Health & Fitness
Guide to at-home fitness
Transform a spare bedroom, basement or garage into a space that helps make sure you will never miss a workout.
If you struggle to get to the gym for a workout, I have a solution for you. You do not need a treadmill, thousands of dollars of equipment, or stacks of weights to get a great workout. Training based on functional movements and body weight exercise requires a minimal amount of equipment. Applying a minimalist approach, you can transform a spare bedroom, basement or garage into a space that helps make sure you will never miss a workout.
Here are the basics:
Kettlebells: This versatile training tool can be used to build strength and cardiovascular fitness. They do not require a huge space and store away easily.
Find out what's happening in Robinson-Moonwith free, real-time updates from Patch.
Dumbbells: A few sets of dumbbells at varied weights or a set of adjustable dumbbells are a great starting point. Shop around and check online for used dumbbells to save some cash.
If you have the space and extra money to spend, a 300 pound Olympic weight set is the next step up, followed by Olympic bumper plates.
Find out what's happening in Robinson-Moonwith free, real-time updates from Patch.
Pull- up bar: The quick fix would be a bar or system that mounts or hangs on a door frame. After a few minutes of install, you will be ready to work.
If space, and specifically ceiling height, is not an obstacle consider purchasing a set gymnastic rings or the TRX suspension trainer. Either of these upgrades will allow for pull-ups, but also provide an opportunity to perform a number of more challenging exercises in various movement planes and patterns.
Jump rope: This inexpensive piece of equipment is available in every sporting goods store. Pick one up for $10 to infuse some cardio intervals into your training. Training with a jump rope will also improve balance, coordination, and foot speed.
Once you have set up your in-home workout room, put your equipment to use with the workout provided below. If you are unsure of the exercises, visit http://www.thehybridathlete.com/videos.html for instructional exercise videos.
Repeat this circuit 3-5 times.
Jump Rope 60 seconds
Rest 30 seconds
Dumbbell Biceps Curl-to-Overhead Press 60 seconds
Rest 30 seconds
Body Weight Squat 60 seconds
Rest 30 seconds
Max Rep Push-ups 60 seconds
Rest 30 seconds
Jump Squats 60 seconds
Rest 30 seconds
Push up-to-Dumbbell Row 60 seconds
Rest 30 seconds
Jump Lunge 60 seconds
Rest 30 seconds
Kettlebell Swing 60 seconds
Rest 30 seconds
