If you're a busy bee with work and family and a hectic life, there's no better way to ensure you get your workouts in and build lean muscle than putting the gym right in your home. It reduces the stress associated with working out and makes it easier to incorporate into your every day life. No more monthly dues, no more 15 min drives to and from the gym, no more lugging around a gym bag, no more "working in" your sets with some sweaty stranger. You can exercise any time in the privacy of your own home!
A few key, inexpensive items can equip you to perform fat burning workouts, like those designed by Craig Ballantyne of Turbulence Training (click blue link to learn more):
Exercise mat
The variety with Velcro straps rolls up and stores nicely in a closet
Stability ball
Be sure to get the right size for your height. 65 cm works well for me at 5'6"
40 lb adjustable dumbbell set
(guys, you will probably want to go with a 70+ lb set)
Have a treadmill or exercise bike collecting dust in the basement? Put it to use! Know someone who has a cardio machine just sitting in their house? Offer them some cash to take it off their hands! Look for used equipment at garage sales, in your local paper or on Craig's List.
That's enough to get a beginner started. As you progress you can consider these other additions:
Dry erase or chalk board
Consider this to track your workouts and progress.
Adjustable step
You'll need a step to perform my favorite "butt-lifter", the dumbbell step up. Don't have a step? Use your stairs, or a sturdy chair or stool up against a wall, with caution!
Adjustable utility bench
Something in the $100-$150 range should be decent quality for home use.
Additional weight plates for your dumbbell set
You can make your workouts more challenging by adding weight, and/or reps.
Kettlebells
http://www.russiankettlebells.com/
This site will have everything you need to get started. Be sure to check out You Tube videos and books by experts like Pavel Tsatsouline, Steve Cotter or Mike Mahler, etc. to learn proper form before attempting any kb exercises!
Check out our humble little basement gym below. It's free, open 24 hrs and hey, you can get a load of laundry done while you work out! ; ) No more excuses.
2 comments:
Nice Laura...that's some great stuff you and Jake got going on in the basement. Nothing like a gym at home to get really down and dirty and you are right: It is open 24 hours and you can use it anytime at your convenience and avoid the crowds of a commercial gym (I hate that!!!). Hey, I saw your rings and a standard Olympic Barbell with the 45ers, too! Dayum!! That's awesome. I want one!!! :)
Very nice set of KB's! Man those are a fortune...I see you have a recombent bike there as well. Great investment! I'm gonna have to start ripping off a few of your stuff and put that in my gym at home. I did get a heavy bag and a speed bag set up in my garage which is pretty cool and adds variety. But again, awesome stuff Laura!!!!!
Gym Jones...err Gym Laura rocks! Yay!
I still want that kick butt gym of yours, Laura.... ;)
As far a my "traps"...thanks for the compliments! You'd be surprised, Laura how many times I've pulled those trap muscles where they hurt like crazy especially during rows like the experiences you've been having during the contest. Its weird...I don't even work them that much directly which is why I find it strange, only during shoulder and back work.
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