Fitnessing at home!

For around a year now, I have been working out alone or at home. I actually don’t mind it, although working out with friends is definitely fun. The biggest reason for exercising solo is time. My schedule is different every single day. I always tell myself I am going to start going to sleep earlier and getting up earlier – heck, I even scheduled time early in the morning on my work calendar to get on the treadmill. Alas, I always end up doing dishes or folding laundry instead… or I end up sleeping in later than I want to because I stayed up too late watching Handmaid’s Tale (omg).

So, I end up working out at random times, and usually need to squeeze my sweat sessions into 30-45 minutes (as opposed to the 60 minutes I would love to dedicate to it). For now, it is just the way things are – and I am alright with that! One day in the future, I dream about getting back in a traditional gym setting. Until then, I have picked up a few tricks here and there for creating workouts that target my goals without requiring a lot of equipment. Although my garage gym is fairly tricked out (thanks to the hubs), I keep it pretty basic.

For those of you who are looking to incorporate some fitness into your life without breaking the bank on a gym membership or lots of expensive equipment for your home, I have some tips and must-haves for you!

First, get yourself some easy to use, easy to store, versatile equipment. My husband has morphed our entire two car garage into a home gym. This is a blessing and a curse (like having a great gym, but also having to carry the groceries in from outside even when it’s raining), but I realize most people likely still use their garage, basement or other storage spaces for their originally intended uses. Therefore, I am going to share a few items that can give you a great workout, but don’t take up a ton of space in your home.

Resistance Bands

I highly suggest buying 2-3 types of resistance bands. These take up virtually zero space, but the opportunities to use them during exercise are endless. Here are the 3 I would suggest:

Slingshot Hip Circles: If you are targeting to work on your hiney, glute activation exercises are KEY to optimizing your workout. Slingshot Hip Circles from Mark Bell can be used for glute activation, dynamic warm-ups, strength, and increased mobility. This is a thicker, more resistant version of bands you typically see during workouts. Things like sitting hip abductors, walking sideways (on each side), air squats, etc. before your regular workout can make sure that you’re making the most of the work you’re doing and targeting the muscles you want to target.

Small Loop Bands (of varying resistance): A good pack of bands that vary in resistance level can help to enhance many parts of your workouts. Use one band around your feet during bicycle kicks to target your abs, or around your thighs during clam shells to target inner/outer thighs, hips and obliques. You can hold another band in front of you with straight arms and pull apart to target shoulders or put one side around your foot while standing and curl up (with the other side in hand) to target biceps. You can also add these to your HIIT to make something like jumping squats more challenging.

 Iron Woody or Longer Resistance/Pull-up Bands: If you have a pull-up bar at home, you can wrap one of these around it to assist you in performing pull-ups safely and effectively. You can also use these for other upper and lower body movements, like good mornings or even overhead presses with the band wrapped under both your feet. There is a lot you can do with these bands, but if you are concerned with only getting the most essential items, start with 1 size, and expand as you need less/more resistance or get more advanced with your exercises.

Weights

Here is my take on things, and this may be an unpopular opinion, but from my perspective all you need is a set of dumbbells. Especially if you are trying to keep things simple and want to reduce storage space for all your exercise equipment. Dumbbells are SO versatile, as well. If you need to perform a movement with a lighter weight, just hold one dumbbell. If you want it heavier, use both dumbbells. You can use the dumbbells to press, push, squat, or swing. As compared to kettlebells, which are also okay but not my preferred item in this case, they are easier to hold when performing movements overhead, or when needing to hold two at a time (with less pressure on joints like your wrists).

Start with a moderate weight when ordering. If you know you can only use 15 lbs on certain exercises, order a pair of 15 lb dumbbells. This way you can use only one where you must but have room to grow and get stronger by expanding to both when you progress.

Another item that can be useful and fun (but not required) to help you add some variety to your workouts is a weighted ball, or medicine ball. By adding a medicine ball to your collection of equipment, you can more safely add things like carries, throws, and slams to your workouts. Think about it, you wouldn’t want to walk or run holding a pair of heavy weights that could drop on your foot or perform weighted sit-ups where a weight could fall on your face… plus, who doesn’t want to throw a heavy ball or slam it on the ground for fun?!

Height

I am a firm believer in the full body benefits that stepping up onto an elevated surface can provide. Depending on the height, speed, weight you’re holding, etc., you are doing cardio, targeting glutes and/or core, and increasing balance. You can also use an elevated surface to scale upper body movements like push-ups or burpees, or to perform tricep dips. You don’t even need anything super high, honestly. You can use something like the stairs in your house and still have a great impact and great workout. Alternatively, you can get something like a plyo box which you would see in a gym setting.

Outdoors

Especially this time of year, don’t underestimate the benefits of a nice brisk walk outdoors. No, you don’t need an expensive treadmill or fancy cardio equipment. I often find that people think unless they are running, they aren’t getting a good cardio workout. Something low impact like rowing or biking are wonderful, but if you don’t have an erg or a bike (stationary or otherwise) just get out there and walk. You can focus on distance, but I find that starting with time can be great. If you know you only have 20 minutes, walk for 20 minutes. If you want to get a more intense workout, walk faster or perform walk/jog intervals. Heck, walk your dog! It doesn’t have to be complicated to be effective. Plus, walking outside is FREE and available for everyone (bring your kids or partner with you).

Those are my recommendations and suggestions. If you aren’t sure what to do with all of this equipment once you get it, check out my workout highlights on @barbsplate on Instagram!