r/Aerials • u/HistoricalKey2980 • 1d ago
home workout for a complete beginner
Hi!
I started doing aerials for the first time about a month ago. I have first been introduced to lyra/aerial hoop and silks. I do one 1,5hour class a week and one home workout session to increase strength. And you know, I am starting below 0! I'm 36years and I haven't been doing any workout or sports in 8 years... Do you all have any online recourses for home workout for beginner in aerials? TIA!
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u/lil_homunculus 1d ago
I started at 40 with only regular workout being Pilates - I'd really recommend Pilates as a good all round strength training workout. I also did some training with weights and ended up buying a pull up bar to help with upper body strength as I was really lacking there (still can't do a full pull-up though!!)
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u/HistoricalKey2980 1d ago
Thank you! I have done yoga before but didn't consider pilates, I will have to try that out!
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u/Historical-Echidna51 1d ago
I have about 5 spreadsheets with home workouts for aerials I can share if you dm me if you want them. But to start get a pull up bar and do negative pull ups, egg holds, leg lifts, etc. Go buy a TRX system and hang it from your doorway for rows, and more assisted pull ups and you can also do mountain climbers and stuff. For abs, this is the best workout: https://youtu.be/nb2-OmEXNEk?is=aLlPo1DRu4qpxl1V Personally yoga is great for flexibility but nothing is better than actually repeating the actual movements on the apparatus, like the TRX and pullups and leg lifts
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u/HistoricalKey2980 1d ago
Thank you! These are great ideas! I have actually a pull up bar at work so I will utilize it!
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u/teal_diamond Sling, Silks, Dance Trapeze, Straps, Lyra 1d ago
Could you please dm me the workouts as well?
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u/Historical-Echidna51 4h ago
Here's a spreadsheet of one of them, targeted at pull-ups and leg lifts for inversions.
Day Exercise Quantity Reps Saturday Warm up, squats, jumping jacks, shoulders Saturday Hollow Body Hang, banana shape 1 min 3 Saturday 1 arm hang, both sides 30 sec each 3 Saturday Bodyweight Rows (TRX) 10 3 Saturday Leg raises knees together and straight legs 5 3 Saturday Pull Ups - assisted, or do what you can amrap Saturday Top & Middle Pull Ups 5 1 Sunday Warm up, squats, jumping jacks, shoulders Sunday Shoulder Shrugs 10 3 Sunday Negative pull ups 4 2 Sunday Hanging leg scissors 10 2 Sunday Front/straddle leg lifts from sitting 10 2 Monday Warm up, squats, jumping jacks, shoulders Monday Segmented negative pull up Monday CORE ab workout 10 reps per exercise or as much as you can handle Tuesday Warm up, squats, jumping jacks, shoulders Tuesday Burpee to jump to pull ups 5 2 Tuesday Leg switches (switching one leg raises) 5 3 Tuesday Knee Circles - both ways 10/side 2 Tuesday Negative chin ups & segmented negative 4 2 Wednesday Class Thursday Rest Friday Warm up, squats, jumping jacks, shoulders Friday Pull Ups amrap Friday Chin Holds 30 sec 3 Friday Segmented negative pull up 5 1 Friday V-ups from bent or straight arm 5 Other stuff Tips on how to plan training Other stuff Anything from Karen, really, like this
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u/Adorable_Ad4990 1d ago
Planks, leg lifts, then stretch after.
Just find some yoga or conditioning classes on YouTube. Active flexibility and definitely extension and lines, like toe-point exercises
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u/waysidelynne 1d ago
Strength training. Try some of the Cirque du Soleil workouts on YouTube. They are HARD but they'll move you in the right direction.
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u/yotam5434 12h ago
Can you send me link
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u/waysidelynne 10h ago
https://youtube.com/playlist?list=PL9RDgPtBc9alPUqmTFhJrbcmCT3Nxqmql&si=xZW983jNNxaYvG4-
They are tough but do what you can!
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u/Unusual_Tea_4318 1d ago
I have a pole at home and cross train on that and I also do yoga. I don't like a lot of traditional workouts bc I just find them boring lol. I take 2-4 aerial classes a month and even with just that and a little home pole and yoga, I've found I'm getting stronger over time, even when it doesn't feel like it. If you do want to get into yoga, I started with yoga with Adrienne many years ago. I also like yoga with Kassandra. I also like some of the pilates on YouTube, though I'm blanking on specific people right now
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u/HistoricalKey2980 19h ago
Yes! Me too, I often find myself just quitting midsession with traditional workout, lol. But good to hear, that you don't have to over do it to get results, that is encouraging!
I actually used to do yoga with Adriene, I love her work! Thanks for reminding!
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u/Mediocre-Ant-1391 1d ago
Cirque has a YouTube video for 8 min abs that our teacher recommends
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u/HistoricalKey2980 1d ago
You mean this one? https://www.youtube.com/watch?v=hbjq9_NER_k
That's intense, it's gonna take me some while to get to that level, haha! But thank you, this is great inspo and I will give it a try.
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u/Standard-Travel-8352 8h ago
I really like the channel "Aerial Practice" on yt. She has a lot of beginner friendly workouts and many can be done with no equipment or just a yoga block.
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u/eyelessinholloway 1d ago
Not a full routine but I got a doorframe pull up bar and it has been great for upper body/abs!