Home Training Starter Pack
/Whether you’re a coach, a client, or workout enthusiast, for many of us, the gyms are closed, and we’re stuck at home. Limited space and equipment access may leave you wondering how you can continue to stay in shape in a challenging and productive way that’s aligned with your goals. Keep reading for my 5 favorite home training products, and ways you can modify the same exercises you typically do in the gym, at home or outside, with a coach, or on your own.
Need help setting up your home gym, designing a workout program, or looking for one on one coaching? Click here to schedule a 15min consultation!
Tools for Effective Workouts
TRX Suspension Trainer - This small tool fits in a bag, preassembled, for storage and travel, and can then be easily affixed above any closed door with the included attachment, looped around a pull up bar, tree branch, or pole, or clipped to a permanent bracket or mount. Two nylon straps adjoined at the center, with two padded handles and loops on the ends, allow for independent training of each arm and leg for a variety of bodyweight exercises that incorporate the entire body, each easily scalable for all abilities based on the adjustable length, and orientation to the floor.
Favorite Exercise Circuit:
3-5 sets of 8-15 reps
A1 Rear Foot Elevated Split Squats
A2 Push Ups
A3 Inverted Rows
Kettlebells - Referred to as the “gym in your hand.” The best of them are cast iron molded, packing significant load into a tiny footprint. A single moderately weighted bell can be used to train each limb in a variety of both slower compound movements or grinds, or more dynamic and powerful ballistics.
Suggested weights: Women 16kg (35.2lbs) Men 24kg (52.8lbs)
Favorite Exercise Circuit:
A1 Turkish Get Up 5x1
A2 Goblet Squat 5x8
A3 Kettlebell Swing 5x6
Medicine Balls - Used for power training, these moderately loaded, often soft, balls, can be used for high velocity, low volume efforts, training type II muscle fibers to develop athletic speed, or power. Many exercises involve throwing with the upper body, but driven through the hips and core, with an emphasis on speed, measured in time, or distance. Load recommendations range from 6-20lbs.
Favorite Exercises:
A1 Chest Throws 5x6
A2 Slams 5x6
A3 Rotational Throws 5x6
Power Bands - Provide a unique variable resistance that increases tension throughout a movement as they are stretched longer. They come in a convenient pack of various tensions with several applications. For warm ups they can be used for band assisted stretching or “flossing.” A substitute for weights, each bands offers a variable range of resistance based on thickness, adding intensity to end range positions. Scaling fixed weights you may already have, bands can be added to exercises you already load, adding a dynamic effort to tensions you’re ready to progress.
Favorite Exercises:
A1 Band Resisted Side Lunges 3x15
A2 Band Resisted TRX Rows 3x15
A3 Band Pull Aparts 3x15
Ab Wheel If I could only program one core exercise, it would be the ab wheel rollout. Essentially a dynamic plank. It’s the pinnacle of core exercises, requiring a tremendous amount of core stability, and overhead mobility and strength. Not for the novice, but packs a lot of bang for the buck for the experienced.
Favorite Exercises:
Beginner: Static starting position holds 3x:30seconds
Experienced: Kneeling Rollouts 3x10
Challenge: Standing Rollouts 3x5
Need help setting up your home gym, designing a workout program, or looking for one on one coaching? Click here to schedule a 15min consultation!