Was your New Year's Resolution to work out more, but you don't have the time or the money to buy a gym membership? Don't let that stop you from being fit in 2017!
I teamed up with health and nutrition coach and personal trainer, Emily Newman to find out the five best pieces of workout equipment to keep at home and some workouts you can do with that equipment to get in shape this year.
Newman has been an ACE certified personal trainer since 2001 and focuses her workouts on fat loss and building muscle.
So say goodbye to expensive gym memberships and hello to working out at home!
Developed by a Navy Seal so he could workout whenever, and wherever. You can use a door anchor at home to secure the TRX, and this is portable so you can take it on vacations too.
- Low Row: Grab the straps with your hands facing each other. Lean all the way back until the weight is in your heels, arms extend out in front of you and body is in a diagonal line (plank position). Squeeze shoulder blades together and keep your core tight as you pull yourself up to meet your hands.
- Single leg squat: Hands holding TRX at waist height, with elbows slightly bent. Lift left leg up at a 90- degree angle with the bottom of your foot parallel to the floor, lower down into a squat on your right leg, extending arms out in front of you at eye level. Push through the heel, back up to your starting position. You will feel this a lot in your glutes.
Very lightweight and easy to use, connect them onto the railing on your stairs or step on them to anchor. You can do a wide variety of exercises and pretty much a full body workout with these as they come in a variety of resistance.
- Squat and press: Step on the band with feet about shoulder width apart, then take the handles in each hand and bring them behind your shoulders with palms facing away from you. Holding the handles in this position at shoulder height, go into a squat. As you begin to stand up straight, press the band up straight in the air above your head using your shoulders and then back to shoulder height as you go into the squat again.
- Wood Chops: Loop the band around the lower part of a railing (sort of like tying a knot with only one side of the band). Then grab the free handle with both hands interlocked. Feet shoulder width apart and make sure you have resistance with the band the entire time. Start off in a slight squat and then with straight arms move the band diagonally to the left, across your body until you get above your left shoulder, and then back to the start position. Turn around and do the same on your right side.
Exercise Ball (Also known as Stability ball or Swiss ball)
Can be used like a bench, for crunches, push ups, sit ups, squats, and so much more, great all around for a variety of exercises. Typically if you buy a ball it will come with a handout of some exercises that you can do to start as well.
- Push-ups with abdominal tuck: Face down on the ball, with hands and feet touching the ground with just your stomach on the ball. Walk the hands out until your shins are on the ball, and feet are off the ground (go out all the way to toes if you are more advanced, or just roll out to the quadriceps in you are more of a beginner). Fingers forward, hands just outside of your shoulders, lower your torso towards the ground until the upper arms are parallel to the ground, and then push up from there and get ready to go into the tuck where you will bring your knees in towards your chest by tightening your abdominals until the knees are directly under the hips, then start back again with the push up.
- Wall Squats: Place the ball on a sturdy wall. Then facing away from the wall, lean your lower back on the ball so that it is supported, your feet are shoulder width apart, and about 3 feet out away from the ball. Weight should be in your heels as you squat down to a 90- degree angle. Use the ball to support you as you roll down to the lower back, and then up to the shoulder blades. Once you have this movement down you can add a lot to it (add a pulse at the bottom, add a 5-second hold at the bottom, hold dumbells for more resistance, add in a bicep curl at the top of the exercise, etc.)
Dumbells with a ton of weight selection all in one, you can’t beat that! Less money than buying individual weights, and takes up less space too. I love to use dumbells for compound movements so you get more metabolic burn for each exercise.
- Chest press and fly: You can lay down on a mat or you can use your stability ball as a bench. Select a weight that will allow you to stay in good form but will also challenge you at the same time. Start with dumbells above chest with palms facing away from you. Bring arms to 90-degree angle as you bring them down to the side of your chest, then press up until dumbells are above the chest. At that point pivot your wrist so that your palms are facing each other, keep a slight bend in your elbow, and then come out to the side in a wide arc until your feel a stretch in your chest, and then return back to starting position, pivot the wrist and start with the chest press again, alternating from press to fly.
- Squat, hammer curl, to narrow shoulder press: Standing with feet shoulder-width apart and arms at your side, with palms facing the side of your thighs, sit back like you are sitting in an imaginary chair. Weight in heels and knees do not go over toes. Do not let your back round rather let it arch slightly as you come down so your thighs are parallel to the floor (do the range of motion you are comfortable with). Next, as you are standing up, push through the heels and begin to lift the weights up while your upper arm is stationary and you feel your bicep contracting. Once the dumbells reach your shoulder then begin to press straight up in the air right above the shoulders. Then bring dumbells down to shoulder height, down to your side, and then go right into the squat again.
Great for Metabolic workouts, keeping your heart rate up, and active rest in-between sets,
- Jump with high knees: Alternate, bringing the left and right knees up to waist height as you jump rope.
- Side to side jump: Jump a few inches to your right and then a few inches to your left as you jump rope.