home workout Archives - Tribebynoire

Tribe By Noire

The Perfect Full Body Home Workout

2020 has completely reinvigorated the buzz around home fitness and along with that we’ve witnessed the rebirth of the resistance band industry. I saw this coming before the lockdowns started and sprung into action to create a whole game plan for building muscle and burning fat from home with minimal space and equipment. Let’s take a look at full body home workouts.

Fat Burn & Full Body Workouts

Full body workouts are the best way to maximize fat loss while building muscle because you’re targeting every muscle group in the body rather than just 1 or 2. Using more muscle groups within a workout forces more stimulation of your nervous system and a faster metabolic rate. All of this combined maximizes caloric burn.

The ideal fat loss method when it comes to full body workouts is the use of super sets and giant sets in conjunction with time intervals.

Super sets are when you do 2 exercises back to back as a pair with little to no rest time between them.
Giant sets are when you take 3 or more exercises one after in a group with little to no rest time between them.
Do each exercise on a fixed time interval of 60 seconds. Try to keep your rest time between exercises to a minimum of 10-15 seconds.

Full Body Workouts For Muscle Building

The most important training factors that drive muscle growth are intensity, frequency, and volume. With full body training you can utilize all 3 of these factors in a very time efficient way.

Intensity is how hard you push a muscle or muscle group in a given set or training session.
Frequency is how often you train a muscle or muscle group.
Volume is how many sets and reps you use to train a muscle, or muscle group.

Full Body Workout Structure

Every Workout should be centered around compound exercises that target multiple muscle groups at the time. Each exercise fits into 1 of 7 categories.

Squatting/lunging – targets quadriceps and glutes
Hip Hinging- targets lower back, glutes, hamstrings
Horizontal Pressing – targets chest, shoulders and triceps
Vertical Pressing – targets shoulders and triceps
Horizontal Pulling – targets lower back, upper back, biceps
Vertical Pulling – targets upper back and biceps
Spinal Flexion/Trunk Rotation – targets abs and obliques

Each workout should have 6-8 exercises grouped together in giant sets, or super sets. With the right amount of intensity and rest time, you can finish the workout in 20-30 minutes. Here’s an example.

Warning: Trying to access array offset on value of type bool in /home4/wealtio7/public_html/tv/wp-content/plugins/elementor/includes/base/widget-base.php on line 223

Warning: Undefined array key -1 in /home4/wealtio7/public_html/tv/wp-content/plugins/elementor/includes/base/controls-stack.php on line 695

Play

Banded Prisoner Squat
Banded Standing Leg Curl
Banded Upright Row

3 Giant Sets

Banded Row
Banded Push Up
Banded Bicep Curl

3 Super Sets

Banded Wood Chop
S. Leg Hip Bridge + Leg Extension

*Do each exercise for 60 seconds (per side if it’s a unilateral exercise), or for a rep total of 16-20 reps (per side if it’s a unilateral exercise).

*Keep the rest time between 10-15 seconds between sets.

Looking for a good set of bands for a good price?

This is a good package that comes with everything you need to have a versatile and effective home workout. You can even train outside like I prefer to do.

The handles make it easy to grip the bands
The door anchor allows you to do pull downs, wood chops, and leg curls if you don’t have anything to tie the band around.
The ankle cuff is the ideal tool for leg curls, leg raise, and kick backs.
Everything fits in a fairly small bag, which makes it convenient for tavel.

Tribe By Noire

I’ve created this platform to help you become the most powerful version of yourself through fitness, plant based nutrition, and mindset coaching.

Tribe By Noire

Home Gym Under $100

Throughout my years of coaching I’ve learned that one of the biggest obstacles that people face is not being able to consistently make it to a gym. Either the commute takes too much time, the gym is too crowd, or there just isn’t a gym anywhere near by. Whatever the reason may be, your next best option is training from.

Of course this comes with a new set of problems like knowing what equipment to get, having enough space for it, and having the budget for it at all. Here’s the solution people. In this short article I’m going to explain the following,

What equipment to get and the best prices
The reason for each piece of equipment
How to use each piece of equipment

For this home gym you’ll need 6 things, the most expensive thing will be 30-$35. The cool thing is that all of this stuff can fit easily into a duffle bag, which means you can train anywhere.

Foam Roller

A foam roller is good for massaging and loosening up tight muscles. Doing this will help improve range of motion and overall ease of movement.

Simply lay down over the foam roller with the it making direct contact with muscle you want to target and roll it back and forth for 15-30 seconds.

One of these costs around $20. Get one Here

Resistance Bands

With resistance bands you can target every single muscle in the body through a vast variety of compound movements and isolation exercises.

You can get a set of 4 bands, each one having differing degrees of resistance, ranging from 15-60 pounds.

Get a set of these for $30. Get one here

Door Anchor

The door anchor allows you to fix a resistance band to a door to do various exercises in the same way you would with a cable machine at the gym.

This will allow you to do exercises like lat pull downs, chest flys, leg curls, wood chops, etc. It has a foam backing so it won’t mess up your door.

Get one of these for $8. Get one here

PVC Pipe

A 20-24 inch PVC pipe can be used as an extremely cost effective straight bar to use in combination with resistance bands.

You can get one of these at any hardware or home improvement store like Home Depot, Lowes, etc.

This can cost 50 cents to a $1.

Mini Bands

These Mini bands, also know as hip circles are a great way to target the glute medius, which sits above your glute maximus. If you’re trying to develop a fuller more round booty, this is a great tool to get.

This is also a great tool to use for developing hip stability and fixing certain knee issues that are a result of weak glutes.

You can get a set of these for around $17. Get a set here

Ab Wheel

The ab wheel is exclusively an ab training tool, but in my experience is quite possibly the best ab training tool you can get.

Not only does it provide a good core training workout, but it also is a great means of determing how strong your core actually is.

You can get one of these for $10. Get it here

Tribe By Noire

I’ve created this platform to help you become the most powerful version of yourself through fitness, plant based nutrition, and mindset coaching.