Let’s face it – a lot of people just don’t enjoy the atmosphere of a “gym.” They might find the people to be intimidating, or don’t like being watched while they work out. We at Allwell.io recognize this fact, and have included in our App many exercises you can do in the comfort of your own home.
The first thing I’d recommend is stretching – every day, not just the days when you work out. I’m in my 40’s. Up to about 10 years ago, I’d just “go work out.” Typing this, it feels like crazy talk, but I didn’t learn then about the importance stretching has on your range of motion, blood flow, posture, and generally how it calms my mind.
My personal favorite I do every day is the Piriformis Stretch. It loosens my lower back & buttocks, as well as limbers up my knees if I’m about to go for a jog. There are a few versions of the Piriformis Stretch, which you can see here as well as a detail of the benefits.
Now to the main event – the workout itself! My suggestions:
For the best Back Workout Circuit to train your entire back, try these:
Pull Ups –
3 Sets
10 Reps
Face Pulls –
4 Sets
15 Reps
Barbell Rows –
3 Sets
12 Reps
Single Arm Row –
4 Sets
10 Reps
You don’t need a gym, but you will need barbells or weights. To substitute face pulls and pull-ups at home, if you don’t have a pull-up bar, you can use resistance bands to train the same muscle group. Resistance bands do come in a variety of tensions so you can increase as you get stronger.
