Building Up Strength Without A Gym

I like to think we've all been here. Wanting to workout at a gym but then once you venture out to a gym to take a look at your options you realize gym memberships are extremely pricey, and let's not forget the random hidden fees that they don't tell you about. Since September, I've been building up my strength through home workouts alongside my running as going to the gym wasn't an option for me because I couldn't justify spending X amount and it not being worth X amount.

From the long ride of September to March, I now have a base of what I personally use to build my strength. At the beginning of March, I came across a gym that was within my price range and! has a pool! and no hidden fees! Although now I do go to a gym, I do personally do a variation of these at the gym or continue to do some at home on the days I'm road running as I find them extremely helpful.

So, let's get started!

Nike Training App: 4 - Week Guide to Build Strength 

In my training, prior to having a gym membership, what I did was run one day and then do a workout in the order they had it in, and repeat. One thing I really liked was that I felt myself becoming stronger than I previously was before doing this. There is also a workout day called Leg - pocalypse Now and I can confirm, my legs died but were happy about it. 

Strength + Stability 

One thing that I noticed was that my calves really need some lovin'. As a runner, my calves are constantly working overtime, this means that without strong calves goodbye running in general. By not having strong calves, shin splints were normally on the horizon while I'd cross my fingers hoping it'd pass me - one thing I will say is that once I've come back from an injury I am always so scared that I'll be sidelined again. There are a couple of videos that have helped me with calf strength + also stability training (in which I notice me and balance don't actually know each other).

Youtube Video: Workout for Leg Strength & Stability 

This video is actually aimed for people who do ballet. Do I do ballet? No, no I do not. HOWEVER, what ballet-rs + runners have in common is that your calves are super important and in the words of the woman in the video 'As dancers, your calves take a lot of beating'. My legs actually died the first few times I did this, but it's so so worth it! I 100% believe it's one of the reasons me and shin splints haven't met up for tea in 2019 so far. I even sometimes do these exercises as I'm warming up on the track!

you don't even wanna KNOW about the outtakes

Youtube Video: Athlete Workout for Stability and Balance

Now remember how I said me and balance don't know each other? Yeah, so this is where this workout is my saving grace. In the video, the person uses a Kettlebell and a barbell. Now, if you are at home and do not have a Kettlebell or a barbell (who actually has a barbell lying around??) then that's also okay! Use what you have! In the beginning, I actually used a trick-or-treat basket and filled it with some heavy things to lift. As for a barbell, I used a plastic baseball bat that I had - obviously, not heavy but I did want to do the exercise balanced on one leg.

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Also, a really great exercise is to put 2 mini cones (if you have) / 2 water bottles /literally 2 rocks - anything - just 2 of whatever it is you choose a small distance apart.  Hop from side to side - in line with the two things you chose - on one leg with your other leg bent for about a minute. I saw Zeina Nassar (Boxer from Germany) do this in her Instagram Story and wow my calves weren't ready. Also, she's actually AMAZING if you want to check her out, I really can't recommend her enough!

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Fight for your dream. We live in a time where everything should be possible, but you have to fight for change. #justdoit #zeinanassar #wedidit

A post shared by Zeina Nassar (@zeina.boxer) on Feb 22, 2019 at 5:22am PST

Core Workout

Ah yes, we're here. The section that most runners focus on - their core. Most videos that I've done focussing on core, I always end up wondering am I doing this properly? Am I supposed to be feeling something over here or there? Is my form right? And then, Stacey Ervin Jr dropped a 10 minute ab workout and my ab workout life started to make sense.

Youtube Video: Ten Minute 6-Pack Ab Circuit (Follow Along - No Gym Needed)

Now, I'm not saying if you do this workout once you're going to have a 6-Pack. What I'm saying is this workout is going to help you get to that 6-Pack as you do it continuously. The first time I did this, I actually didn't have to ask myself Am I doing this right? because when I tell you I felt the burn, I FELT IT. 

Also, for the longest time, I've been doing Russian Twists wrong - and then he mentioned how your elbow should come all the way across - that's how I stopped feeling anything in my back. Since I felt it in my back and not my abs I knew I was doing it wrong for the longest time, after watching + hearing him explain VWALLA I can finally do a Russian Twist properly.

Also you may be wondering who Stacey Ervin Jr. is and what his credentials are: He is a U.S. Gymnast and now a Professional Wrestler (WWE).

Extras

Now, this section is really just dedicated to jump rope. How long has it been since you yourself skipped rope? I'm pretty sure we all had that dream to be a professional at double dutch. Have you seen the Disney Movie Jump In? I came across jump ropes after seeing Georganne Moline running while jumping rope and Chari Hawkin's also discussing how beneficial it is to jump rope:

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I’ve been doing a lot of jump rope lately, and I’m telling you it’s a killer! My @rxsmartgear fam taught me a thing or two so that I can maximize the cardio work I do when I jump. . Benefits of jump rope workouts: ✨strengthens foot, ankles, joints allowing for lower risk in injuries. ✨amazing cardio workout. ✨improves coordination. ✨improves bone density. ✨a workout you can take and do anywhere. ✨tones and slims arms. ✨increases brain function . If you don’t already incorporate jump rope in your workout routine, I REALLY recommend it! . The ropes I use are Rx Smart Gear and when I say I’ve never used a better jump rope I mean it 👏. . . . #jumprope #cardio #positivevibes #followyourdreams #tracknfield #trackandfield #track #roadtodoha #lovelife #cardiothatisntrunning

A post shared by Chari Hawkins (@_charihawkins) on Feb 28, 2019 at 12:11pm PST

I've been incorporating some jump rope in my training and I've forgotten how fun it is! I think I still have to cut the rope a bit to get it to my height as it seems a bit long, but it's bearable!

hello i think this is my fav photo ever that is all - thank u tripod remote for existing 

And there we have it! How to build your strength if going to the gym isn't an option for you at the moment! A word of advice: Do not let your lack of equipment stop you from doing a workout / anything - use what you have and don't thinking about what you don't. Before buying a jump rope, I actually just jumped in place the way I would be jumping if I had a jump rope.

The more I thought of how much I didn't have a gym membership and the negative affects of that (strength build up not being as great) the more I hated working out. Fill your mind with positive thoughts on what you have - since working out at home I am pretty disciplined with my fitness and do not need the environment of a gym to keep me going - just myself and my drive to be a better athlete than I was yesterday. 

I would like to note, if you are an avid gym goer - this post I made a while back is pretty much still the format I use whenever I go to the gym: July Gym Routine + Tips - I discuss/give tips on how to increase your weight lifting, machines and also explain reps in a set etc.! 

Also, the hardest part of working out is literally getting ready to workout - putting your workout clothes on and sneakers. Trust me when I say you may not enjoy every workout you do, but you'll be happy that you did them at the end of the day. Some days are harder than others, but keep showing up - you'll end up surprising yourself at how amazingly you excel. You can do this, you will be able to run faster than you currently run, you will be able to lift a heavier amount, you will have a strong strong core - just keep going and stay consistent and you're already halfway there.

I'm not even sure what I'm doing in this photo but uh hi

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