Upgrade Your Arsenal – Home Gym Equipment and Total Body Workout
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Finding the right equipment for your home gym can be overwhelming and expensive, but it doesn’t have to be! Having a few key pieces of equipment can upgrade your workout and make you feel like you just left the gym. We share our favorite home gym equipment that won’t break the bank – along with a full body workout to get you started.
Upgrade Your Arsenal - The Equipment
TRX Go Suspension Trainer
The TRX suspension trainer is a great addition to any home gym. It uses your own bodyweight alongside gravity to take your resistance training to a new level. Best of all, it is portable.
CAP Barbell 150-lb Hex Dumbbell Weight Set with Vertical Rack
The possibilities are endless when you have a solid set of dumbbells with the appropriate weight range for your strength level. This set has a weight range from 5 pounds up to 25 pounds and is a great buy for those looking to purchase their first set.
Premium Large Yoga Mat 7' x 5'
This multipurpose mat is great for any exercise. If you have hard floors at home the thickness of this mat will give you that extra cushioning you need. This mat also comes with stretching straps to help with your cool down.
Bosu Balance Trainer
Balance training strengthens the muscles that help keep you stable, like your legs and your core. The Bosu Ball can be incorporated into a variety of exercises to build core strength.
BalanceFrom Workout Exercise Fitness Weighted Medicine Ball
A weighted medicine ball is a versatile option that can be used in many ways. I like a med ball for core work, med ball slams, or single leg deadlifts. Add a few to your arsenal as they range from 6 – 75 pounds each.
Degol Skipping Rope
Jumping rope is a fun but challenging way to add extra cardio to your workout without fancy expensive equipment. Use it as a warm up or cooldown in your workout routine, or add a few rounds in-between sets to keep your heart rate up.
DO'S AND DONT'S
Things to keep in mind before starting any exercise regimen to reduce your chances of injury:
- Form is very important. Focus on perfecting form before increasing intensity.
- Choose a weight that allows you to perform the sets with moderate difficulty.
- If you can’t complete a set keeping proper form then you are likely lifting too heavy.
- Listen to your body.
You should understand that participating in any exercise or exercise program carries the possibility of physical injury. You should be in good physical condition and able to participate in the exercise. If you engage in this exercise or exercise routine, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
Warm up
Kicking off your workout with a warm up for the first 5-10 minutes will get your body ready for movement and reduce the chance of injury. By allowing time to warm up at the beginning of your workout, you will increase blood flow, enhance elasticity, and get your muscles ready for movement, balance and coordination.
Repeat this set 3x (5-10 min total)
Jumping Jacks – 30 seconds
Free Standing Squat – 30 seconds
Jump Rope – 30 seconds
FULL BODY WORKOUT
Form is the most important element to reduce your chances of injury. If you do not know how to perform any of the exercises below click on the links to watch a tutorial.
Repeat this set 3x
Rest 60-90 seconds in-between sets
(12-15 minutes total)
Repeat this set 3x
Rest 60-90 seconds in-between sets
(12-15 minutes total)
Dumbell Squat with Bicep Curl – 12-15 reps
Tricep Dips on Bosu Ball – 15 reps
Standing Dumbbell Shoulder Press – 12 reps
Repeat this set 3x
(12-15 minutes total)
Russian Twist with Medicine Ball (option – sit on bosu ball) – 30 seconds
Bosu Ball Basic Crunch – 30 seconds
TRX Pike Crunch – 10-12 reps
COOL DOWN AND STRETCH
Cooling down and stretching are just as important as the workout. Allow your body to gradually get back to its resting state with a few low impact moves and reserve the rest of the time for stretching. Holding your stretches for at least 60 seconds is ideal for optimal results.
