My top 10 pieces of equipment to workout from home
Working out from home can be super convenient, especially if you have a schedule that you find to be overwhelming and packed with tasks. There are so many ways to make it fun, and challenging with little to no equipment at all! But if you are like me, then you do enjoy doing some kind of resistance training so you can build that muscle up and increase your metabolism. To make your exercise routine effortless, here are my top 10 pieces of equipment to workout from home.
Top 10 pieces of equipment to workout from home
1. The X-Bands non-slip exercise bands
These exercise bands are amazing. They are non-slip, they hold their resistance, and you can do so many different exercises with them. Some exercise examples include:
Monster walks
Lateral walks
Hip bridges
Glute kickbacks
45 degree bent over hip abductions
Shoulder external rotations (band around wrist, one arm is the anchor and the other is rotating the shoulder outwards)
Shoulder abductions (band around wrists and in front of you, push outwardly against the band and slowly return to center)
2. The X-Bands long bands
These exercise bands are incredibly durable for at home movement and can provide a really versatile workout. They will allow for you to hit every single muscle group as if you are working out in a gym (but you’re in your living room!). Some exercises that you can do with these beauties are:
Assisted pull ups
Rows (tied to a sturdy surface or looped around your feet as a bent over row)
Squats
Good mornings
Banded push-ups
Banded step ups
Glute kickbacks
Shoulder presses
Lateral raises
Front raises
3. TRX suspension trainer
This piece of equipment was invented by a US Navy Seal looking to workout while he was on deployment. If you are looking to move, build up your natural strength all while building an iron clad core this is the perfect piece of equipment for you. Some exercises that you can do with this piece of equipment include:
Rows
Push ups
Front raises
Pikes
Crunches
Glute bridges
Hamstring Curls
Bicep curls
Tricep extensions
Y, W, Ts
If you are struggling learning what these are, click here for some fun and engaging workout videos by Body Fit by Amy.
4. Resistance Tube bands
These bands not only come with an instruction manual, but have so many great attachments that allow for a great workout. You can take these bands and hook them up to anything in your home to do a variety of exercises like:
Rows
Glute kickbacks
Bicep curls
Lateral raises
Front raises
Rear delt flies
Pec flies
Shoulder presses
Hamstring Curls
Quadricep extensions
They are perfect for the quick 20 minute movement session or for the longer 45 minute strength training session all from your living room!
5. Floor Sliders
If you have carpet like I do, then you know you can’t do the good ole’ towel on the floor for a workout trick. These are a great way to get that same workout in AND work with your carpeted floors! You place your shoes on the cushioned portion of the sliders and away you go. You can do sliding movements like:
Mountain climbers
Lateral Lunges
Front lunges
Back lunges
Knee tucks
Hamstring curls
Pushups (alternating extending each arm out to the side)
If you have hardwood floors, you may find that a couple of old towels and some good music will be enough to do the trick. All you do is place the towels underneath your feet and get to work!
6. An exercise mat
Having a good mat is a staple for an effective at home workout. A mat like this allows for you to do bodyweight movements with no discomfort. It can also be used for yoga or recovery work like stretching and foam rolling. If you are an avid exerciser, you definitely need to add one of these into your at home workout tools.
7. A yoga ball
These balls are amazing for a variety of things. They can be used for yoga/stretching, core work, stability work, or strength. It’s versatility also makes it a staple to have in your at home equipment. Some exercises you can do with this ball include:
Crunches
Glute bridges
Knee tucks
Push ups
Y,W,Ts
Ab rollouts
Thoracic mobility (laying across the ball and letting your back form to it)
8. Medicine ball
This is a great tool to have for total body strength. You can use it for core movements like “wood choppers”, medicine ball slams, leg raises, pushups, and more. They come in a variety of different sizes and some are softer than others for more of those explosive movements like medicine ball slams. They are also relatively inexpensive for the amount of movements that you can do with them
9. Kettlebells
Kettlebells allow for you to get strength and endurance all at once. They are similar to free weights so you can do all the regular functional movements like rows, shoulder presses, squats and deadlifts. You can also do a lot of core with them too like the Turkish get up which is also an extremely functional movement.
10. Sandbags
Sandbags are the best of both worlds: strength and functionality. Because they are weighted they provide all the same benefits of going to the gym and lifting weights but out of your own home. They also provide an extra stability and explosive component to them as long as you are monitoring your form correctly. For example: you can do a Romanian deadlift to a clean and overhead press with a sandbag if you are executing your movements appropriately. You may want to start with doing each movement individually, though, to start. A foundation wasn’t built overnight. Not only is this a versatile piece of equipment, it’s easy to store and can be traveled with.
Why is this important?
If you want to move better for life, it’s important that you find ways to exercise that you enjoy. These 10 items will allow for you to get a solid workout at home and without the pressures of going to a gym. As long as you are finding new ways to challenge yourself your body will optimize your good nutrition to build muscle. That muscle tone is important for strong bones, good posture, reducing the risk for various disease states, and can overall boost your self confidence leading to improved mental health. According to the academy of sports medicine it is important that we intentionally get 30 minutes of moderate exercise at least 5 days a week (or 150 minutes a week). If you are more of a “get your heart rate up and push yourself” kind of person, then the academy recommends that you get at least 75 minutes of vigorous exercise a week. Don’t cheat yourself out of great results and get moving!
Written by Dr. Heidi Roles and Katie Whitson B.S. Exercise Science, CPT