I love the gym and I never thought there would come a time when I should … (gasp!) exercise at home. The problem is, there is a lot to do without equipment. Burpees, pumps, squats and squats age quickly. You really need to invest a little if you want to do hard and full weight training. But setting up a squat rack, an exercise bench, and a full set of free weights in your home is expensive, both in money and space. Fortunately, you don't need all of that.
Take into account your goals and your life situation
Before you jump on Amazon, take a step back and think about what you're trying to accomplish, whether it's staying healthy, training for a sport, or getting stronger, and if you need training equipment.
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If your goal is general health and well-being, it's hard to beat a great walk. Many writers and scientists have argued that a brisk and steady walk it is sufficient for the vast majority of people (even if it does not reach 10,000 steps per day).
On the other hand, if you want to lift heavy weights, there is really no minimalist configuration that can reproduce a bar because it is the minimalist configuration. No kettlebell exchange will replace a deadlift.
Unfortunately, while a dumbbell with weights and weight plates would allow you to do just about everything, they weigh a few hundred pounds and you need a lot of space to use them. If you have an outdoor space or a garage, that's fine, but if space and storage are an issue, you'll need something a little more compact.
Two kettlebell weights
The best for a bar and dishes are two heavy kettlebell. Andy "IronMac" McKenzie, a strength and conditioning trainer in the UK, it recommends a weight between 20 and 24 kilograms (45 to 52 pounds), but it must evolve if necessary. Holding the two kettlebells at the same time should be comfortable, but difficult.
Using kettlebells individually or together, you can hit almost any muscle group by crouching, swinging, squeezing, pulling or pushing. "Even with lighter weights, you can use tempo (how fast you move) and energized time (how much time you spend with each lift) to create the feeling of more weight," said Will Henke. , head coach of The WanderFit program
. Combine these exercises with bodyweight exercises and you are about to replace the gym.
Resistance bands and a stick
But even two heavy kettlebells may not be strong enough for movements like squats and deadlifts.
This is why, according to McKenzie and Henke, you also need a little resistance bands or pull-up. You can use them to increase stamina during "sumo" style squats and deadlifts by wrapping a band around your outstretched feet and through the handles of the kettlebells, McKenzie explained. The extra force you will need to pull against the narrow band forces your muscles to work even harder. This is not a complete replacement of the bar, but it is the closest you can get to things that fit in your closet.
Add a wooden broom handle and this will open up a wide range of new exercises. "With a cane and a band, you can do a lot of pull-up exercises," said McKenzie, before quickly demonstrating a range of horizontal and vertical handles
via an Instagram message. "And you can do bicep curls and tricep presses."
Gymnastic rings or suspension straps.
The final piece of the minimalist gymnasium puzzle is a set of gymnastic rings or suspension straps. With these, you will be able to do push-ups and rows, two features of most good weight training programs. They are also a key part of some deadly abdominal exercises.
If you have room to hang a pull-up bar, great. But if you don't, no problem. Gymnastic rings and suspension straps can be mounted on a sturdy door. Just put the anchor on top of the door, close it, lock it, put your rings on and you're done. I used this type of configuration to make the complete horizontal lines smooth.
Expand your gym
With the team upstairs, McKenzie promised that you can "have an amazing workout all the time." But of course, there are always bits and pieces you can add depending on your goals.
If you have room, the two coaches have marked a bar as the best you can buy. "You don't even need so many dishes," said Henke. "For a normal person, up to 225 pounds will do just fine."
For cardio, you can still run outdoors, but there are other options. "A jump rope is obvious," said Henke. "And having a bike is just as good. An inexpensive mountain bike is great cardio equipment. "
Otherwise, things like punching bags and balls that will allow you to do more high intensity workouts outside, and you can adjust the weight as needed. A yoga mat also makes the floor movements more comfortable. In addition, you can always add more kettlebells or a set of weights so that you can vary the weight a little more.
Consolidate workouts
No amount of equipment will help you if you don't know how to use it safely and effectively. If you are not comfortable planning workouts for yourself, there are many great resources you can use.
The Reddit Bodyweight Fitness community has brought together a fully scalable bodyweight routine wearing a resistance band and gymnastic rings. It is also easy to work on kettlebells. I used it last month and it was awesome. Their has also been carefully reviewed.
I am a big fan of online personal training. It gives you direction, responsibility and easy access to an expert coach. There are hundreds of options, including McKenzie and Henke. I recommend doing a little research and finding a coach you love whose programs match your goals.
If you don't want the personalized touch, services like 8fit y NEOU have more workout than you could ever do. Try it out and see which service you prefer.