Now how many of those workouts were skipped because you either:
a) didn't have enough time to go to the gym, or
b) didn't feel like driving to the gym before/after work
In case you didn't notice, both of these excuses have to do with "not going to the gym."
In this post, I will break down the equipment needed to have the ability to exercise from home, prices included!
Warning: You will no longer be able to use "I don't feel like going to the gym" as an excuse after reading...
Why Workout From Home?
When it comes to planning time to exercise, gym-goers have to factor in: driving to the gym, changing clothes, talking with friends at the gym, waiting for a piece of equipment, etc. This can add upwards to an HOUR for some; an hour that could be used in a more productive way.
*Mini-rant: I'm advocating the government to mandate a "workout hour" every day from noon-1pm. Everyone MUST exercise from noon to 1pm, every day. Period. This would not only help the fight against obesity, but also help us be more productive in the afternoon! I'm not holding my breath on this one though...
Anyways, here are five reasons why you should workout from home.
1) Save time- think about how much time you could save not having drive to the gym
2) Get rid of that expensive gym membership
3) No more wiping someone else's nasty sweat off equipment
4) You can hire me as your personal trainer (but seriously...)
5) You can blast your favorite guilty pleasure music (which may or may not be Haddaway for me...)
I understand most folks don't have extra $$$ to spend on gym equipment, which is why I broke it down into different price categories.
Price: $15 on Amazon
Not only can this serve as a pull up bar, it can also be used as an anchor to attach a suspension trainer or resistance band.
Exercises: chin-ups, pull-ups, neutral grip chins, leg-raises
Price: between $10-30 from Perform Better
The uses for resistance bands are endless.
(I recommend the 1/2" or 1" bands.)
Exercises: Anti-rotation presses, single-arm rows, monster walks
Price: $15-20 on Amazon
I'm a big fan of using a stability ball for trunk exercises.
It also serves as a great "chair" when sitting doing paperwork!
Exercises: stir-the-pot, single-leg supine curls, rollouts
Price: $15 on Amazon
I consider a foam roller to be a "poor man's massage." A great tool to be used prior to a workout or as a separate mobility day.
"Must-roll" areas: traps, hips, calves
Price: Valslide: $30, Furniture sliders: $13
These are becoming more popular, and rightfully so.
Valslides are the original sliders, but furniture sliders work just as well.
(Here is more information on the original Valslide)
Exercises: Supine leg curls, single-arm flys, reverse lunges, mountain climbers
Price: $7 on Amazon
If you can't afford a jump rope, feel free to use an imaginary one. Remember you can't "mess up" when imaginary jump-roping though!
Exercises: single foot side to side, square, 30 seconds fast/30 slow
Price: $129 from Lifeline USA
TRX is the most popular suspension trainer, but I'm becoming a fan of Jungle Gym. It accomplishes the same thing, is cheaper, and comes with a door mount.
Exercises: Rows, Rear Foot Elevated Split Squat, Body Saw Plank
Price: $58 on Amazon
Add resistance to everything by wearing a weight vest. Heck, for an added challenge, throw this thing on and go about your daily activities!
Exercises: Squats, single-leg dead lifts, push ups, planks
Price: $30 - 100+ from PerformBetter
I contemplated whether to put KBs first in this list, but the price can sometimes deter folks from purchasing them. KBs are becoming one of my favorite pieces of equipment (my roommate being a RKC helps).
Men: 10kg and 28kg
Women: 4kg and 20kg
*An entire set is optimal, but two KBs will get you started
Exercises: Get-ups, presses, windmills, swings, carries, goblet squats
Price $250+ from EliteFTS or $129 from Amazon
Want to get in shape? Ditch the long/slow endurance runs, and start pushing a sled! If you can't afford a sled, you could always put your car in neutral and push away?
Exercises: forward push, sled drag, side push
*Note: toy cars cannot be substituted *
It probably isn't a good idea to let go after either.
No More Excuses!
A home gym = no more using the excuse "I don't have enough time to go to the gym."
Roll out of bed, enjoy a cup of coffee while going about your early morning routine (bathroom, devotional, emails, etc.), then get a workout in!
Make it happen.