Since we’re dealing with a pandemic many of us are forced to train at home. I am writing this article on the 15th of December and the dutch government closed the country again yesterday, so no gym for me for the upcoming month, only at home workouts.
But no worries, because I know everything that I need to know about training at home, and in this article, I want to share with you all the equipment I think you absolutely need to make the most out of your home workout.
If you are quick then you might just be just in time for the holidays to get your partner or friend a gift (maybe one of these at home workout items )
My favorite resistance band exercise:
- Lay the resistance band on the floor and stand on the middle of it. Grab the ends of the band and let your arms hang by your sides. Tense your abs and glutes.
- Bring your arms up at your sides until they are parallel to the floor.
- Hold this position for five seconds, then lower your arms back down to the starting position.
A yoga mat is so useful whether you perform yoga or not because these are also perfect for training abs etc. It is very important to get a professional one. How do know if one is a professional one? well, you notice by how thick the yoga mat is, and also if they have any more features like the one below.
This yoga mat has alignment Lines, TPE Yoga Mat Non-Slip Textured Surfaces, and ¼-Inch Thick High-Density Padding To Avoid Sore Knees.
The alignment lines help you to focus and adjust your hands and feet to the accurate positions and keep your body in proper alignment. The alignment system is something you’d never thought about or felt you needed, but you will find them really helpful. The guidelines are ingrained in the mat so you don’t have to look down.
Grippy, not Slippy: Ewedoos yoga Mat has double-sided non-slip surfaces so you can perform any movement with confidence. Wavy underside grips the floor. The subtly textured surface prevents hands and feet from slipping out of position so you can hold poses no matter how vigorous your practice gets.
A kettlebell can be used for so many exercises. They are great for training abs and full body exercises. It adds another level of intensity to your at home workouts as you can see in the video below.
My 8 favorite Kettebell Workouts:
- Kettlebell Swing
- Kettlebell Thrusters
- Kettlebell Clean and Press
- Kettlebell Snatch
- Kettlebell Pistol Squat
- Kettlebell Goblet Squat
- Kettlebell Farmer’s Walk
- Kettlebell Front Squat
Medicine balls are mostly used for training abs. They also work great full-body workouts and endurance training. I will give you my favorite and best exercises below.
The Same goes for the medicine ball as the kettlebell, that these workout items are adding great new levels to your at home workouts.
My 10 favorite Medicine ball Exercises:
- Overhead Slam (Abs)
- V-up (abs)
- Crunch with medicine ball hold (abs)
- Shoulder press
- Front squat
- Single leg squat
- Bicep curl
- Ball fly
- Rolling push up
- Medicine ball push up
You CAN’T go wrong with a pair of dumbbells. They don’t have to 30-40kg dumbbells, because no way you can use them at home and they’re super expensive, but the lighter versions of dumbbells are amazing from training at home.
See, you don’t need heavy dumbbells to grow your muscles, because a lot of muscle groups are small so they don’t require heavyweight. The lateral head (side deltoid) for example is a really small muscle, so a dumbbell of only 6-8 kg would do the trick. And let me tell you that your muscles will BURN with only that small amount of weight.
The name says it all, the balance ball is perfect for improving your balance, but I can speak from experience that this product has more benefits than just balance.
If you suffer from weak knees then this product will strengthen your knees. Or if you suffer from knocked knees then this will have amazing benefits too.
You can perform all kinds of ‘standard exercises’ and make them more challenging. For example, the squat on a balancing ball is way more challenging than a normal squat. Therefore perfect when you feel like your home workouts aren’t as challenging as you would like.
- Multifunctional Workout Trainer – You can do push-ups, squats, sit-ups, planks and many more workouts with this half ball and exercise bands, which provides different exercising options, it can increase your core strength.
- Stable, Anti Slip Base – The exercise ball base is equipped with 6 anti-slip rubber feet, which can improve your stability, and it allows you to stand, jump, kneel, or lay on this balance trainer sturdy, achieving a completely workout.
- Detachable Resistance Bands – It is equipped with 2 detachable resistance bands, the bands are flexible and can help you to improve your balance, arm strength and overall fitness.
Pull Up Bar
The Pull Up is a classic compound exercise and probably the best or one of the best exercises to build your back. As mentioned it is a compound exercise which means it trains multiple muscle groups at the same time.
Which makes it great for your at home workout and to make it quick and effective.
Supplementation To Maintain Muscle Mass
Your at home workout won’t be as effective as your gym workouts, because you don’t have the same amount of weights at home. Therefore it is super important to eat well and take a few certain supplements.
The number one thing you should do to maintain the most amount of muscle mass during quarantine is maintaining a high protein whole food diet. Diet is always the most important and also more important than supplementation.
Make sure your diet consists out of good carbohydrates and high good quality protein sources. If you are not able to get all of your protein out of your whole foods, then I suggest taking a supplement like a whey protein shake.
Creatine is a product that is probably the most researched product on the market, but still are their differences in opinions when it comes to usage and results.
Creatine is the number-one supplement for improving performance in the gym. Studies show that it can increase muscle mass, strength, and exercise performance.
Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. It takes about 1kg of meat to achieve 1 scoop ( 5 grams ) of creatine!
Therefore makes this supplement perfect for maintaining muscle mass.
Let me know in the comment section down below what you thought, and if I forgot to mention any essential workout equipment!
Appreciate the feedback.