New Year, New Revenge Body: Patrick Striet’s at Home Fitness Hacks for 2017

New Year, New Revenge Body: Patrick Striet’s at Home Fitness Hacks for 2017

The new year is upon us, and, let’s face it: many people are not yet happy with the current state of their bodies, health regimens and fitness levels. If this describes you, have no fear, for the fitness guru is here! Below, you’ll find some of my top “take the power back” fitness hacks – all of which will allow you to forget your 2016 body once and for all and start off new… plus, you don’t even have to leave your home to do them! 

Set-Up a Modest Home Gym

Getting-and staying-fit is neither complicated nor does it require a gym membership and cutting-edge equipment. Yes, there is a “front-end” expense involved here, but when you consider the time you’ll save commuting to and from the gym (and time is the biggest barrier for most when it comes to exercising), while eliminating the cost of a gym membership, it really ends up being an investment, not an expense. All you need are four basic pieces of equipment, which you can purchase for a modest sum of money and set up in your basement or spare bedroom:

  • Dumbbells: dumbbells are arguably the most versatile training tool out there, allowing you to perform a variety of upper and lower body exercises – all of which address your body’s major muscle groups. If you want a space saver, check out powerblock.com. In one convenient adjustable block, you have a full set of dumbbells, from 5 lbs. all the way to 95 lbs. if you want or need to go that heavy. On a budget? You can pick up used sets of dumbbells online or at your local used sporting goods store for pennies on the dollar. Most women will do fine with dumbbells ranging from 5 to 50 lbs. in 5 lb. increments, while guys might want to opt for bells as heavy as 70-80 lbs. each. 
  • Adjustable Bench: an adjustable (changes from a 180, to 90 degree angle) weight bench can also be found for fairly cheap online or at a used sporting goods store. However, if you can afford to spend a little more, check out roguefitness.com to find my personal favorite.
  • Your Body Weight: No purchases needed – so really you have no excuse. Body weight exercises are phenomenal, and are completely scalable from the beginning exerciser to the hardest of hardcore fitness enthusiasts. There are dozens upon dozens of upper body, lower body and core exercises which can be done anywhere, at any time. Make your body your machine!
  • Exercise/Stability Ball: you can pick these up anywhere now (I’ve even seen them at chain super markets) and they allow for a variety of exercises targeting the hips, thighs and core. 55-65 cm. balls are about right for most people. Wanna grab one online instead? Check out performbetter.com.

These four basic pieces of equipment will cover 95% of everything you need. If your budget is larger, a suspension strap system (I like the Jungle Gym XT from lifelinefitness.com), a set of all-purpose resistance bands in varying levels of tension (performbetter.com) and some kettlebells (roguefitness.com) make terrific add-ons to your in-home set-up. Plus, they provide you with more routine options, and who doesn't love variety?

Perform Full Body Workouts

Again, time is a huge fitness barrier for most people. While there is nothing wrong with splitting your workouts up to address certain muscle groups or regions of the body on certain days, that’s probably not the most efficient or realistic option for time-strapped adult professionals. What’s more, the frequency with which you train your muscles is far more important than the intensity. Let’s say for instance, that you want to target your rear end. Instead of doing 20 squat sets weekly, your results would be far better if you did 5-7 sets, 3 days per week. You don’t need a dedicated “booty day” or “arm day”. Training all your major muscle groups with greater frequency and less per session volume is the better play here, and, if you are interested in fat loss (who isn’t?), full body workouts will have a much greater impact on your metabolism after the workout is over. 

Perform Upper/Lower/Core Tri-Sets

Performing a set of an exercise, resting, then performing another set of the same exercise, etc., is an inefficient and archaic way to train. A much better-and certainly more efficient-approach is to pair up exercises which work non-competing or opposing muscle groups. I prefer to have my remote coaching clients do this in an upper-lower-core format: a set of an upper body exercise, followed by a set of a lower body exercise, followed by a set of an exercise which targets your core. With this format, you get the local recovery for specific muscle groups while also saving time and ramping up the overall metabolic and cardiovascular intensity of the workout as a whole. This is the EXACT format I recommend, and which I have laid out in my new book The 60-Second Sweat. Here is a perfect example of what I’m talking about:

1A. Flat Dumbbell Chest Press 12 reps

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1B. Dumbbell Goblet Squat 12 reps

1C. Side Core Plank 30-seconds each side

*take no rest between exercises. After the “C” exercise, rest 45-60 seconds and then start again with the “A” exercise. Repeat for 3-4 total cycles. 

2A. One-Arm Dumbbell Row 12 reps each side

2B. Exercise Ball Leg Curl 12 reps

2C. Reverse Ab Crunch 12 reps

*take no rest between exercises. After the “C” exercise, rest 45-60 seconds and then start again with the “A” exercise. Repeat for 3-4 total cycles. 

If you followed the exact routine above, you are looking at no more than 25-30 minutes to complete, and all your major muscle groups would have been addressed. 

Consider Hiring a Fitness Coach

With the internet and smart phone technology, it is no longer necessary to spend a substantial sum of money to go see an in-person fitness trainer (most trainers charge $40-200+ PER SESSION). Remote or online fitness trainers, and the programs they offer, have exploded onto the seen in the last 5 years or so. For a fraction of the cost of having in person trainer, you can receive the program design expertise and accountability an expert trainer provides, while also being able to train more frequently and on YOUR schedule (not the trainer’s). There are many great online trainers and coaches out there at varying price points. I’m biased, but I think my remote coaching program is pretty darn good and costs less than $4 per day. Take into consideration that you probably spend that daily at your local coffee shop or beer garden, and trust me, I’m a better choice. 

Article written by Patrick Striet, edited by Rosa Sanchez.


About Patrick:

Patrick is the owner of Live Fit Cincinnati and is a nationally recognized authority in strength training and conditioning. He is the owner of Live Fit Cincinnati and is a nationally recognized authority in strength training and conditioning. He is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength & Conditioning Association (NSCA), as well as a certified Sports Nutrition Specialist (SNS) through the International Society of Sports Nutrition (ISSN). For the past 17 years, he has helped hundreds of clients reach their fitness, fat loss and performance goals.

He has been featured by and written for numerous publications including Men's Health, Men's Fitness, LiveStrong.com, Women's Health, Shape, & Vanity Fair. In addition, he serves as the fitness expert for 700 WLW radio, and is a member of the ProSource.net advisory board. He also was a contributing author to the New York Times bestselling books The Women's Health Big Book of Abs and The Women's Health Big Book of 15-Min Workouts. He is the sole author of The 60-Second Sweat (to be released in January 2017 via Reader's Digest). In 2013, Patrick was named one of Shape magazine's "50 Hottest Trainers in the United States". 

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