Think you need a gym membership to get fit? Think you need a personal trainer for $90/hour? Think you have to spend thousands to get a decent set up for a home gym?
You can work out at home- with little to no equipment. Body weight exercises, yoga, all types of things! I will break down proper form on these in later posts, if you don’t know what any of these are (or you can ask me!).
- Squats/squat jumps
- Lunges (walking, forward, back, side, pulses)
- Jumping Jacks
- Push ups (push up rows, incline, decline, on your knees, wide, narrow, regular)
- Mountain climbers (slow or fast)
- Burpees (beginner style or advanced)
- Squat then raise one knee to elbow, squat, repeat with other side
- Tuck jumps (stand still, jump and bring your knees forward and up towards your chest)
- High knees in place
- Booty kicks in place (lift feet back towards your booty)
- Plank tucks (in plank position, jump knees to chest together, jump legs back into plan)
- Plank holds
- Plank arm switches (go from on hands down to elbow one arm first, then the other, then one at a time get back on your hands while engaging your abs and squeezing your booty)
- Tuck Straddles (sitting on your booty with knees to chest, lean back some, lifting your feet off the ground with knees still bent, lift hands off the grounds and go from tuck position into a straddle-straight legs out-and return back to tuck position still not touching the ground nor your legs with your hands)
- Superman lifts
- Handstands and Handstand Push Ups against the wall (please work up to this, I will post working up to handstands and inversions soon)
- V ups (laying flat on your back, with arms straight by your head, engaging your core lift both shoulders and legs off the ground, reaching hands towards your toes then come back flat down and repeat)
- Penguins (laying on your back, feet on the ground, legs bent, knees in the air, you will go side to side touching the side of your hand to the side of your ankle on that side, repeat as quickly as you can, with shoulders lifted off of the ground)
Equipment on a Budget
There are so many ways to get some equipment when you want to be more hard core than just body weight moves.
When I graduated with my business degree, I was given $500 as gifts from family. I took that and went sale/yard sale/craigslist shopping on the hunt for some great deals on workout equipment. Even if you just get dumbbells in different weights, you can do a lot.
I started with just the dumbbell set where you can add or take off the weights as you desire or need. But then I went and got the 10 lb, then 20 lb and then a 30 lb (yes, I can actually curl that 30 lb one because ARMS OF STEEL). You can find dumbbells at Walmart or Target as well as people who bought them and let them collect dust for months for pretty cheap.
Having a stability ball is great for abs, arms, and all kinds of things. I love this stupid thing. Next I wish to get a bosu ball, which is just half of a ball and is really great for getting all areas of your abs with different moves.
This bench set came with the weights, the barbell and the bench. I found it on sale for $150.00 at Walmart. No joke. It was the last one. I see them online, especially Craigslist often too. Check everywhere. Price check on Amazon as well, especially if you have a Prime membership. I recently bought another barbell and 100 lbs of extra weights to be able to add more weight to my squats.
I got this for FREE. A family member had it and used it for like a month. He heard I am a fitness junkie and that I jokingly wanted a punching bag to tape my old manager’s face (from my desk job) to it and go at it. He took me up on that joke and I found this at my house in the bed of a truck the next week. Ask around. People buy or receive workout stuff over time and if they aren’t using it, you can!
Craigslist. $125. No lie. Keep your eye out. Set an alert from the app available on the smart phones for certain items when they are posted. This is how I found this baby. It had been bought by a husband to his wife after she had baby number one. She hardly used it, and just had baby number two and just wanted to sell her fitness stuff for extra money for the family. It was a win/win situation. I got a great working treadmill for my HIIT sprints and she gained extra money for feeding her two children.
I know as odd as it seems, ankle weights are a cheap must have. As a former gymnast and gymnastics coach, you can do so much with these babies. Walk with them on the ankles, put them on your wrists while you walk to gain some muscle work as your do cardio. Put them on the ankles as you do your jumping jacks. Do leg raises with them on. Put them on your calf and do straddle seated leg raises with toes pointed. Hurts sooooo good for the thighs.
Another cheap but great item. Jump rope is great cardio. Change your cardio up to keep your body guessing and your metabolism through the roof. Do 30 sec of jump rope as fast as you can (feet together) and then a 30 sec rest 20 times. Good burn!
Not only is the pull up bar ($20 at Walmart/Target/pharmacies) great, but you can even add the bands either for assistance with pull ups (if you are new, you probably need the bands to put your foot in to help until you are stronger) or as I show on the right, you can do pull downs for arms with the bands. See? No need for a gym membership here.
Another way to use your bar and $5 pack of bands, leg day! Put your bar on the ground in the doorway for support, place a foot in the band loop, kick that leg straight back as far as you can while keeping your upper body remains straight with your chest up. Repeat on the other leg! You can also stand facing the other way and kick forward, or try to kick side to side.
You will not miss doing the equivalent of this move in the gym, the hip abductor machine. (lol) This helps with saddle bags and the sides of your booty. Tie a band into a loop, put legs in, raise one leg as high as you can. Then the other leg. You will feel the burn. If not, tie the band tighter and/or add the ankle weights for extra work!
Another good idea is trying out YouTube videos! Look up fitness or home workouts and you can find videos similar to programs like Insanity or P90X.
See? Working out doesn’t have to break the bank. If you do things right, you can create a home gym on a budget, for less than it would usually cost for a gym membership for 6 months. You save gas. You save time. And you can workout in your underwear (or naked) with your own music blasting (unless it’s 3 am and your neighbors aren’t cool with that). It’s much more fun.