2955: Training Glutes and Abs From Home (No Gym Required)

SPEAKER_1 (0:00)

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, with your hosts, Sal Di Stefano, Adam Schafer, and Justin Andrews.

Sal Di Stefano (0:13)

You just found the most downloaded health, fitness, and entertainment podcast in history. This is Mind Pump. Today's episode, we talk about how to build your glutes and abs at home. No gym required. Now, this episode is brought to you by a sponsor, Ketone IQ. Look, if you want the benefits of being on a ketogenic diet, so the sharper mind, the calmer energy, good energy that's consistent, not stimulant-based like caffeine, but rather something that makes you feel lifted and sharper. That's what happens on a ketogenic diet. But the problem is, it means you got to eat no carbohydrates. You got to eat zero carbohydrates to make that happen. Well, ketone IQ are exogenous ketones. Literally, it looks like a little shot bottle almost. You drink it, and then within 15 to 30 minutes, your brain is running on ketones, as if you're on a ketogenic diet. So you get the benefits of a ketogenic diet, the sharpness without having to cut out the carbs. It's a great product. I use it before every podcast. Go check them out, get 30% off. Go to ketone.com/mindpump. On that link, you'll get 30% off plus a free gift with your second shipment. Also, we have a brand new workout program, MAPS Abs & Butt. It's a full body program, but the emphasis is on abs and butt. It's 40% off right now, and we're going to throw in a free MAPS program, Muscle Mommy or Muscle Mommy 15, and two free guides. Go to mapsabsandbutt.com, use the code launch for the 40% off discount, the free program, and the free guides. Here comes the show.

You've been told you need a gym full of all kinds of machines to develop your abs and your glutes. Look, that's just not true. You can build around glutes in a strong midsection at home with almost nothing. If you train them the right way. That's right. That's the whole episode. That's what we're going to talk about today. Let's go. That's a common, I don't want to say excuse, but I'll say kind of roadblock that someone will have when it comes to getting on with their fitness, trying to accomplish a fitness goal is that they don't have a gym membership, but they don't have access to lots of exercise equipment.

You don't need lots of equipment at all to get a phenomenal physique.

And I really want to talk about that because it's a roadblock. It's not a true one.

Adam Schafer (2:30)

Well, it doesn't matter if you had a gym or not. There's a certain point that we're going to start as far as load and stress on the body and then we're going to progress over time. And so much of that can be accomplished at your home anyways.

I've been able to take a client really, really far before I ever felt like, hey, you need to go invest in this weight or this thing. It's like we could do so much at home with a pair of dumbbells or very minimal equipment as far as building a body that we want.

Sal Di Stefano (3:01)

Yeah, you know, one of the challenges around that, Adam, is when people look up home workouts or equipment-free workouts, they get a lot of these kind of hit style cardio style workouts.

Adam Schafer (3:12)

Yeah.

Sal Di Stefano (3:13)

And so what I'm here to say is you could do traditional muscle building strength training with very minimal equipment. It's not just the jumping around doing crazy stuff, hit workouts. We're talking about the kind of workouts actually build the glutes that you're looking for, that actually develop muscle.

You don't need tons of equipment, you just need good programming. In other words, you need to know how to strength train properly with minimal equipment to make it happen.

Justin Andrews (3:35)

Yeah, adjust the tempo, adjust some other acute variables so it's like, you know, you're still going to get the strength component in there and you're going to get the rest periods and you can emulate a really good weight training type of program with body weight even.

Adam Schafer (3:48)

Oh, I think that's because the at-home workout for many decades were the Jane Fonda videos, the VHS, it all started there. Yeah, and a lot of those were really built off of calorie burning, keep you moving type of workouts.

Justin Andrews (4:07)

And they're trying to entertain you too.

Adam Schafer (4:09)

Yeah, so I think that's part of the reason why, is I think that we still attach home workouts with this like, you know, stand in front of a TV and watch a routine and keep it moving and sweat and burn. And not a lot of people know how to, to Justin's point, with isometrics or, you know, doing body weight movements and slowing down the tempo and finding ways to really...