Bring your home workout to another level without using any equipment with the help of a weighted vest. You have probably seen some athletes wearing them during training and their workouts, but how can these vests help you transform your workout and your body?
What is a Weighted Vest and How Does it Work?
If you’ve seen a bulletproof vest from the cop movies you’ve watched, it is almost similar to what a weighted vest for training looks like. You slip your arms through the sides and secure it with velcro or zip-up in the centre.
However, the weighted vest comes in different designs. Some may include two pieces of metals placed one at the back and one in front which connect to the shoulder straps.
Others may have extra spaces, so you can easily add weights to the vest. No matter which design you prefer, the most important thing is what these vests can do to your body and workout.
The weighted vests work almost the same as the resistance bands. The additional weight from the vest forces your body and muscle groups to work overtime and harder due to the added strain.
Your simple workouts can be turned into resistance sessions when you wear a weighted vest. Your usual running or walking exercises will be taken to another level without the need to add more exercise time. But you’ll see a significant improvement with your body.
Here are seven workouts you can try at home while wearing a weighted vest.
1. Abs Walkout
Who wouldn’t want to have a strong core and 6 packs? If you want to work out your abs better, try the abs walkout while wearing a weighted vest.
To do this exercise, position your body like when you are about to do push-ups. Use Your arms and legs to support your body while on the floor.
Now move your arms forward, as if they are walking until your stomach is only a few inches away from the floor. Then reverse your movement, let your arms walk backwards. Repeat this routine at least 3 times
2. Plank Press Up
Another ab exercise you can try is the plank press up. Almost the same position as the abs walkout, the only difference is you will lean on your toes and forearms.
While in that position, place your hands where your elbows were then bring your body up by straightening your arms. Lower your body down do it on the other side. Repeat this exercise 6 times on each side.
Doing this exercise without a weighted vest can hurt already, so expect more pain when you perform this. But don’t be discouraged, you’ll be happy with the results.
3. Plyometric Skater Jump
If you want a rather more challenging ab workout, try the plyometric skater jump. This exercise is great for working out your smaller ab muscles. However, don’t tell us that we didn’t warn you, this can be a bit difficult.
Start by crossing your left leg behind your right leg. Then do a half squat with your left hand touching the floor, now jump to your left. Then repeat to your right side. Continue hopping from side to side. Do at least 3 hops in each direction.
4. Mountain Climbers
If you want to build more muscles, try mountain climber exercise. While in a press-up position, bring your left knee up going to your left elbow. Bring it back to starting position then do it on your right side. If you want to get the best results, do at least 20 reps.
Almost similar to an MMA burpee, this exercise will pump your heart. The starting position would be by standing up and ensuring your spine is straight. Then jump to the ground like when doing a press up, then go back to starting position and repeat. This exercise should be performed with your upper body. Perform at least 5 reps of the sprawl.
6. Prisoner Squat Hold
Now, let’s do some lower body workouts with the prisoner squat hold. Start by taking in the prisoner position. You know how it looks like in the movies, with a person standing tall and the fingers on the back of the head.
Do that position, then go down and take the squat pose, hold the position for at least 5 seconds after you stop at the bottom. Then go back to starting position or the prisoner pose again.
To get the most out of this workout, do at least 3 reps of this exercise.
7. Pistol Squats
Now, let’s make your usual squats more exciting and challenging by trying the pistol squats. Lift one of your feet out then slowly squat down as low as possible with both arms extended in front, and then go up. Repeat it at least 4 times before switching to the other side. Try your best not to topple over.
Weighted vests can be a great addition to your home workouts, the best part is you don’t need additional workout equipment to achieve your goal body. Whatever your fitness and strength level is, you can benefit from a weighted vest.
Also check out this article about weighted vest myths you should know about.