Ever been stuck at home for an extended period of time without gym equipment? Or, have a few things but don't know what to do? Fear not. This post is for you.

With many stuck at home without gym equipment during this 2020 epidemic, bodyweight workouts have been the hype. Yet, when bodyweight gets boring, how can you spice things up? This is the moment when tempo, RPE (rate of perceived exertion), volume, increased range of motion, single joint, and creativity come into play.

Tempo/Tension

This word refers to how much time you take in completing an exercise. Tempo can vary dramatically depending on what you're trying to work on; speed, movement control, and muscle isolation. Tempo training also refers to time under tension (TUT) because tempo training can drastically increase the amount of time that a muscle as tension/load on it. The tempo for an exercise is broken down into 4 different numbers.

 

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Image from: https://www.ldperformancetraining.co.uk/post/2018/11/25/how-to-understand-and-use-tempo-training
 

After looking over the demographic, the numbers should make more sense. To assist even further, let's break down the tempo with a few movements.

  1. Squat with a tempo of 31X0 (same format for bench)
    • 3= Three second descent
    • 1= One second pause at the bottom
    • X= Explode up
    • 0= no pause at the top
  2. Deadlift with a tempo of 31X0 (the same format for pull-ups, bent-over rows, tricep extensions, curls, etc)
    • X= Explosively lift the weight off the floor
    • 0= No pause at the top
    • 3= Three seconds lower of the weight
    • 1= One second pause at the bottom

Rate of Perceived Exertion (RPE) and Volume

The rate of perceived exertion refers to the intensity of exercise or reps shy of failure. This number is modified based on wanted stimulus, the lifting cycle you're in, and how you're feeling. Volume refers to the number of sets and reps completed during the workout and over the week for a specific muscle group. Implementing both of these training variables is another way to challenge at-home workouts.

Below is a demographic explaining RPE.

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Imagine from: https://www.weightliftinghouse.com/2019/07/18/rpe-for-weightlifting-what-why-and-common-criticisms/
 

However, if the idea of creating a home workout employing these concepts seems daunting, there are plenty of free workouts out there for you to try.

Range of Motion/Single joint isolation

If you're looking for more of a challenge, try increasing the range of motion of a movement or isolating one side versus the other. Challenge yourself with elevated movements, going lower or farther. HOWEVER- control the movement with bodyweight before you add load.

Another variance would be to do 1 1/2 movements. With a squat, you would complete a full rep into a half rep into a full rep. With single joint movements: split squats, single arm rows and single arm presses are great choices.

Creativity

Finally, creativity. With limited equipment or none, there are ways to get a good pump with household objects. Door frames, bed sheets, backpacks, water jugs and more are just some of the things you can implement.

Below are some links for home workout ideas:

 

Otherwise, you can always make your own equipment, as well. One page to check out is Kristi Eramo on YouTube. She has multiple videos with step by step directions on making home gym equipment. The link to her page is below.

 

~ Coach Karina: BS-Kinesiology, CF L1 Trainer, USAW Sports Performance Coach