Alright, we’ve all been at home a little while now and things are starting to get a little crazy, you’ve just opened and closed the fridge for the 1000th time today, you didn’t even bother putting on pants for this morning’s zoom meeting, and you feel like your cat is giving you judging looks… It’s time to do the only thing in your day that gives you some sanity – your home workout of course!
Ok so maybe that’s not everyone’s day… just me? Anyway, we ALL should be getting in our home workouts during these crazy times, to help us stay healthy, productive and feeling good about ourselves. Without access to our usual gym equipment, we need to get creative and start to think outside the box. I’ve got a few ideas for you to keep your workouts fresh and keep your muscles working.
1. STEP – $0
Yes, that little 4 letter word that can turn out be the most versatile of part of your home gym – and won’t cost you a cent! You can use a step for strength work, cardio, HIIT workouts – possibilities are endless! Here’s some exercises to start with – put a few from each category together to create your own step workout!
Upper Body Strength:
Lower Body Strength:
Full body power/cardio
2. TOWEL – $0
Here’s a riddle for you: What dries as it gets wetter? Answer: Your new favourite piece of home workout equipment!! Towels are super handy for doing ‘Pull’ type exercises, which are the ones that can get left out when you do only bodyweight exercises. Here are some of my favourite towel exercises:
You can also use two towels as sliders, get yourself on a smooth floor surface and give this workout a try!
3. BRICKS – $0
No dumbbells? No worries! Pick up those bricks you’ve got laying around in the back shed (maybe) and you’ve got yourself a 3kg weight in a great size, easy enough to hold on to, and plenty that you can do with it. Bicep curls, tricep extensions, lateral raises, overhead press just to name a few.
And really, it doesn’t need to be a brick. Think of all the other things you have around the house that weigh 2-3kgs – a 2L bottle of milk, washing detergent, etc.
Remember, if there’s an exercise you want to do but the weight feels a little light, there are plenty of ways to make that weight feel a lot heavier!
4. FIT BALL – $7.50 (I love you kmart)
Fit ball workouts are awesome for activating your core muscles, and also adding variety to your at home workouts!
Here are some of my favourite fit ball exercises:
5. RESISTANCE BANDS – $8 – $15 (again, kmart for the win)
The advantages of resistance bands are that in one small piece of equipment, you have a range of resistance levels! Depending on where and how you hold the band, you can make it heavier or lighter. They are also great for ‘pull’ exercises like a row.
Small looped bands or ‘booty bands’ are fantastic for adding to your squats and glute bridges, to fire up more of your glute muscles and protect you from hip and knee problems.
7. FOAM ROLLER
In my opinion EVERYONE needs a foam roller in their life! And you don’t just need one sitting there on your floor that you trip over every now and then… you need to USE IT, I recommend doing 10 minutes every day. Especially if you are spending a lot of time sitting down at a desk, get up and foam roll your upper spine regularly, as well as your hips and quads, and your body will thank you for it.
6. SKIPPING ROPE
Again, super affordable, and more versatile than you’d think! Skipping will quickly get your heart rate up for a perfect quick cardio session, a great way to break up your work day. Also, did you know – bouncing up and down helps activate your lymphatic system, which can help to remove toxins from your body and boost your immune system!
For some inspiration on this one, check out Jess’ awesome 20 min skipping rope workout in our online fitness library here
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