I used to think if I couldn't get to a gym, there was no sense in working out. Gray me, has found the perfect solution! Now days, I choose to workout in the comfort of my own home. No need to worry about what I'm wearing, what goofy new exercises I'm trying, or strange meat-heads staring down my sports bra during deadlifts. I love the 4 minute transition between my alarm going off and weights already in my hands, and the countless episodes of DVR'd Housewives that I enjoy on the treadmill.
The best part is that it hardly takes any equipment to get a great workout at home. A little creativity goes a long way. To build your own home gym, there are only a few key elements you'll need.
1) Dumbells: While a whole rack of weights is nice, a set of 10's, 15's, and 20's will do the trick. If you're just starting to lift weights, 5's, 10's, and 15's would probably be fine. You can buy these at any sporting good store for a reasonable price. I picked up a set of 10's at Walmart for about $18. That's a deal!2) Bench or Mat: Having an adjustable bench opens up a variety of exercise options. However these can be a bit pricey. My bench is Body Solid brand and runs $325. I love my bench, but I know there are many less expensive options out there. If a bench isn't in the budget right now, a simple workout mat will be fine!
3) A Stability Ball: You can get a great workout without one of these, but there are so many fun exercises you can do with it. If you don't have a bench, I would recommend a ball to go with your mat. You can use this when doing chest presses, pec flys, abdominals, obliques, and even as a seat when doing bicep curls and overhead presses. If you really want a strong core, get a ball! You can get these almost anywhere for around $25.
Now that you have all the right tools, here are some of my favorite exercises to do from home:
Legs: Lunges, Squats (with dumbbells), Straight Leg Deadlifts (with dumbbells), Plie Squats, Bench Step-Ups (if you have a bench), Side Kicks, Jump Lunges, Donkey Kick-Cross Over
Chest: Laying Chest Press (on bench, mat, or ball), Laying Pec Fly (on bench, mat, or ball), Incline Chest Press (on bench set at a 45 degree angle), Push-ups
Back: Bent-Over Row (with dumbbells), One Arm Row (with one dumbbell), Deadlifts (with dumbbells), Dumbbell Pull-Over (with upper back on bench)
Bi's and Tri's: Standing Bicep Curls (with dumbbells), Isolation Curls (sitting on bench or ball), Standing Hammer Curls (with dumbbells), Tricep Kickback (with dumbbells), Dips (with hands on bench), Tricep Extension (with one dumbbell), Skullcrusher (with dumbbells)
Shoulders (my personal favorite to lift!): Front Raises (with dumbbells), Lateral Raises (with dumbbells), Upright Row (with dumbbells), Overhead Press (sitting on bench or ball), Rear Delt Fly (with dumbbells)
Abdominals and Obliques: Bicycle Crunches, Oblique twists holding one dumbbell at waist height (sitting on mat or bench), Crunches (laying on ball or mat), Pikes (with ball at shins, hands on floor), 90 Second Planks (on mat)
If you need help learning what the different exercises are, you can just google the name or go to www.acefitness.org. Ace Fitness is the American Council on Exercise's site. In their exercise library they have full descriptions and pictures of how to do a TON of exercises. If you still feel like you're unsure, consider scheduling one or two sessions with a Certified Personal Trainer to learn the exercises and proper form. Using good form is crucial to not getting hurt!
More posts on my personal routines and circuits are coming - just get prepared with the proper equipment now! Everything I do can also be done at any gym (if you don't mind the meat-heads!)
Lesson Learned: When getting your butt to the gym feels like torture, bring the gym to you!
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