Guide to at-home fitness

Transform a spare bedroom, basement or garage into a space that helps make sure you will never miss a workout.

If you struggle to get to the gym for a workout, I have a solution for you.  You do not need a treadmill, thousands of dollars of equipment, or stacks of weights to get a great workout. Training based on functional movements and body weight exercise requires a minimal amount of equipment.  Applying a minimalist approach, you can transform a spare bedroom, basement or garage into a space that helps make sure you will never miss a workout.

Here are the basics:

Kettlebells:  This versatile training tool can be used to build strength and cardiovascular fitness. They do not require a huge space and store away easily.

Dumbbells: A few sets of dumbbells at varied weights or a set of adjustable dumbbells are a great starting point.  Shop around and check online for used dumbbells to save some cash. 

If you have the space and extra money to spend, a 300 pound Olympic weight set is the next step up, followed by Olympic bumper plates. 

Pull- up bar:  The quick fix would be a bar or system that mounts or hangs on a door frame.  After a few minutes of install, you will be ready to work. 

If space, and specifically ceiling height, is not an obstacle consider purchasing a set gymnastic rings or the TRX suspension trainer.  Either of these upgrades will allow for pull-ups, but also provide an opportunity to perform a number of more challenging exercises in various movement planes and patterns. 

Jump rope: This inexpensive piece of equipment is available in every sporting goods store. Pick one up for $10 to infuse some cardio intervals into your training.  Training with a jump rope will also improve balance, coordination, and foot speed. 

Once you have set up your in-home workout room, put your equipment to use with the workout provided below.  If you are unsure of the exercises, visit http://www.thehybridathlete.com/videos.html for instructional exercise videos.   

Repeat this circuit 3-5 times.

Jump Rope 60 seconds  

Rest 30 seconds

Dumbbell Biceps Curl-to-Overhead Press 60 seconds

Rest 30 seconds

Body Weight Squat 60 seconds

Rest 30 seconds

Max Rep Push-ups 60 seconds

Rest 30 seconds

Jump Squats 60 seconds

Rest 30 seconds

Push up-to-Dumbbell Row 60 seconds

Rest 30 seconds

Jump Lunge 60 seconds

Rest 30 seconds

Kettlebell Swing 60 seconds

Rest 30 seconds

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Ben March 14, 2012 at 04:05 AM
That's good stuff, Joe! What do you think about using a sandbag as well? For other at-home ideas, check out http://www.StrengthMob.com, but the garage workouts over there also include lots of barbell activities.
Hybrid Athlete March 14, 2012 at 03:03 PM
Ben, Glad you enjoyed the workout and article. I use sand bags in workouts for myself and my clients. At the Hybrid Athlete facility we have sand bags ranging in weight from 20-80#'s. I am familiar with Strength Mob and only use functional tools like kettlebells for my training. There are additional workouts at www.thehybridathlete.com


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