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A Celebrity Trainer’s Guide to 5 At-Home Workouts

New York-based celebrity trainer Joshua J Holland is the founder of SystimFit, a company that specialises in online fitness training. A fitness expert, Holland applies his knowledge of science, nutrition, and sports to customise training programmes for his clients. Here, he lists the latest trends for those looking to work out at home without going to the gym.

By Joshua J Holland
05 May 2020
Going online

One of the things I’ve noticed as a current trend is that people are relying on online resources a lot more. These people are going online and using technology to either work with their trainers or to find different classes that they want to take on to keep healthy and fit.


Steel mace

I’ve recently picked up practising the steel mace, which is a very ancient tool. The mace, or gada in Hindi, finds its roots in the northern regions of ancient India. Warriors were known to train with heavy maces that were made from a variety of materials, from bamboo to stone, to increase their strength. Steel mace workouts are known to improve stability, balance, coordination, and muscle endurance. It resembles a long pole with a heavy ball at the top end. One can work out by swinging it in a variety of motions. Because of the difference of leverage points with this tool, a huge swing and momentum is created which your body has to learn to navigate.


Working with your own weight

I feel the number one thing that people are looking for is bodyweight exercises such as yoga and pilates within the home. It is probably the most sought-after trend since the beginning of the COVID-19 pandemic.


Using personal spaces to workout

As a result of lockdowns across the world because of the COVID-19 pandemic, people are now looking to train in small spaces. They want to know things such as “how to get a workout in a bedroom or hotel room” or the “top tools you can use at your home”. As a result of this, people who do not have gym equipment lying around are using backpacks filled with heavy books as weights. At times, water bottles are used as small hand weights and thermos mugs are used as foam rollers – so there are several ways to get creative!


Stick mobility

Currently, there’s also a big focus on mobility work. For instance, there’s stick mobility. In this workout, you use a specially designed stick, which is from 5 to 7 feet long and flexible from the centre, to do stretches. Through movement practice, this workout aids in acquiring full-body strength, good posture, and stability. It helps the body get into different positions to help deal with different mobility issues – which I feel is very valuable and very important. I refer to the videos online but I also try to come up with some of my own moves.




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