MARCH 2 02 1 T3 7In association with
How to build your own home gymHere are some great pull-up bars to kick off
your upper-body workout.
(^2) PLYOMETRICS BOX
Plyometrics, also known as ‘jump
training’, involves jumping on and off a box
that’s used as a platform. It involves
exercises where muscles exert maximum
force in short intervals of time. They’re great
for building speed and explosive power.
You can also use a plyo box for squatting,
bench dips, and other non-jumping
exercises. Try using it against the wall if
you’re using one for the first time so
it doesn’t move so much if you don’t quite
manage to reach the top.
Jump on board with one of these plyo boxes.
(^3) MEDICINE BALL
Initially used by physiotherapists
to re-train people after injury, the medicine
ball has now become popular for fitness
and sport in general. And rightly so. These
versatile balls range in weight from one to
ten kilos, and are a great piece of kit for
plyometric (jump training) exercises, as
well as core strength movements.
Pick up on of these awesome medicine balls
to start working that core.
(^4) KETTLEBELL
A must-have piece of equipment for
your home gym, the kettlebell is so versatile,
and you can get good results. From squats to
push-ups, a kettlebell workout can burn up
to 20 calories per minute – about as much as
running a six-minute mile. A kettlebell uses
muscles in your body from head to toe, and it
focuses a lot around your core and increases
flexibility. A 2kg weight is perfect for
beginners, and both men and women can
use them as part of their workout routine.
Just choose the weight that works for you.
Get into the swing of things with these great
kettle bells.
(^5) DUMBBELLS
The exercises you can do with
dumbbells are endless. Plus they’re cheap
and usually adjustable so you can change the
weight to suit you. Look for the hex-shaped
dumbbells with black rubber coating as
they’ll last the longest and are the most
comfortable to workout with. It’s a good
idea to get a few different weights to
accommodate the different exercises
you’ll be doing.
Grab some of these fab dumbbells to start
building those biceps.
(^6) SKIPPING ROPE
If you haven’t used a skipping rope
since your school days, then you’re in for a
surprise! There’s a reason boxers use skipping
ropes in their training. It’s fantastic cardio
and is also great for coordination. Skipping
can give you a full-body workout that uses
your abs to stabilise the body, legs (calves,
hamstrings, quadriceps) for jumping and
upper body (forearms, deltoids) for turning
the rope. They are low in cost and are a small
piece of kit to store away. But they can have a
big impact on your exercise routine.
If you’re a beginner, just get a durable
rope to work on your cardio. Or look for a
lightweight wire rope to work on speed,
or a weighted rope to work on strength.
Skip over here to see some of the superb
skipping ropes that are available.
(^7) RESISTANCE BANDS
Also known as toning bands, they
are both very cheap and very effective at
building strength and improving mobility.
Plus they bundle up into a tiny package so
you can shove them out of sight when you’re
not using them.
Pull out all the stops with one of these great
resistance and toning bands.
(^8) MINI TRAMPOLINE
Trampolining is a fantastic
top-to-toe workout. It’s a fun way to lose
weight and keep fit. It’s also low impact,
which makes it great if you’re recovering
from an injury.
Did you know that rebounding exercise is
68% more efficient than jogging? It can also
help tone your muscles and strengthen your
skeletal system, improve balance and
posture, and is also the most proven way of
eliminating cellulite. And, you can even do
it while watching TV. What’s not to love?
Jump into your new exercise routine with
both feet with one of these top trampolines.
(^9) WEIGHTED HULA HOOP
The hula hoop isn’t just for young
girls! In fact, experts claim it burns more
calories than other anaerobic exercises. It
helps with fat loss around your middle and is
a great core workout.
Don’t be surprised to find slightly bruised
hips after your first couple of goes, but this
will soon stop. A hoop is also easy to store
behind the sofa or under the bed, and some
can even be taken apart to make it even
easier to hide away when it’s not being used.
Tighten your abs by taking one of these
fantastic hoops for a spin.
(^10) BARBELL
Your home gym, of course, would
not be complete without a barbell. Both
dumbbells and barbells are free weights.
Compared to gym machines, they force your
muscles to work harder and require greater
stability and balance. A typical barbell is four
to seven feet long and one inch thick. This
piece of equipment works best for compound
movements, such as squats, lunges and
deadlifts. Although, it can also be used for a
whole host of other exercises too.
Ideally, start your training session with
barbell exercises and finish with isolation
movements using dumbbells. Alternate
between the two and see how your body
reacts. If you have a weaker muscle group,
prioritise dumbbell exercises. To gain size and
strength, perform heavy lifts with a barbell.
Just make sure you don’t go too heavy,
especially if you’re just starting out.
Get your hands on one of these great barbells
and start building serious muscle.
It’s impossible to get everything you need
from just one piece of kit. We all get bored of
doing the same thing and your body gets
used to doing an exercise, so it’s good to
rotate equipment and try new exercises to
mix things up. Start by doing a thirty-
minute workout at least three times per
week. You can gradually build the length of
time you’re exercising, the intensity (speed/
weights), or number of days you exercise as
you advance. Remember, you don’t need to
buy everything at once to be able to
workout. You can just get a few of the
essentials to get you started, and gradually
build up your gym as you get into your new
exercise routine.