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Fitness Advice & Exercise Ideas

How to Do Glute Kickbacks at Home With Resistance Bands

How to Do Glute Kickbacks at Home With Resistance Bands

So at the gym, you can do glute kickbacks on a cable machine with an ankle attachment. But, what do you do at home?

Remember that bodyweight glute exercises must have resistance in order for the muscle to grow! So donkey kicks just won’t cut it.

Try out the suggestions in the video depending on the type of resistance bands you have to do glute kickbacks without a cable machine.

Watch the video so you can do glute kickbacks at home

Be sure to keep an eye out for more youtube videos appearing on my channel and blog page! I’ll posting lots of fitness videos and exercise demonstrations this year. A big focus of mine is getting people to perform exercises properly. So, I do have pretty long explainations in my videos. But it’s worth learning the correct movement patterns from the get go!

Want more help with your exercise selection?

Check out my membership site – Barefaced Fitness On Demand – for inspiration for your workouts. If you want even more help with your fitness, check out Online Personal Coaching.

Your home workout challenge!

Try out the exercise above and let me know how you got on! Even better, if this video helped you nail the movements then tag me @barefacedfitness on Instagram in your story or post.

Remember the cues stated in the video – don’t arch the back and focus on the leg drive from the glute area. 

To make sure it’s more muscle focused, keep the reps controlled and slow it down. If you speed everything up it will become more cardio focused. And if you didn’t know already, you need to focus on the muscles for more of a toned look, so if that’s what you want, make sure that’s what you’re doing!

glute kickbacks

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5 Simple Exercises to Do at Home for Beginners

5 Simple Exercises to Do at Home for Beginners

I wanted to make a video to demonstrate some really basic bodyweight movements you can do at home. With these exercises, you can create a workout to do at home that’s suitable for beginners. But, you can use my suggestions for the variations to make things a bit more challenging!

Start with the basics and work your way through the variations when you’re ready. To create a workout plan, you can either do the exercises for a certain length of time then take a small break before moving onto the next one. Or, pick a number (at least 10 for bodyweight exercises) then do exercises for that many reps, take a short rest, and repeat 3-5 times. Then move onto the next exercise!

Watch the video to create a workout at home for beginners

Be sure to keep an eye out for more youtube videos appearing on my channel and blog page! I’ll posting lots of fitness videos and exercise demonstrations this year. A big focus of mine is getting people to perform exercises properly. So, I do have pretty long explainations in my videos. But it’s worth learning the correct movement patterns from the get go!

Want more help with your exercise selection?

Check out my membership site – Barefaced Fitness On Demand – for inspiration for your workouts. If you want even more help with your fitness, check out Online Personal Coaching.

Your home workout challenge!

Try out the exercise above and let me know how you got on! Even better, if this video helped you nail the movements then tag me @barefacedfitness on Instagram in your story or post.

Remember, start with the basic exercises. Then, when you’re ready to make them harder, try out the variations mentioned in the video or add some weights if you have them at home. 

To make sure it’s more muscle focused, keep the reps controlled and slow it down. If you speed everything up it will become more cardio focused. And if you didn’t know already, you need to focus on the muscles for more of a toned look, so if that’s what you want, make sure that’s what you’re doing!

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How to Do Romanian Deadlifts With Dumbbells

How to do Deadlifts with Dumbbells

If you’ve got dumbbells at home and you’re wondering the correct way of doing a deadlift variation with them, then you’ve come to the right place! Here’s how to do a Romanian deadlift with dumbbells. 

Top tip: Don’t worry about the word Romanian being in there – you do not need to do deadlifts from the floor with dumbbells so try this variation! You’re much better off doing deadlifts from the floor with a barbell loaded with large plates. Even with a fixed barbell (with small plates) try Romanian deadlifts instead.

Now that’s cleared up…!

Watch the video - how to do a deadlift with dumbbells

Be sure to keep an eye out for more youtube videos appearing on my channel and blog page! I’ll posting lots of fitness videos and exercise demonstrations this year. A big focus of mine is getting people to perform exercises properly. So, I do have pretty long explainations in my videos. But it’s worth learning the correct movement patterns from the get go!

Want more help with your exercise selection?

Check out my membership site – Barefaced Fitness On Demand – for inspiration for your workouts. If you want even more help with your fitness, check out Online Personal Coaching.

Your deadlift with dumbbells challenge!

Try out the exercise above and let me know how you got on! Even better, if this video helped you nail the movement then tag me @barefacedfitness on Instagram in your story or post.

Remember the tips I mentioned in the video – focus on the movement from the top down with your dumbbells to perform a Romanian deadlift. Don’t feel like you have to lift them from the floor, as this is best done as a conventional deadlift with a barbell with large plates. 

When you’re doing the exercise, keep the weights nice and close to the legs and maintain a neutral spine. Focus on the glutes and hamstrings in this movement and drive your heels into the floor if you’re not feeling it working that area.

deadlifts with dumbbells

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What is Online Coaching and how does it work?

What is Online Coaching and how does it work?

You may have heard a lot about Online Coaching, especially during the pandemic when gyms were closed. But what does it actually involve?

Strictly speaking, this service has traditionally been targeted more towards strength athletes and bodybuilders. It works by having a coach design a training programme for you and send you session plans as well as sometimes helping you with nutrition. 

Session plans can be sent to you via a spreadsheet or on an app. I’ve personally just switched over to using True Coach which makes things even easier to communicate with my online clients.

Where the confusion lies

I’ve noticed that a lot of people have been talking about this in terms of live online classes such as the ones being delivered via Zoom. But that’s simply not the same thing. 

Proper Online Coaching has been going on for longer than 10 years. People like Layne Norton has been doing it for about 15 years and still continues to specialise in this area, now with a whole team of fitness professionals.

Even media outlets and marketing experts are referring to virtual sessions as online coaching, so I can see how people are getting confused. I just wanted to clarify the difference to make things easier for you.

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I offer 4 different packages starting at just £59 a month. Want to find out more about what I offer?

In Summary...

If classes and personal training sessions are pre-recorded or done live, technically this is virtual training and not online coaching.

Where session plans are delivered online in some format along with consistent guidance and regular communication with the client is given, this is the standard form of online coaching.

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What You Need to Know Before Buying Fitness Equipment Online

What You Need to Know Before Buying Fitness Equipment for your Home Workouts

Want to buy a weights set for home workouts but have no idea where to start? Let me help you!

Take a look at the video below to see what I’ve got and what I’d recommend. 

Why can't I find any weights online?

As you’re aware, we’re in a situation where we can’t access gyms. Before lockdown, there was not as much of a demand for fitness equipment for domestic use.

Now there is a high demand, suppliers and retailers cannot keep up with it. UK wholesalers are sold out of fitness equipment (believe me, I’ve checked!) and they don’t seem to be available from foreign wholesalers either.

But there are some places you can buy equipment from…

Things you need to know before purchasing

What you need to know if you’re not purchasing from places I’m going to suggest buying from.

Stick with good good all-round weights meaning nothing too light

If you’re not sure what weight to get, try to go for a happy medium. You don’t want to buy something too light because you won’t get much use out of it! 

If you're after basics don't bother buying branded

With cheaper weights it’s really not worth buying the branded options unless you can’t get the same items elsewhere. You should only really be paying more for branded kit when it’s high quality or commercial standard.

Don't pay over the odds

Since there’s been a high demand there’s a surge in prices on places like Amazon. I saw a pull-up bar triple in price! Be aware of what you would have paid before and although you might have to allow for some extra expense, don’t get ripped off.

Try getting second hand items

Lot’s of people are having clear-outs this year and are realising that they’re never going to use those weights they bought. If they’re a decent price (compare to retailers) grab them!

Only get what you need

Have a thing of what you actually need right now. If you’ve never done any weight training in your life are you really going to use a barbell now? Probably not. If you want some recommendations of what to buy, feel free to ask me.

Don't buy into gimmicks

If you’re going to buy fitness equipment for your home, please don’t buy into overpriced gimmicks! Stick to the tried and tested classics – free weights! That’s all you need.

Well, a pull up bar or a suspension trainer for your virtical pull exercises wouldn’t go amiss, but stick to the basics. 

Don’t buy anything that’s classed as ‘core training’ either, absolute waste of money.

What equipment to look out for

As of the time in which I’m writing this (November 2020) I’d suggest keeping an eye out for stock via the links below. Set up stock alerts where possible or keep an eye out for second-hand alternatives. 

(Please bear in mind that the items listed may be out of stock, I’m suggesting the type of item to get and an appropriate price range for the item)

Adjustable Dumbbells

Adjustable dumbbells give you loads of options and I would actually go for these first before anything else if you can get your hands on them as they’re more versatile. 

Buy Opti Vinyl Dumbbell Set - 20kg | Dumbbells | Argos

Help to strengthen and tone your whole body with this vinyl set of dumbbells. Whether you're looking to gain muscle or lose fat these dumbbells can help you on your exercise journey. The spinlock grips make it easy for you to add or remove weights as you progress.

Adjustable Dumbbells and Barbell

Best of both worlds here! If you can get anything like this it would be ideal for your home workouts because you have so many exercise options to choose from.

Buy Opti Vinyl Barbell and Dumbbell Set - 35kg | Dumbbells | Argos

Enjoy a great, full body workout at home with this Opti Dumbbell and Barbell Set. The spinlock system makes this set ideal for both beginners and experts as the weight increments can be changed easily as you progress. This set is ideal to strengthen and tone both your upper and lower body with a range of exercises.

Fixed Dumbbells

Fixed dumbbells aren’t a bad idea if you’re more of a beginner and you can get a selection of them.

Don’t bother with super light ones targeted at women though!

Buy Opti Dumbbell Tree Set | Dumbbells | Argos

Make the perfect start to your fitness journey with this dumbbell and stand set. Ideal for beginners, the dumbbell tree holds three pairs of dumbbells weighing 1.1kg, 2.3kg and 4.5kg respectively. Train your whole body building your strength and conditioning at your own pace and then easily store the weights on the tree when you're done.

Kettlebells

Kettlebells are brilliant, I love kettlebell training. I would suggest that you get a medium and/or heavy weight if you’re only getting 1 or 2! 

Buy Opti Vinyl Kettlebells Orange - 10kg | Kettlebells | Argos

Grab hold of your exercise routine and take control with this 10kg kettlebell. It's comfortable to hold thanks to the vinyl handle and body, meaning you can get on with strengthening and toning your muscles. They also help improve your endurance, cardio stamina and promote healthy weight loss. Size H28.3, W20, D25cm.

Cheap Barbell and Weight plates

If you fancy getting yourself a barbell and weight plates that have a more to them, lots of people have cleverly started manufacturing these in the UK.

Resistance bands

If you haven’t got the space for weights then these might be a better option for you just to stay active in the meantime.

Pull up bar

Vertical pulling exercises is something that’s often missed from things like classes and home workouts. An easy way to get around this is getting your hands on one of these and finding a suitable doorway for it to fit into!

So there’s your basics! What are you going to go for first? If you’re stuck please do get in touch.

Where else to buy?

I know I’ve featured Argos a lot here, but you might be better off finding weights elsewhere if they don’t have the items in stock.

Try places like TK Maxx, The Range, Home & Bargain, Aldi, Lidl and Sports Direct because they sometimes have weights in stock, but not always.

And of course, Facebook Marketplace, Ebay and Shpok! But make sure you’re not paying too much.

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