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Best WFH Fitness Tips

With gyms still being closed or under capacity limits in many states and WFH still being very prevalent, what have people found to be successful in maintaining fitness? Whether you used to go to the gym/studio before or after work, or if your office had a gym, or if you weren't doing anything, what have you found to be successful for the past year? Home fitness companies across the board have struggled keeping up with the demand of the past year, so I am curious to hear about the preferred methods to stay in "shape."



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๐Ÿฑ Off-Topic
7
E_Money
Arsonist
+8
Outbound Sales Manager- US
All you need are a couple DBs and a pull up bar.ย 

I gained 30lbs of muscle over the pandemic with just that- don't over think it!
ChiDawg
Politicker
+3
Senior Account Executive
For several months at the start of the pandemic all I had was a DB, resistance bands and a pull up bar! You're absolutely right, you don't need a full home gym to make gains!
E_Money
Arsonist
+8
Outbound Sales Manager- US
GAINZ
LordBusiness
Politicker
+7
Chief Revenue Officer
I keep trying to tell my son this. Heโ€™s always talking about โ€œneeding a gym membershipโ€ and Iโ€™m like dude, you can get big by doing all body weight stuff
ChiDawg
Politicker
+3
Senior Account Executive
Depends on what the goals are. Sure, you can gain solid muscle sticking with bodyweight exercises, especially when just starting out, but eventually you get diminishing returns. If the goal is to continue building strength or acquiring mass, that is when compound lifts and barbell movements really come into play.ย 

Note: NOT a physical therapist or trainer, just been around fitness most of my life.ย 
Chep
Arsonist
+9
Business Development Team Lead
Respect๐Ÿ”ฅ I think this is a great point though. So many good exercise videos on youtube. Throw in some dbs, a pull up bar, and a place to do bodyweight exercises you can get after it in a home gym.
BigMeech
OG Sales Savage
+9
Senior Account Executive
Workout bands + outdoor cardio (running, biking, skiing). I basically re-wrote my gym plan to be resistance band specific. But, you can 100% just do body weight routines if you know which muscle you want to target and how it moves.ย 

I also started going on more short walks during the day if I have gaps in my schedule.ย 

Luckily, my gym just re-opened but I was on the resistance band train for about 12 months.ย 

But honestly what made a huge difference was switching my nutrition up - because of WFH and quarantines I need to eat WAY less than I was before, simply due to being more sedentary.ย 
ChiDawg
Politicker
+3
Senior Account Executive
The resistance bands were a huge get early on in the pandemic, and have served me well still. They are a great option when traditional weight training isn't available.

My dog has been a great excuse to get up and go outside on short walks throughout the day. Really helps to break up the monotony and get some fresh air!ย 
Grant_Horun
Politicker
+2
Account Executive
What's worked for me is 2 a days. I wake up around 6:30 and do a 30-45 minutes of cardio. This is usually running 2 - 2.5 miles on the treadmill HITT style. Then I do some boxing on the heavybag.ย  This is great because it is a wake up and gets the blood flowing for the day. In the afternoon I will do 30-45mins of weight lifting to make sure im getting those gains.ย 
ChiDawg
Politicker
+3
Senior Account Executive
I'm also a huge fan of the morning routine. I find it makes a big difference in my productivity and energy throughout the day. I like the idea of the two a days, but you have to make sure you're getting the necessary recovery as well.ย 
fuzzy
Notable Contributor
+21
CMO (Chief Meme Officer)
BodyBoss 2.0, bowflex weights, and a low carb diet is my aspiration.
LoneMaverick
Opinionated
+2
Strategic Account Leader
We just picked up a rower and itโ€™s awesome. ย I also really like kettle bells.
ChiDawg
Politicker
+3
Senior Account Executive
Kettlebells are so versatile. They're really one of the best pieces of equipment you can have at home. Glad to hear you like the rower - not sure I would want one at home, but that's just me! I recently got a Peloton which I've been enjoying a lot.ย 
LoneMaverick
Opinionated
+2
Strategic Account Leader
My rower is like a peloton, itโ€™s from NordicTrack and has a screen so there are classes. ย Iโ€™ve donโ€™t the bike thing and the rower is so much more engaging to me. ย 
Trinity
WR Officer
+7
BusDev
I'm fortunate that I have a gym set-up at my house prior to Covid. I subscribed to various fitness apps like Studio and Cityrow to follow their program. I also get up first thing in the morning to exercise.
tentativeonthecalendar
Good Citizen
Sales Development Representative
Burpees and chin ups baby!
LordBusiness
Politicker
+7
Chief Revenue Officer
I try and take 3-4, thirty minute walks a day. This is obviously easier in the spring snd summer months.ย 
slaydie
Politicker
+3
Account Executive
I'm by no means a fitness or gym enthusiast but with lock down and that sales pressure we all know and love I started doing online workouts. I completed Heather Robertson's 12 week workout plan on YouTube. You just need a set of weights and an exercise ball (but that's optional as you can modify exercises). I liked it and now continue to do her videos - totally recommend! P.S it's free
SaaS1994
Director of Sales
Ben Greenfield has a great philosophy of "greasing the groove" which entails periodically taking breaks to do pushups, pullups, kettlebell swings, etc. It takes 5 minutes, gives you a nice break, and is damn near as efficient as a cup of coffee. Do 3 minutes all out, 2 minutes to catch your breath, and get back to work.ย 
ChiDawg
Politicker
+3
Senior Account Executive
That's a new one for me, but I'll have to try it out. Thanks!
champchamp
Catalyst
+5
Enterprise Sales Development Representative
I did the Murphy workout for 4 weeks, 5 days a week and gained 7 lbs of muscle.ย 

Biggest factor was eating healthy though!
ChiDawg
Politicker
+3
Senior Account Executive
That is some hard work! Good for you with sticking to that
champchamp
Catalyst
+5
Enterprise Sales Development Representative
Thanks man! Forgot to mention I did it without the weighted vest haha! Shit would've been impossible.
BillyHoyle
Tycoon
+10
Senior Account Executive
AT is a god
amyhyoung
Opinionated
+3
VP Operations
My second bedroom has been turned into my wfh office + gym. In the mornings before work and after a 10 minute meditation, I do a variety of 15-30 min yoga/pilates/HIIT online classes (AloMoves, YogaGlo, and a few other individual trainers who offer online videos). I use a weight vest + dumbbells for squats and deadlifts, but otherwise everything else is body weight. Now that weather is getting better, I sometimes replace the online classes with a quick mile run just to switch things up a bit.ย 


Setting a morning routine of short meditation + workout before work has been nice because by the time I get off work, I have zero motivation to work out.ย 
StraightCashHomey
Opinionated
+1
Manager, Commercial Sales
Get some cordless buds and go for a run.ย  Set a goal for yourself.ย  It will allow you to stay committed.
Ch
ChunkyButters
Opinionated
+2
AE
push up challenge

Start with 50 push ups a day, 5-6 days in a row, rest day(s) over the weekend, then increase by 50 every week until you hit 500.
Week 1: 50
Week 2: 100
Week 3: 150ย 
etc, etc

Throw in an afternoon run, activities on the weekend (skiing, hiking, dirt biking, rec sports, etc.), sit ups/crunches, some squats/wall sits between calls, and you've got yourself a good workout.ย 
betweenworldandme
Good Citizen
Enterprise Account Executive
I just followed Nike Training Club and put a target to workout atleast for 15 mins everyday. The app is totally free and super easy to follow and you can get fit with just a yoga mat in tow. It's been 4 months and I feel I'm at a great place physically. Don't have any bulging biceps but I can certainly call myself fit and healthy at this point.ย 
Adslanger1
Opinionated
+3
Senior Account Executive
I live in Scottsdale so running and hiking are easy but find myself attached to my laptop and rippin dials so usually I resort to push ups and curls. The occasional calisthenics (like Iโ€™m in prison but SO thankful Iโ€™m not) help too. Itโ€™s all about finding your routine that works.
Tsege331
Good Citizen
SDR
I run in my apartment complex neighborhood and mainly go to the gym to run a fast pace on the treadmill and lift weights I still don't know what I'm doing weights wise in the gym. No one in the WeWork uses the gym so I plan to use it instead of going to my neighborhood gym that has people in it. That way I can work out in my job's gym and not feel embarrassed or judged.
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