A gym membership can be nice but it isn’t a necessity to get healthy and stay fit. For most moms, the main obstacle to consistent workouts is a lack of time. When you consider how much time we spend commuting to the gym, home workouts are an attractive time-saving solution.
Most moms think that a home workout will inevitably be a watered down version of their gym routine. What many of us don’t realize is that you can get a gym quality workout at home. You don’t need to have a lot of space and disposable income for big, bulky gym equipment. With a modest budget, you can build a home gym suitable for a gym quality workout at home.
GYM QUALITY WORKOUTS THAT YOU CAN DO AT HOME WITH MINIMAL EQUIPMENT.
Here are the seven pieces of equipment that you need to get gym quality workouts at home:
After you have mastered basic bodyweight movements like squats, lunges, and push-ups, you can use dumbbells to increase the challenge of those exercises. Besides adding challenge to bodyweight movements, you can use dumbbells instead of barbells for many barbell exercises like deadlifts and snatches.
For most beginner to intermediate exercisers, two pairs of dumbbells that are five pounds apart will be enough variety. If you outgrow your dumbbells before you are ready to purchase more, you can always use advanced lifting techniques like drop sets and one and a half reps to keep the intensity of your workout high.
Also Related: Quick Bodyweight Workout for Busy Moms
Resistance bands, like dumbbells, can be used to increase the challenge of bodyweight movements. However, unlike dumbbells, resistance bands can be used to decrease the challenge of exercises that you aren’t strong enough to perform yet. For example, you can use a resistance band that is attached to a pull-up bar to make exercises like pull-ups or push-ups easier to execute until you are strong enough to do them with your entire body weight.
You may not be eager to work up your strength to do unassisted pull ups. But, one of the most efficient ways to sculpt those Michelle Obama arms that so many of us want is to start incorporating pull ups into our workout routines. Doing bicep curls until we feel the burn may feel effective. However, that exercise alone rarely delivers the results that we are seeking. Even if you don’t want to anchor a pull-up bar into the wall or you have limited space, pull ups are still an option. An over-the-door pull-up bar is easy to use and takes up very little space. And, if you are still working up to being able to do pull-ups without assistance, you can use a resistance band to help you up and over the bar until you can do it on your own.
A jump rope is a great piece of equipment to own for cardio and conditioning work. Jumping rope is a simple full body option to get your heart rate up and improve your stamina and endurance. Since jump ropes are super light and barely take up any space, they are also great for travel.
An aerobic step with enough risers to make the box twelve to eighteen inches tall is great for conditioning and lower body work. You can use the step for conditioning exercises like box jacks, straddle box taps, and running toe taps. Additionally, you can use the box for step ups, deficit lunges, or elevated leg hip bridges. Finally, an aerobic step that is on the longer side can be used as a substitute for a weight bench.
A stability ball is a super versatile addition to your home gym. You can use a stability ball instead of a bench for exercises like chest presses and lying triceps extensions. You can sit on a stability ball instead of a bench to perform exercises like seated shoulder presses and lateral raises. Stability balls are also a great replacement for hamstring curl machines if you typically use lighter weights on that exercise. Finally, stability balls can be used for advanced core work such as stability ball roll outs.
Medicine balls are often overlooked tools to use for low impact conditioning and cardio. Unlike jumping rope, medicine ball conditioning exercises are lower impact. Exercises like wall balls and medicine ball slams are great low impact exercises to build your stamina and conditioning.
So, as you can see with just a few pieces of inexpensive equipment, you can build a home gym. The best news is that your home workouts don’t have to be less intense than your gym workouts. As a matter of fact, the convenience of being able to roll right out of bed and step into your gym can drive the type of workout consistency that will skyrocket your results.