THERE WEREN'T many upsides to the early days of #coronalife. But with gyms and fitness studios closed, trainers flocked to Instagram and sharpened their #fitspiration skills, delivering feed posts, story challenges, and IG Live workouts aimed at fat-blasting, muscle-building #gains without gear. Some influencers did it #forthegram, with little actual fitness wisdom. (Save frying pans for frying, please!)
But several offered potent lessons in anytime, anywhere fitness that will elevate your training to the next level whether you prefer working out at home or are back at your local gym. We sorted the great from the rest to bring you Instagram’s ten best home fitness trainers.
Paul Sklar (@paulsklarxfit)
EMBRACE NEW exercises, says Sklar: “Creativity can lead to better results by making your muscles fire in new ways.” Sklar’s creative home workouts are among the best for building muscle. Try the split-squat hold he’s doing here, or take things up a notch with his skull-crusher bird dog: Get in plank position. Squeeze your triceps, straightening your elbows and lifting them off the floor. Then lift your left leg and right arm off the floor, fighting to maintain balance. Return to plank position and repeat on the other side. That’s 1 rep; do 3 sets of 6 to 8.
The Old-School Master
Bobby Maximus (@bobbymaximus)
YOU MAY not have a leg press, but you do have Bobby Maximus, the author of theMen’s Health book Maximus Body and a former UFC fighter. He spent the spring posting regular no-gear workouts to show you that the basics will always be effective. “Pushups, situps, squats, lunges, burpees,” says Maximus. “Those simple movements can get you through when you can’t go to the gym.” Try one of his favorite workouts: Do 10 lunges, 10 squats, and 10 burpees.
The Mobility Maestro
Jeanette Jenkins (@msjeanettejenkins)
JENKINS, THE creator of the Hollywood Trainer Club, which has over 500 streaming workouts, teams up with celebs like the musician Pink to keep you motivated. No weights? Focus on mobility, she says, which readies the body to lift heavy later. Loosen your lower back with her Pilates rollover. Lie on your back, legs straight. Tighten your abs and lift your legs upward then over your head, touching your toes to the floor behind you, legs straight and back rounded. Flex your feet and slowly return your legs to the start. That’s 1 rep; do 4 or 5.
Anthony Chavez (@anthonychavezyoga)
CHAVEZ IS a ten-year yoga instructor who hosts workouts on CorePower Yoga Live. Few can match Chavez’s workout-inspiration posts. His go-to pose: crescent moon. Step into a right-leg lunge, left knee on the floor. Place your hands on your right knee and press forward, lifting your chest. Do it twice a day.
The Bodyweight Blaster
Meghan Callaway (@meghancallaway)
MASTER THE 1.5 rep: From the bottom position of an exercise, push halfway up, lower back to the bottom, then do a full rep.“You instantly make exercises more challenging,” says Callaway, C.S.C.S., who made a name for herself posting pullu pdrills that you can do anytime, anywhere. “Playing around with tempo also adds significant challenge.” The tactic works with most bodyweight moves.
The Total-Body King
Don Saladino (@donsaladino))
MANY GYM bros work different muscles on different days.Stuck at home? Ditch that strategy, says Saladino, who’s known for whipping Ryan Reynolds into Deadpool shape. He’s posted one daily full-body workout to his Instagram for two straight months. “You can do full-body workouts five days a week,” he says, “if you don’t have as much weight.” Try this: Do 3 sets each of 10 pushups, 10 squats, and 10 Superman holds.
The Metabolic Fryer
Charlee Atkins (@charleeatkins)
CAN YOU do 30 straight reps of an exercise (say, reverse lunges) without tiring? Time to tweak the exercise, says Atkins, C.S.C.S., the creator of the Le Sweat home-workout app. She's one of Instagram's best at building workouts for small spaces. "Once you can do 30 reps, that's endurance training," she says. So add challenge to the move with a pause, plyos, or elevation.
The Abs Whisperer
Ebenezer Samuel (@ebenezersamuel23)
MH'S FITNESS director, a C.S.C.S. trainer, uses an all-angles approach to core training that works perfectly at home. His go-to move: the hollow hold. “It’s a move we can really level up,” he says. Try this drill: Lie on your back, lower back pressed into the floor, straight legs off the floor. Extend your left arm behind your head, your right arm held out to the side. Maintain this hollow hold for 10 seconds, then do 10 hollow rocks, gently rocking your lower back off the floor. Repeat on the other side. Do 3 sets. As a bonus, you can do this and watch Netflix at the same time.
The Muscle Maker
Jeff Cavaliere (@athleanx)
IF YOU have a backpack, then you have a cable machine, says Cavaliere, C.S.C.S., who posts science-based fitness tips to YouTube and Instagram. His “perfect home workout” series is dedicated to building muscle in any situation. Load your backpack with books, tie two dog leashes (or long towels) to its ends, and hang it over a pipe. Stand on the other side to do lat pulldowns.
The Running Drill Sergeant
Jess Movold (@runnersworldcoach)
RUNNER'S WORLD'S running coach is a top source for form tips. Her at-home drill works anywhere. Stand facing a wall. Fall toward it with straight arms, hands landing against it. Raise your left leg, driving your knee high, foot flexed. Drive it into the floor as you raise your right leg. Repeat for 30 seconds; do 3 sets.
Home (Workout) Improvement
Can’t tell if a home exercise is worth your time? Follow these rules.
1. Protect This House!
Doorframe pullups are great for back muscles, but what about your, um, door? If a move leaves you with a 2021 home-improvement project, you might want to sit it out.
2. Resist Silly Resistance
If a dumbbell substitute (cough, a pan) doesn’t challenge your muscles, it doesn’t do it for you. If you can’t feel the target muscle working after five reps, move on.
3. Train Softly
You can’t jump your highest indoors, so focus on moving gently. A jump squat with a controlled land-ing actually has the added benefit of teaching your body proper form.
You Might Also Like