Your home gym needs a few new pieces of equipment even if you already made upgrades last year. Luckily there is much more available in 2021! Last year inventory was low and shipping times were delayed due to Covid-19 lockdowns and logistical issues. Everyone wanted equipment at the exact same time so even in a normal year companies would have struggled to keep up with the demand. Here is what you need to make fitness fun and approachable at home without tapping into your savings. After all variety, convenience and a positive attitude are the top ways to keep exercise a part of your weekly routine.
The 5 "B"s:
#1 BANDS: The easiest piece of equipment you can buy online or even at a local store is a resistance band. They offer a variety of movements and appeal to all fitness levels. Some are looped so that you can slide them around your ankles, thighs, or wrists. Think Jane Fonda style exercises but with a band. Other bands have handles on either end which may unclip to different resistances for a variety of intensities. If you purchase bands with handles make sure you get the strap that inserts into the hinge of a door so that you can safely attach your band to a solid location for pushing or pulling. Super cheap and super simple to complete in any room or even on the go.
#2 BALL: Stability balls or fitness balls come in handy when you need something to sit on other than a stiff chair. Get the size that allows you to sit at a desk with your feet planted and your knees bent at about 90 - 110 degrees. Typically they come in 55cm or 65cm circumferences with height recommendations for each. They add a lot of variety to your core training and enhance your stretching. Just try laying over a ball either prone or arching backward to get some relief from tight muscles. Stability balls force your body to stabilize while doing really basic exercises that you normally would perform on a bench. Plus they are just fun to bounce on! If you end up forgetting about it during your workouts your kids won't. It can provide hours of entertainment when used as a bouncy ball. Try balancing while seated lifting your feet off the ground for time and make it a family competition. Have fun!
#3 BELLS: There are more than one type so whether you prefer dumbbells, kettlebells or both they are a great way to increase your strength. Body weight exercises are effective, but you need to add load to your muscles in order to achieve strength gains. With more strength and higher levels of fitness your body will burn more calories. If you spent last year doing body weight squats and lunges it is time to add dumbbells to your routine. Already have dumbbells? Try purchasing a light to medium weight kettlebell for more dynamic movements. I like the company SPRI for a variety of home equipment options. Their kettlebells have vinyl coated bottoms to protect your flooring. One kettlebell could level up your fitness for the entire year.
#4 BOSU: The BOSU is one of my favorites because of it's efficiency. It is a dome shaped bouncy half ball. It stands for "both sides up" and is used exactly that way. They don't advocate standing on it with the flat side up, but technically it still happens. Just make sure you don't have socks on. The cool thing about the BOSU is that it does not let you cheat. It trains stability, core strength and you can also do plyometric training or balance training in one workout with one piece of equipment. If you like abdominal work there are plenty of exercises that you can complete while sitting or lying on the BOSU. It only takes about 15-30 seconds to feel a burn compared to busting out 100 or more reps on the floor of your favorite ab exercise. It is around $100 - $150 for one BOSU but you get a lot of options for training with one piece of equipment.
#5 BENCH: A bench is the most sturdy inexpensive piece of equipment you could add to your training. It is most commonly used to support the body while performing a press or a type of row. You can adjust it to various angles allowing for an incline or decline position hence targeting a variety of muscle groups. It offers even more versatility when you incorporate stepping or jumping onto the bench. I like to use it as a chair with single leg squats as well as a firm platform for specific ab exercises. If you like split squats it serves as a great place to elevate your back leg, but a stairwell will do the same thing as long as it is near your workout space. Some benches come with wheels so that you can move them around. There is a wide price range for benches but most run fairly reasonable and don't fall apart even if they are on the lower end. It does require some assembly if purchasing new.
BONUS #6 BODY: I included a bonus "B" because unfortunately all of the equipment in the world will do no good unless there is a Body present. You must show up and use at least one piece of equipment to have a successful workout, which does include your body. Without daily movement your muscles will atrophy and the rest is a downward spiral of unhappiness that most people experience who sit for 8 hours or more per day. If you are young it may not seem like inactivity effects you but in time it can result in negative health impacts. Exercise is essential and a minimum 150 minutes of moderate/intense activity is necessary each week to maintain optimal health. Train your body today so that you can fulfill your dreams tomorrow. Enjoy the moment, turn on some music, and feel how good it is to complete 30 minutes of physical activity with your new piece of in-home equipment.
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