I am a gym rat, through and through. I spend a couple of hours there every day, and if I had all the time in the world I would probably spend even more. But not everyone likes being there amid the 25-pound plates and heavy metal lunge machines. Some go anyway, but they have that look on their face like they're about to get five cavities filled. Others would not get within a mile of a gym even if you paid them, they consider it such misery.
Well guess what, gym avoiders? You still need to get your sweat on -- and it's going to take more than just long outdoor runs or cycles to make you stronger and more toned from head to toe. The solution: make your home your own personal gym.
Some of the best workout routines are the ones in which your own body weight plays a starring role. Couple that with inexpensive "equipment" like dumbbells and bands, the right workout DVDs and a healthy dose of self-motivation, and you can really work that Badass! Include cardio bursts, and see even better results.
Badass Home Gym Basics
1. 5, 8, and 10-pound dumbbells: If I could only take one piece of equipment onto my desert island, a set of dumbbells might just be my choice. They don't take up much room, they don't cost much, but their versatility is unrivaled. You can work your biceps with hammer curls and concentration curls. You can do triceps presses and triceps kickbacks. You can grip two at once and do deep squats, plie squats, dead lifts, and walking lunges. Work your shoulders with shoulder side raises, shoulder presses and forward raises. The list goes on and on.
2. Resist-a-ball: Who says bouncy balls are just for kids? The big firm ball is great for ab work (crunches, pikes) but can also be used for more challenging pushups and hamstring curls. Couple it with dumbbells to work your arms and core at the same time, because doing shoulder raises or presses while sitting on the ball requires that you work your abs to balance yourself.
3. Pull-up bar: Some of those workout "wonders" advertised on TV are pure bunk. But the pull-up bar that
you hook into any door jam at home is the real deal. Do traditional wide-grip pullups, close grip pullups, and work those abs with hanging leg raises. Do pull-ups everyday, and watch how much stronger your back, arms and shoulders get. In no time you'll be banging out 30 to 40 unassisted pullups like Rocky!
4. Resistance bands or tubes: The little resistance tubes look so harmless, like giant rubber bands. But if you've ever done a workout with these, you know they can make your muscles scream for mercy. And that's a good thing!
Wrap one of the bands around your ankles and step sideways 20 times in each direction, keeping your feet shoulder width apart, and see how that feels! Lay on your back, wrap a band around your ankles, raise your legs up at a 90-degree angle and pulse your legs apart. Holy outer thighs! The longer resistance bands, with handles, are awesome for triceps pulls, bicep curls, and seated rows to sculpt your back.
5. Step bench with risers: I love the step. Your Badass will, too. It's easily stored in a closet, and it can be used for upper and lower body and cardio work. Do box jumps on it (see below). Do decline pushups (feet on the bench, arms on the floor), triceps dips, triceps pushups, lunges, squats, side leg lifts. Heck, buy a great step DVD and have your own little step class right in the comfort of your living room.
OK, so I have officially taken away five excuses for not exercising. Now what are you waiting for? Pop in a great workout DVD, or better yet print out some of the suggested workouts from right here on Badass Fitness, and get your sweat on!
Coming tomorrow: Your own Badass Boot Camp, adapted from the field... at Doak Campbell.
