com, light field studies © 123RF.com, af8images © 123RF.com, Alexander Tolstykh © 123RF.com.