[Episode 09] How To Train From Home

by | Mar 27, 2020

Are you spending more time at home these days because of the pandemic and curious about how to train from home?

Well, this episode is for you! Today we looked at how you can train at home during self isolation.

I get that it’s a pretty ploppin stressful time we’re collectively going through right now.


In the past week, I’ve had a bunch of folks reach out asking about how training at home or joining our online training program to keep active.


You see, just because we can’t go out doesn’t mean we can’t move our bodies in a variety of different ways with different things that we have laying about at home.

Of course, only if we are up to it. No pressure to move if you don’t feel like moving!


Using household items as weights

One of the best household items you can incorporate into your movements is a backpack. It can be loaded up with as much or as little as you like and works a treat with increasing the intensity on a whole range of movements.

A loaded backpack is gonna offer a pretty evenly distributed load on your body, which helps  to keep movements safe. You can do any squat or deadlift variation, lunge step, push up, chest press, shoulder press, sit up (with pack on your chest), loaded hip raises or crawls.

There’s one thing to keep in mind if you’re using a loaded backpack in your session, which is particularly important if you’re using it for and squat/deadlift/lunge variation. This is to keep your chest up as much as possible and your shoulders down and back.

If you find it’s too hard to keep your chest up consistently during movements, consider removing some weight from your pack. It may be that you’ve started a little heavy. Remember, it’s better to start light and add load gradually than to go heavy straight away and risk injury.


ANNOUNCEMENT:  The At Home Training Program has arrived!

If you’re at home and new to training or have trained in the past and just don’t know where to start now, because figuring out what to do and when to do it can be overwhelming, we can help.

Because of the amount of folks that have been reaching out to us for support, we wanted to create something that was accessible (considering how many folks are losing jobs and stuff at the moment) but of the highest quality training.

That’s why we have put together the At Home Training Program to support the needs of all TGD and LGBTQIA+ folks over the duration of this pandemic.

What is it?

The At Home Training Program is a series of training programs, all of which contain the best movements to practice that will help folks get their bodies moving safely. It does not require any prior training experience or special abilities to practice these sessions.

The sessions I’ve designed are all based on the knowledge I’ve accumulated over the past seven years, working with hundreds of amazing humans. All of whom have had their own unique variations in physical functionality and movement ability.

Our At Home Training Program gives you a gradual introduction to movement and I’ll be there supporting you as you train.

So there’s no need to educate your trainer on what it means to be TGD!

When you join us, you also get invited to join our rad as online community so you can be part of a group of other epic TGD folks that are all learning how to move and connect with their bodies too.

How much does it cost?

Making this program accessible has been one of our biggest goals. That’s why we’re running this epic program at a discounted rate from $15 to AUD$10 a week. Just use the coupon COVID-DISCOUNT during checkout.

You can join us and start any time that you like! We have NO lock in contracts.

Your payments are kept secure through Stripe, and you’ll have a payment of $20 automatically come out every two weeks (plus a small transaction fee), beginning from the day you join us.

What’s Stretch Club?

When folks train, sometimes our muscles can feel a bit used and tight. This is a good thing! It means we are making progress.

But we also need to look after ourselves by doing gentle ‘recovery’ movements to keep ourselves feeling great and mobile!

This is why we give you free access to our TWO Stretch Club sessions (held twice a week online via zoom).

Just jump in to the zoom call, and follow along to the class.

*Accessibility: These classes do require you to be able to kneel and lie down without pain.

Try it out for free!

If you want to try us out before you jump in for our at home program, you can try us out free for 7 days and check out exactly what you’ll be receiving. This will give you a pretty sweet introduction on how to train from home!

If that’s too much of a stretch and you’d like to start a little slower and keep your options open, you can check out out NGF YouTube channel and add some movement to your day by following along to one of our mobility exercise tutorials.

Bowie Stover Thinking Pose

Bowie Stover

Pronouns: they/them

My passion to help others through developing an active and healthy lifestyle, along with my desire to contribute as much as I can back to our queer community, has led me to co-found Non Gendered Fitness. To be a small part of your day that makes a HUGE impact on your life would be one of the most gratifying and rewarding experiences that I could hope to have.

Download the app. Daily Training Sessions. Habit Coaching. Join The Community. Start Now.

Get in touch

Got any questions about this episode?
Share your thoughts with us in the comments section below! We’d love to hear from you!

Would you like to learn about how we may be able to support you?
Feel free to go to our contact page and send us a message.

Interested in online training?
Jump in and try out our 7 day free trial.



You can also find me (Bowie), Non Gendered Fitness (NGF) and Non Gendered Fitness (NGF) on instagram and Facebook at the links below.

Bowie: @the.no.t.enbie
NGF: @non_gendered_fitness



Non Gendered Fitness FB Page

Non Binary Fitness Coach Bowie Stover kneeling with two kettlebells

Bowie Stover
Kettlebell and Movement Coach

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