Whilst many of us have attempted to create workout routines for in the home, we’re often left disappointed by what we can achieve without the use of equipment at the gym. However, there are many different types of fitness equipment that you can take advantage of at home as well as at the gym. Adapting your workouts for in the home is not always easy, and you need enough space to throw your weight around – although this shouldn’t be too much of a problem as we head into the summer as you can take your workout into the garden.
We’ve put together a few of our favourite home workout exercises, listed by what equipment you’ll need to get started.
Kettlebells have been around for decades but have recently seen their popularity surge thanks to kettlebell-focused training classes. It’s no surprise, kettlebells have been shown to increase full-body strength and conditioning when used correctly, and they’re easy to use at home.
The amount of exercises you can complete with a kettlebell are endless, but there’s some that are favoured by many to use at home. Without doubt the most popular, and the one you’ve probably seen in training programs, is the swing. Although a relatively easy movement, it’s important to execute the swing with perfect form for it to be effective and to avoid injury. To execute the swing:
- Stand over the kettlebell with your feet hip-width apart, puffed-out chest and pushed back shoulders.
- Grip the kettlebell with both hands by squatting down and your palms facing the floor.
- Stand tall with your back straight and arms loose. Make sure your knees are bent slightly to shift your weight to your heels.
- Now we’re ready to start. Push through your heels to send the weight swinging up to chest height with your arms perfectly straight – keeping your core tight and squeezing the glutes.
- As the weight drops back down, allow it to drop naturally back between your legs whilst shifting the weight back onto your heels ready for the next rep.
Bulgarian Training Bag
The Bulgarian training bag, also known as the sandbag, is very similar to the kettlebell but provides different style grips to help improve grip strength. You can follow the same workouts as you would with kettlebells, such as squats, throws, lunges and swing for strength, cardio and balance.
Medicine balls have been commonplace in gyms for hundreds of years, and were originally made from the skins of dead animals for body conditioning. Some of the best exercises with medicine balls involve your core and legs by carrying out simple movements. Here’s a couple of exercises to get you started:
- Kneel down with your knees at shoulder width.
- Hold the medicine ball using both handles over your right shoulder.
- Bring the ball across your body and down towards your left knee.
- Take back to starting position and repeat – make sure you do both sides.
- Start by holding the medicine ball with both hands behind your head.
- Swing the ball over your head and down between your legs in one explosive movement (just like chopping wood).
- Return to start position and repeat.
Of course, you want to be able to carry out cardio workouts at home too. There no other equipment out there that offers as many benefits as fitness skipping ropes when it comes to getting your heart racing and your body in fat-burning mode. Although we’re pretty sure you all know you to skip with rope, there’s a few pointers you need to know to ensure you have correct form to maximise the benefits:
- Maintain your balance and keep your head facing forward.
- Maintain an upright posture.
- Shift the weight of your body onto the balls of your feet.
- Don’t jump too high – you’ll waste energy. Jump just enough for clearance of the rope; around 1 inch off the ground.
- Keep your elbows at 45 degrees and down by your sides.
- To maintain the rope swing, make small movements with your wrists.