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      • If you want to set your body up for long term success, now may be the time to add in a stretch session to your wellness goals.Get Moving Again with a Stretch SessionJanuary 22, 2021
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Smart Straps Body Weight Training are the All-in-One Workout

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Take body weight training to a whole new level with Smart Straps! This all-in-one functional fitness training system allows you to train smarter by recruiting more muscles for stabilization. Try performing a Bridge with your feet in the Smart Straps cuffs and you’ll instantly feel what we mean. Hello glutes and hamstrings!

Three Reasons to Try Body Weight Training using our SMART Straps

  1. Amplified your regular body weight exercises
  2. Accommodates people of all fitness levels –from novices to elite athletes
  3. Easy to use and completely portable so you can take your workout anywhere!

Amplified your regular body weight exercises

Smart Straps are used in 4 basic ways: (1) Pulling, (2) Pressing, (3) Feet in Cuffs Facing Down (Prone), and (4) Feet in Cuffs Facing Up (Supine).

The versatility of these 4 basic movements allows to increase the challenge of any body weight exercise. Don’t be fooled by the simple appearance of a strap-based body weight training system. This amplified version of your regular body weight moves can make for an incredibly challenging workout. Notice how much more you need to engage your core to maintain stability when performing exercises with Smart Straps!

Accommodates people of all fitness levels –from novices to elite athletes

On top of recruiting more muscles, Smart Straps are easy to modify to your fitness levels!  You are in control of the range of motion, and you can easily modify the work up or down based on your training level.

Simply adjust the angle you are preforming the exercise to increase to decrease the amount of body weight you are working against!  For example, when preforming a Push Up on your Smart Straps if the exercise is too difficult, move your feet closer to the Smart Straps.  If the push ups are too easy, move your feet further away!

Smart Straps are easy to use and completely portable

Just like all Prism Fitness Smart products, the Smart Straps have exercises printed directly on the surface, so you are never left wondering “what to do.”

Smart Straps are Easy to Anchor and Adjust!

Each Smart Strap has a door anchor so you can loop and secure the strap around a bar (e.g., chin up bar). Use the straps at home or while traveling by closing the anchors in a sturdy door. Be sure to set up so the door opens away from you.

How to Hang Smart Straps from a Door

How to Hang Smart Straps from a Bar

Once anchored, adjust the length of the straps to best suit your proportions and the exercise. You can also adjust the anchor width to make exercises more or less challenging.

Adjustable straps let you easily cater to your own proportions and exercise needs. You can also change the width to make exercises more or less challenging. Set them wider for greater stability or narrower to make exercises more difficult.

How to Adjust Smart Strap Length

If you want to provide extra challenge for the core muscles, use the Strap Connector to join both straps together. Rather than securing each individual strap to a bar or door, simply wrap the connector around a sturdy object like playground equipment, strong tree branch, or a chin up bar. Without the stability of the individual strap anchor, you need to engage the core even more to maintain control during each exercise.

Add Smart Straps to your home gym to take functional fitness to new heights! This simple body weight training system takes versatility to a whole new level! Create a circuit of upper body, lower body, and cardio for a well-rounded workout session.

Smart Straps Body Weight Training Workout

CORE & UPPER BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

  • 60-degree Pullup
  • 60-degree Pushup
  • Forward Arm Raise
  • Pike-up
  • Knee Tucks
  • L-Sit (Butt tuck)
  • Pull Up
  • Chest Fly

LOWER BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

  • Bridge
  • Single Leg Squat
  • Hamstring Curls
  • Skater Lunge

CARDIO BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

Perform with correct form as quickly as possible

  • Jump Rope
  • Jumping Jacks
  • Smart Medicine Ball Squat with Overhead Press
  • Backward Stepping Lunges
  • High Knees
  • Agility Ladders
  • Jump Squats

Create a HIIT (High Intensity Interval Training) workout by alternating high intensity work with rest or active recovery.

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Check Out Our Favorite Posts

  • Get Moving Again with a Stretch Session
  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021

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Learn about the latest fitness tips and products from our Fitness Experts!

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Filed Under: Bodyweight Training, Functional Fitness, High Intensity Interval Training, Workouts Tagged With: at-home workout, body weight training, Functional Fitness, functional fitness training, Smart Straps, Suspension Training, workout

Plan Your Wellness Goals for 2021

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Womanusing Smart Recovery Foam Roller

Put your Christmas Money Toward Your Wellness Goals for 2021

Many of us are ready to put 2020 in the rear-view mirror and plan out a fresh start for 2021. For a lot of people, wellness routines were up-ended this year, and the whole state of the world led to stress leaking into their lives. Without the gym life infrastructure to add to your wellness goals, you may have to be more proactive in your intentions. With a focus on a few areas, you can set yourself up for success.

Wellness Goals for Self Care

Self-care is not an indulgent luxury as many mistakenly think, but rather a conscious action that is taken to promote physical, social, mental, spiritual, and emotional wellness. It is essential for building resilience toward stressors that life throws your way. When you take time to care for your mind and body, you will be better equipped to live your best life. A great way to achieve wellness goals around self care is to put a reminder in your phone to accomplish it as often as your target goal, that may be once a day or once a week!

Here are a few self-care activities to add to your wellness goals this year that will help boost your healthy lifestyle.

Foam Rolling

Solid foam rollers contour to the body and provide mild compression to the area. Foam rollers release tightness and discomfort caused by sitting, poor posture sustaining the demands of a long day.

Try these moves in the last 15 minutes before bed to relieve stress-related trigger points, which will help you catch your zzz’s better every night.

  1. SPINE ROLL RELEASE
  2. MID/UPPER BACK RELEASE
  3. LOWER BACK RELEASE

Product featured: SMART Recovery Foam Roller

Yoga and Stretching

There are many types of or yoga-inspired or stretching move sequences you can do that have real physical benefits to your wellness. Give yourself time to develop the skill of the poses and exercises, and have the patience to see the benefits unfold as you incorporate these self-care moves into your routine.

Product featured: SMART Mat 6 mm

Get Strong

Let’s face it; when we feel better, we do better. And when we’re physically strong, we are more able to be mentally tough as well. A focus on strength training can help you in numerous ways.

  • Increased muscle mass
  • Stronger bones
  • Joint flexibility
  • Weight control
  • Balance
  • Sharpens your thinking skills

For strength training ideas to help you be your best in 2021, read more here:

Strength Training Without Weights

Why Strength Training is Important

Your Wellness Goals SMART STRENGTH Toolbox:

  • Fitness Cables
  • SMART Quick Flip Handles
  • SMART Strength Bands
  • Mini Flat Bands
  • SMART Medicine Balls
  • Weighted SMART Stick
 

Build a Consistent Home Routine

No one will argue that there’s been a lot of changes to daily life this year across the board. All this change makes it hard to keep at a routine, much less start a new one. It’s time to order up that 2021 planning journal and write up a new routine for yourself. With gyms and public spaces being limited or closed, this may mean it’s time to develop a better at-home plan.

The first step is to carve out a time in your schedule to plan to be consistent vs. just dabbling in exercise when you are feeling it (let’s face it, that’s the hard part). Remember to give yourself a little flexibility here because schedules can and will change.

First, identify the types of exercises that you are interested in. Purchase any equipment that you’ll need to work toward that goal, so it doesn’t become a roadblock. Next, write up a few routines for yourself to get yourself going.

Here are a few ideas:

Build a Workout Routine with Self-Guided Products

3 SMART Bootcamp Workouts

 

To stay on track, try using the SMART method for planning. Make your goals: specific, measurable, attainable, relevant, and time-bound.

smart goal setting

Make Your Wellness Goals a Family Affair 

The changes of 2020 have been pretty broad sweeping and affected nearly everyone in some way. Many families are tackling virtual home school for the first time this year. Balancing some physical activity with all the screen time and trying to come up with suitable ways to replace gym class can be a challenge.

For the first time, many families are giving group workouts a try. They are discovering ways to make at-home workouts fun and using this time to engage in active play as a way to connect and spend time together.

People also realize that stocking up their home gym doesn’t necessarily mean investing in large pieces of equipment but rather selecting a well-curated functional fitness collection. The key is to have multiple options of the same product or take time building partner routines that share equipment.

Here are a Wellness few ideas:

Fun is Essential to Long-Term Fitness Success

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Check Out Our Favorite Posts

  • Get Moving Again with a Stretch Session
  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021

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Check Out Our Best-Selling Products!

  • Fitness Cables

    Rated 5.00 out of 5
    $5.00 – $19.00
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  • Smart Mat 16mm

    Rated 5.00 out of 5
    $55.99
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  • Smart Stability Balls

    Rated 4.00 out of 5
    $29.99 – $36.99
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  • Smart Recovery Foam Roller

    $38.99
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Read More from Our Fitness Experts!

If you want to set your body up for long term success, now may be the time to add in a stretch session to your wellness goals.

Get Moving Again with a Stretch Session

Why adding a weekly Stretch Session will help you get moving again. If you feel like the last year of makeshift home offices, lack of gym time, and more Netflix & chill has led to the loss of strength, mobility, and flexibility, you are not alone. Poor posture can develop from spending long sitting sessions, [...]

Read more
The Benefits of Resistance Bands Over Free Weights

The Benefits of Resistance Bands Over Free Weights

Resistance bands are a must have in your home gym, although many people are still using the traditional free weights like dumbbells, kettlebells, and barbells. There are some big advantages to resistance bands over free weights, but first what are resistance bands? Resistance bands can mean several different products depending who you talk to, including [...]

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Core Wheel

Why using the SMART Core Wheel Will Get You Functionally Fit in 2021

This is the year to be the fittest “you” yet, and we have the perfect training companion to get you strong from the inside out; the SMART Core Wheel. When it comes to training your midsection, there are a lot of things you can do. But if you’re looking for something different, we challenge you […]

Read more

Filed Under: Functional Fitness Tagged With: at-home workout, fitness goall, Functional Fitness, Home Gym, new year goals, SMART Goals, wellness, wellness goals

Get Targeted Functional Fitness Training with BIG Results

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Are you feeling stressed, overwhelmed, super busy, or tired in your everyday life? Who isn’t, right? Let me introduce you to functional fitness training. I promise this workout routine will become your new best friend because it targets everyday movements leaving you energized, stronger, and achieving your fitness goals!

What is Functional Fitness Training?

Functional fitness training focuses on exercises that are similar to everyday movements (opposed to targeting specific muscles). The focus on everyday movements gives your body the strength to continue to perform tasks of daily living as you age. 

By emphasizing proper mechanics, you are able to create muscle memory that will be important for your entire life.  Muscle memory is important so you can perform daily activities without thinking about mechanics.  Functional fitness training achieves two very important things for longevity: increased strength and increased coordination.

Functional fitness training achieves two very important things for longevity: increased strength and increased coordination. Click To Tweet

Why is Functional Fitness Training Important?

Functional fitness training is important because you focus on training systems of muscles together to complete daily life movements. Training your body for everyday activities increases your coordination, balance, flexibility, and overall strength.  

Your body creates muscle memories from repeated actions. This muscle memory improves both your physical strength and coordination, resulting in fluid motions. Here’s an example of a functional fitness exercise:

Smart Medicine Ball Squat Press 4 Steps Images

Performing a Smart Medicine Ball Squat Press:

  1. Bend your knees to squat down
  2. Lower your back to bend over
  3. Brace your core and straighten your upper body as you pick up the Smart Medicine Ball
  4. Extend your knees while pressing the Smart Medicine Ball over your head. 

This exercise is like unbagging groceries and putting an item on the top shelf of your pantry. 

The squat press focuses on training multiple muscle groups in a single movement. Our daily movement involves multiple movements at one time utilizing many muscle groups.

Rarely do we find ourselves isolating single muscles to complete daily takes. By coordinating these muscle groups in your regular workout routine, you create muscle memory for the motion that will help you perform essential tasks. As we age, this is so vital. 

This Holistic Approach is Essential for Long Term Health.

As we age, especially in women, our muscle tone naturally decreases. To avoid this and for best results, women need to strength train consistently 2-3 times a week. This may seem like a huge commitment, but keep reading we will make it easy!

A great benefit of strength training is it keeps your bones strong! According to the Mayo Clinic, “By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.” I call that a win-win!

By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. @MayoClinic Click To Tweet

Functional fitness training is a form of strength training!  These exercises  focus on proper mechanics to ensure you’re body is moving  the way it was designed to!  With an emphasis on exercises that use low weight (like the 6lb and 8lb Smart Medicine Ball) or only your body weight, there is no fear of “being bulky” like a man.  On the flip side, it is possible to build larger muscles by significantly increasing the amount of weight or resistance for each exercise.   

But can it relieve stress? YES!

Our bodies are designed to move!  When we exercise our body releases happy chemicals called endorphins.  These natural mood boosters leave us in a better mood and feeling more productive. The natural pick me up that we could all use. 

Our bodies are designed to move! Let Functional fitness training be your guide

How Effective is Functional Fitness Training?

Functional Fitness training can be extremely effective when performed properly and regularly. This training is an effective routine for all fitness abilities, from beginners to experts, even athletes. Our ambassadors routinely team up with us to share insights, exercises and proper form! Check out this video from Prism Fitness Ambassador, Jen Sherbinow! You can find more videos like these on our social media! 

Functional fitness training is effective because it targets multiple muscle movements together.  These movements easily translate to everyday activities, showing results faster than isolated movements, like the ones done on the bulky machines at the gym.

How do I Start Functional Fitness Training Today?

Functional Fitness training is a great option for beginners because you can train at home 2-3 times a week and still see BIG results. Our Smart Self-guided program takes you through a full body workout. Start with 8 reps per exercise and perform 2 -3 rounds. 

Although this routine is light impact, please be sure to check with your health care provider before beginning any new fitness routines.

What’s the Best Equipment for Functional Fitness Training at Home?

At Prism Fitness we pride ourselves on creating the best equipment on the market. One of our favorites for Functional Fitness Training is the new Smart In Home Gym because it just makes sense. 

What Makes it the Best?

At Prism Fitness, we specialize in Functional Fitness Training.  Everything we do is to align with our goal to Make it Smart so you can Make it Happen.

What does Make it Smart mean?  

We take a full 360-degree view at how our customers store and use our products.  We keep your health, safety, and life in mind in every product we create. 

This 360-degree view brought us to creating our new Smart In Home Gym. 

Smart In Home Gym –Storage:

We knew many of our customers were feeling overwhelmed or annoyed by the pile of newly purchased home fitness equipment on the floor. Maybe it’s the stability ball rolling across the living room or the mess of resistance bands under the coffee table.  Our solution, a sleek home gym storage solution with a small footprint that also features all of the most important elements of functional fitness training.

You're going to get max health benefits for your Functional Fitness Training by learning the benefits, effective training, & proper equipment #fitnessforlife #functionalfitnesstraining
Smart In Home Gym –Use of Products:

We’ve all done it, haven’t we? We get super excited about a trendy piece of fitness equipment. Then, we use it a few times and the novelty wears off only for it to end up forgotten in the basement or closet, never to be seen again. We don’t want this to be your fitness story!

We have embedded the best exercises directly on our products for easy reference, so you know exactly how to use it.  No more guessing or searching the internet to figure out what to do with it.  Routine problem solved!

The result is we have created the most INNOVATIVE functional fitness training system for your home gym, whether your home gym is your living room, basement, or bedroom!

The Smart In-Home gym is a great space saver and storage solution for all your functional fitness equipment. Picture here are two Smart In-Home Gym Installs.

Our partners are loving this product.  Here is what they have to say:

“We need to have this for our customers” – Summit Commercial Fitness

 “Solid in home solution; many commercial applications too!” – Prosource Fitness Equipment

“My team is super interested and excited about this new item.” – Precor Commercial Fitness

“Great drop ship option for our customers.” – Fitter International

“I’d love to get one for our floor.” – Spokane Exercise Equipment

“It looks really neat!” – Nova Fitness Equipment

What are the Benefits of Using Prism Fitness Smart In Home Gym for Functional Fitness Training?

This Smart In Home Gym is the best option for functional fitness training because we have included ALL THE STAPLES of a functional fitness workout: strength, balance, flexibility, and recovery.  

We’ve selected these vital functional fitness training pieces so your home gym can continue your fitness journey for many years. These functional fitness training staples included in the Smart In Home Gym are: 

  • Strength  = 2 Smart Medicine Balls, 1 Smart Door Anchor & 3 Smart Guard Sleeved Tubing
  • Balance = 1 Smart Stability Ball
  • Flexibility = One Smart Mat (plus comfort!)
  • Recovery =  1 Smart Recovery Foam Roller

Why is strength training an absolute must?

Muscles have a pretty simple motto: use it or lose it. 

If you do not consistently strength train, your body will naturally lose muscle mass. Strength is so important in many aspects of our lives, like making the one trip wonder of groceries from the car to the kitchen and being able to play with the kids. 

The more muscle maintained on your body, the easier it is to achieve these everyday activities.  Plus as an added bonus, muscle burns calories, so maintaining a higher muscle mass causes your body to burn more calories at rest (sleeping, sitting, etc.)

Here is an awesome article where we dive even deeper into the benefits of Strength Training: Why Strength Exercise is Important. 

Why do you need good balance?

Balance is used in everything we do, whether we are simply standing and talking to a friend or playing hopscotch with the kids. Good balance is typically the result of a strong core (no you don’t need a visible 6-pack to have a strong core!).

The main benefit of good balance is you don’t have to worry about falling. According to the National Council on Aging, “Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults”.  

No matter how old you are, 20-100, working on balance is going to strongly negate the risks of falls.  Remember falling is not a normal part of aging! 

Want to learn more about building balance?  Check out this article: Why Balance Training is Important.

Why should you work on flexibility?

Flexibility is extremely important for joint health.  Having a full range of motion allows you to do many common everyday tasks like being able to comfortably sit on the floor and play with the kids or lift your leg over your bike. 

Want to learn more about Flexibility? Read our article Why Flexibility Exercise is Important.

Why is recovery so vital?

Recovery is when the magic happens!  Recovery is the time between workouts where your body rebuilds the muscles broken down during exercise.  This rebuilding process is what makes you stronger!

Recovery and rest are just as important as getting in your workout.  If you skip your recovery day, you will be more likely to become injured because your body hasn’t fully healed from the previous workout.  

Learn more about how to recover here: Rest + Recovery 

If you love Pinterest as much as we do, follow us here and pin this article.

You're going to get max health benefits for your Functional Fitness Training by learning the benefits, effective training, & proper equipment #fitnessforlife #functionalfitnesstraining
You're going to get max health benefits for your Functional Fitness Training by learning the benefits, effective training, & proper equipment #fitnessforlife #functionalfitnesstraining
You're going to get max health benefits for your Functional Fitness Training by learning the benefits, effective training, & proper equipment #fitnessforlife #functionalfitnesstraining
You're going to get max health benefits for your Functional Fitness Training by learning the benefits, effective training, & proper equipment #fitnessforlife #functionalfitnesstraining
You're going to get max health benefits for your Functional Fitness Training by learning the benefits, effective training, & proper equipment. 4 Steps to Master the Squat Press

Workouts to try at Home

We’ve gone through a lot of reasons to make functional fitness training your primary form of exercise so here is a functional fitness workout to get you started: 

 

Warm Up:

30-45 Seconds each

High Knees, Butt Kickers, Arm Circles, Lat Jacks, Bodyweight Squats

Exercises:

Squat Press

6lb Smart Med Ball

3 sets, 8-12 reps

Sleeved Tubing Row

Medium Resistance (Red)

2 sets, 8-12 reps

Chest Press

Sleeved Tubing, Medium Resistance (Red) with Door Anchor

2 sets, 8-12 reps

Crunch

Sit-ups on Smart Stability Ball

3 sets ,10-15 reps

Cooldown:

Stretching on Smart Mat

Recovery:

Smart Foam Recovery Roller for relaxing after workout.

 

Rest about 1 minutes between sets. Complete all sets before moving on to next exercise. Remember to listen to you body!  If you need a little more time between set or exercises, take it!  But don’t skimp on the rest between sets.

You're going to get max health benefits for your Functional Fitness Training by learning the benefits, effective training, & proper equipment #fitnessforbeginners #beginnerlevelworkout

We would love to hear from you. Let us know in the comments or find us on one of our Social Media pages and let us know how your fitness routine is going. Do you need more tips or help on how to use your equipment, then stop by Facebook, Twitter, or Instagram, and let’s chat. 

Disclaimer: 

We are fitness experts but we are not your doctor.  We recommend checking with your doctor before starting any new training programs. 

Let’s Connect!

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube

Search This Site

Join Us on Pinterest!

Check Out Our Favorite Posts

  • Get Moving Again with a Stretch Session
  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021

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If you want to set your body up for long term success, now may be the time to add in a stretch session to your wellness goals.

Get Moving Again with a Stretch Session

Why adding a weekly Stretch Session will help you get moving again. If you feel like the last year of makeshift home offices, lack of gym time, and more Netflix & chill has led to the loss of strength, mobility, and flexibility, you are not alone. Poor posture can develop from spending long sitting sessions, [...]

Read more
The Benefits of Resistance Bands Over Free Weights

The Benefits of Resistance Bands Over Free Weights

Resistance bands are a must have in your home gym, although many people are still using the traditional free weights like dumbbells, kettlebells, and barbells. There are some big advantages to resistance bands over free weights, but first what are resistance bands? Resistance bands can mean several different products depending who you talk to, including [...]

Read more
Core Wheel

Why using the SMART Core Wheel Will Get You Functionally Fit in 2021

This is the year to be the fittest “you” yet, and we have the perfect training companion to get you strong from the inside out; the SMART Core Wheel. When it comes to training your midsection, there are a lot of things you can do. But if you’re looking for something different, we challenge you […]

Read more
Smart Straps are the all-in-one functional fitness training system allows you to train smarter by recruiting more muscles for stabilization.

Smart Straps Body Weight Training are the All-in-One Workout

Take body weight training to a whole new level with Smart Straps! This all-in-one functional fitness training system allows you to train smarter by recruiting more muscles for stabilization. Try performing a Bridge with your feet in the Smart Straps cuffs and you’ll instantly feel what we mean. Hello glutes and hamstrings! Three Reasons to [...]

Read more
Get to the Core of Your Fitness Routine

Get to the Core of Your Fitness Routine

The Facts About Your Core and Abs  Many people still cling to the outdated idea that the goal of an ab or core workout is to have a flat belly or a “six-pack” when the real point of working your mid-section is to enhance movement of the rest of your body while preventing injury. Once [...]

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Top 5 Fitness Gift Ideas for that Special Someone on Your List

Fitness Gift Ideas! Fitness Wish List! This year has shown us that our wellness is more important than ever. Regular exercise, proper nutrition, and a good night’s sleep are known to reduce anxiety. That’s on a lot of people’s gift wish lists right now! With public spaces such as gyms limited, closed, or restricted, it’s […]

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LIIT: Low Impact Intensity Training

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Filed Under: Functional Fitness, Healthy Lifestyle, Workouts Tagged With: at-home workout, Fitness, Functional Fitness, functional fitness training, home fitness, Home Gym, home workout

There’s No Better Time For An At-Home Workout.

by

Workout at-home
Image Features(from left to right) Smart Mat 6mm, Smart Recovery Foam Roller, Smart Stability Ball

Busy schedules can often mean a trip to the gym gets pushed to the bottom of the priority list. Having a go-to at-home workout can make it easier to sneak that workout in when time is scarce.

Here are some tips for creating your own at-home workout. Click To Tweet

Structure your timing

Timed Intervals: Choose a number of seconds of work, and a number of seconds of rest. Stack them together to create a Tabata. For example, a traditional Tabata is 20 seconds on, 10 seconds off. Start there, and vary it up at different sessions to see what challenges you.

Pyramid Interval: Pinpoint a number and then count forward or backward by 10. Match the number of reps to the corresponding number. For example, a 10-1 pyramid workout will start with ten reps of your chosen exercise. Then a short rest. Next is nine reps, then 8, and 7, and so on. Repeat as needed. If you want to up the challenge, try a 20-10, or even a 30-20!

Rep-based intervals: Set out your desired exercise equipment with enough space around to complete your choice of exercise. One of the best ways to complete a rep-based interval session is to set up different circuits with the equipment. Target a specific number of reps for each circuit and then go at it. You can even put yourself to a challenge by seeing if you can complete your workout in a set time, but remember, form always comes first!

Choose your focus

You can choose to focus on one area of training per session or mix it up with a combo of all three during your at-home workout.

Cardio: Get your heart rate up with some aerobic conditioning! Mix it up with some footwork drills for agility and coordination for a two-in-one functional drill.

Strength: Weights are great, but you can do bodyweight exercises to build strength too. Add a SMART Medicine ball or SMART resistance bands to up the creativity and increase your challenge.

Core: Crunches and planks will get you started, but think outside the box for your core work. Try a kick-punch combo sequence which activates your midsection, or bring out the SMART stability ball to add a new dimension to your core work.

SMART In-Home Bootcamp Package

SMART in-home Bootcamp

If you’re looking for an excellent investment to boost your at-home studio equipment base, try our SMART In-Home Bootcamp package.

It comes with everything you need to construct a seemingly endless variety of at-home workouts to keep you motivated and fit.

(1) 20lb, 30lb and 40lb Resistance Cables

 (1 pair) Quick Flip Handles

 (1) Smart Speed Jump Rope

 (1) 6lb Medicine Ball

 (1) Mini Band: Medium

 (1) 65cm Stability Ball

 (1) Kettlebell Sandbag

 (1) Foam Roller

 (1) 6mm Exercise Mat

Try this to start:

BodyBurn Bootcamp

Timed intervals of 30 seconds on, 10 seconds off. Repeat each section three times. Start with a quick dynamic warm-up and cool down with a stretch on the SMART Mat.

Cardio Section

1. Slam Ball Hops with SMART Medicine Ball

2. Jump Rope

3. Figure 8 Skaters with SMART Stability Ball

4. SMART Medicine Ball Toss to burpee

Strength

1. Sandbell Squat to Press

2. Push-up with feet on Medicine ball

3. Knee Lift to Runners Balance with a SMART Stability Ball

4. Front Raise to Side Raise with a SMART Resistance Band

Core

1. V-Up with SMART Medicine Ball

2. SMART Stability Ball stir-up

3. Plank knee-tuck on the SMART Stability Ball

4. Crunches with the SMART Stability Ball

No matter where you choose to work out, be sure to keep up good habits like hand-washing, getting plenty of sleep, and eating healthy. And keeping a good selection of quality equipment in your arsenal, along with some workout ideas planned out, will keep you on track with whatever situation keeps you at home.

Filed Under: Cardio, Core Strength, Strength Training and Resistance Tagged With: at-home workout, In-home bootcamp, SMART In-Home Bootcamp Package

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