013 Get your free, editable Simplified Strength Training Matrix at www.joywilder.com/workout! Little known fact: I'm a former, ACE personal trainer and indoor cycling instructor!

The way I like to think of it is to invest in yourself in the front end or pay for it on the back end. So invest in working out now and don't pay for it with no energy, illnesses, heart issues, etc.

4 Keys to working out from home:

1. Give 24 hours for muscles to rest between strength training

Strength training basically breaks down the muscle and then the muscle needs at least 24 hours to rebuild that muscle back up.

If you don't give it the 24 hour rest, you're not getting the highest ROI on that workout. So give it a rest and rebuild that muscle while you sleep.

2. Workout all 10 muscles groups on a regular basis

1. Chest
2. Back
3. Biceps
4. Triceps
5. Core
6. Quads
7. Hamstrings/Glutes
8. Inner Thighs
9. Outer Thighs
10. Calves People generally break up their days in two ways: all strength training one day and all cardio next day OR upper body + cardio one day and lower body + cardio next day Power Tip: Vary your workouts to get max results. I developed my Simplified Strength Training Matrix that you can use and/or edit! This helps me to keep track of workouts I've done for the week so I can easily switch it up on the next day or every couple of days. Make sure your Strength Training Matrix lists all 10 muscle groups and various workouts for each and that it's designed around equipment or space that you have.

3. Have the right equipment. When working out at home, you need some key workout equipment that doesn't break the bank and that can still give you a full body workout. Here are some of my faves:

• Exercise Bands: This is probably the easiest thing to invest in. These alone can handle a total body workout.
• Weights (in various sizes)
• Exercise ball or dinosaur eggs
• Exercise bar
• A Step
• Elliptical or exercise bike
• Heart rate monitor
• Bluetooth
• Protein Shake

4. Join some sort of community while working out from home. It can be really easy to not workout at home, so find a group to help encourage you along the way and your success rate will be a lot higher than if you did it by yourself.

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