What you really need for your home workouts!
Whether you always workout at home or your gym/ studio is closed due to COVID-19, there are a few ways you can get your workout in at home. If you are a powerlifter, this piece is not for you. Sure, you can maintain strength and mobility from home, but clearly you are going to need more space and equipment. This list is for the folks who just want to move and feel like they need a place to start!
How much space?
I live in a small, one bedroom apartment on the second floor. The neighbor who lives below is “sensitive” to noise coming from my living room which confines me to the bedroom. In my room I have a bed, a full size desk, laundry hampers, and a chest of drawers. There is truly ONLY space for a yoga mat. However, I have made this work over the years and especially over the last couple of weeks.
So how much space do you need: enough room for your body and a yoga mat*
*More on the yoga mat below
What equipment do I need?
Yoga Mat/ Some kind of mat:
I said earlier that I use about as much space as a yoga mat, but you don’t really even need a mat. If you are taking your workouts outside or you are on hardwood or tile, a mat would be ideal. But if you have a rug, a carpeted spot in your home, or you have a towel you don't mind using, we can make it work. The benefit of having a yoga mat is it usually prevents slipping, which a regular towel or blanket will not do (be careful!)
Weights/Weight like things
Even though I am a personal trainer, I do not have a ton of weights at home. For one, NO SPACE. The other reason is because I feel like most of us can get a good workout with just body weight. BUT if you are looking for added resistance, any weight paired with enough reps and proper form can work for you. No weights? No problem. You can use water bottles, old pasta sauce jars, canned goods, a backpack with books...the possibilities are endless.
Resistance bands
I love a good resistance band workout. It adds that extra burn and a resistance band does not take up a ton of space. If you have one, you can use it for upper body and lower body work. You can check out my resistance band workout in SELF magazine for upper body inspiration. For the lower body, you can put a loop band around your thighs during squats and glute bridges. There are many more moves you could do, these are just some of my favorites.
Got a couch? A chair? A bed?
Seriously, you can test out all the things in your house (within reason) to become part of your home workout. A chair can be used as a barre for barre class or a bench for hip thrusts. You can use the kitchen counter for balance or the arm of your couch for elevated push-ups. My only caveat is, make sure these accessories are sturdy and not super fancy. We do not want anyone breaking their grandma’s antique sitting chair in a quest to do barre online.
YOUR BODY
My favorite piece of equipment is my body. It sounds silly, but we all have one. The best part about having your very own body is that you know how to move it to get good workouts. Whether you are doing a seated/chair workout and focusing on upper body movement, or you are moving through a slow stretch series entirely on the floor, YOUR BODY is a machine.
Final Note
You do not have to workout now more than ever, especially if it stresses you out. These are my suggestions for folks who are feeling antsy or in the mood to move. I do not recommend over exercising or taking part in dangerous and ill-informed “challenges” just to avoid the potential of gaining weight while working from home.
Remember that all bodies are diverse and constantly changing. Movement and exercise can come from a place of joy and body intelligence. There is no need to bring guilt, shame, and diet culture into your routine.