The reasons are different, such as the way you train, the time, the convenience of being able to do it at home and at the times you prefer.
With a minimum spend and in a “restricted” space you can build everything you need to do a great functional workout
Now I don’t want to dwell on the benefits of having a gym at home because it’s very intuitive to understand even if you clearly need to know what to do or follow the workouts I propose.
Having a dedicated fitness training schedule has a huge positive effect on mental and physical health, so it’s no wonder that more and more people are building a home gym for their daily workouts or as a complement to their standard subscription workout in a gym or martial arts course, combat sports or personal defense.
If you’re thinking of making the leap and creating a super home gym these are some tips to create a really basic but functional space you’ll need to bring your athletic preparation to the top!.
- 1 Here are 9 essential tools for your Home Gym
- 1.1 1 – The Kettlebells
- 1.2 2 – Plyometric Box
- 1.3 3 – Heavy jumping rope
- 1.4 4 – Standard lift bar with 20 kg (Total about 32 kg.)
- 1.6 5 – Tilting flat bench
- 1.7 6- Dumbbells
- 1.9 7 – Elastics
- 1.10 8 – Stationary Bike
- 1.12 9 – Foam Roller
- 1.13 10 – Battle Rope
- 1.15 11: TRX
- 1.16 12 – Medical ball
- 1.17 13 – AB Roller
- 1.19 Conclusions
Here are 9 essential tools for your Home Gym
1 – The Kettlebells
The kettlebell is a unique training tool that allows you to develop incredible cardiovascular strength and endurance.
The kettlebell can’t miss in your workout in a Home Gym!
If you follow the blog I made more posts about kettlebell, its benefits and some useful workouts.
You can do any exercise that requires a dumbbell with a kettlebell and more effectively develop the stabilizing muscles and core strength.
In addition, there are many dynamic, total body exercises perfectly designed for kettlebell that are not suitable for a single tool with which you can train explosive strength, strength, stretching and balance.
Kettlebell’s training strengthens tendons and ligaments, which in turn makes you less susceptible to injury.
If you’re looking to improve your conditioning and body composition, kettlebells affect your whole body with explosive exercises that build lean muscle mass.
If you have little time you have found the right tool, you can train with kettlebells in just 20-30 minutes.
2 – Plyometric Box
There are different types but what matters are the heights.
If you want, you can also build it!
The jumps on the box require explosive thrusts of energy from the muscles, which increases power and joint efficiency.
The jumps on the box require a high level of cardiovascular capacity, which improves the body’s ability to process oxygen and develop endurance.
Performing jumps on the box and other explosive exercises with plyometric boxes perfectly complement the force built by lifting weights or with kettlebell.
Consider it in your Home Gym to avoid jumping on the bench and to vary the height of the jump.
3 – Heavy jumping rope
The jumping rope is a great tool for cardiovascular conditioning that does not take up space.
As for the consumption of calories, ten minutes of rope jumping is equivalent to running a km in eight minutes.
Skipping the rope one to two minutes at a time is a great way to warm up your muscles before moving on to other activities.
I recommend taking a rope to jump heavy to increase coordination and develop stabilizer muscles, agility and overall endurance.
4 – Standard lift bar with 20 kg (Total about 32 kg.)
The power rack is an ideal device in a home gym that allows you to perform a wide range of compound lifts.
If you are looking to increase muscle mass, you’ll want to do squats, deadlifts, cleans and other exercises involving the body’s main muscle groups.
Power racks allow you to perform free weight exercises, which encourage the development of stabilizing muscles and do not limit movement to an isolated interval in the same way as a Smith machine.
We specified a 20 kg barbell because it is the standard calibrated in most gyms and provides an excellent starting point with which to start.
Ps. You can also use it for the tractions at the bar, fasten the rubber bands, etc.
Discs with different weights are essential as you improve your physical condition and start building more strength, especially if you have a power rack.
Lighter plates can be used to perform clean and exercises for the upper body.
Heavier discs are needed for lifts that train the lower body and those that incorporate the main muscle groups, such as squat, deadlift and bench.
5 – Tilting flat bench
Along with the standard bench, you can use the bench to perform jumps instead of the box (I give you the alternates), and basic exercises.
If you buy an adjustable bench, you can use the bench to perform bench and tilt exercises.
The dumbbells are great for specific isolation exercises that focus on a muscle group.
While the equipment discussed above is excellent for lifting compounds that affect more than one muscle group at a time, dumbbells may be more effective at hitting smaller muscle groups.
Use dumbbells to perform shoulder shrugs that affect trapeze muscles, flies that develop pectorals, or frontal increases that act on deltoids.
You can also incorporate dumbbells into lower body workouts such as weighted lunges and squat variations.
Start with a range of dumbbells between 6-25 kg and climb on weight as you build strength.
7 – Elastics
The rubber bands have a lot of functions both as resistance and as a support for some exercises such as tractions at the bar.
Also useful for solving some rehabilitation problems after minor injuries.
Use in the gym alone or hooked up to the rack to do some preparatory exercises.
8 – Stationary Bike
Stationary bikes are often smaller than traditional cardio machines such as treadmills or stairwells, so they can easily fit into a home gym.
Exercise bikes carry a low risk of injury as they have no impact and give the cyclist the opportunity to choose endurance and tension.
By increasing tension, you also increase leg strength, which helps in lifts such as squats and deadlifts.
Therefore, exercise bikes have the dual advantage of developing both cardiovascular endurance and strength.
Alternatively, you can use the most expensive spinning bikes or actually ride a bike.
The elliptical bike or even the treadmill is also useful but it does a different job and it’s not good if you’re looking for speed.
9 – Foam Roller
Foam rollers allow you to do self-massage and relieve muscle pain.
The use of a foam roller at the end of the workout can mitigate the accumulation of lactic acid in the muscles and connective tissue that leads to a reduction in mobility.
Foam rollers also increase blood flow, aiding recovery.
Muscle recovery and mobility work should be a priority to avoid injury and get the most out of your workouts.
Battle ropes (also known as combat ropes or heavy ropes) are used for fitness training to increase the strength and conditioning of the whole body.
A small study in 2015 showed that a 10-minute workout with the cords increased heart rate and energy expenditure.
The strings are thick and heavy so as to give significant resistance.
With a battle rope for the top end, it solves each arm independently, overcoming force imbalances.
It also reduces the orthopedic load on the joints.
There are many types of ropes used for this workout.
The strings have two standard diameters (25mm and 44mm) and three standard lengths (5m, 10m and 25m).
There are three common exercises that can be performed with battle ropes: wave, crash and shooting (the wave, slams, and pulls).
- The wave is the point at which you create a continuous wave with strings.
- The flappings are similar to the creation of the wave, except that the string is slammed each time.
- Shots are when you pull the rope towards yourself, at the same time or alternatively.
There are many other exercises that make various muscles in the body work.
For example, moving the strings from side to side will resolve the hips and core to improve the total stability of the body, while moving the strings in the circles will increase the radius of movement of the shoulders.
A tire can be added to the end to increase drag during traction.
is a modern fitness technique that is part of functional training.
You work out using your body weight in dynamic and complete suspension.
In its simplest form, suspension training refers to a large group of unique movements and codified training programs for this specific activity.
The exercises are distinguished from the traditional exercises by the fact that both the hands and feet of the performing are supported by a single anchor point, while the other ends of the body are in contact with the ground: as a result, the desired percentage of body weight is loaded on the part of the body that you want to train.
The anchor point provides the ideal blend of support and mobility to train strength, endurance, coordination, flexibility, enhancement and core stability across one through a wide range of resistance use possibilities (this with existing equipment to date).
In my gym I have two to have them at two different heights and avoid recording the length.
12 – Medical ball
The medical ball is a tool made of vinyl or leather and filled with sand, much used in physiotherapy for rehabilitation and in various sports(volleyball, football and rugby,for example) that you need for:
- strengthen the muscles,
- improve movements,
- strength and
The medical ball goes beyond fashions and that’s why it has to be present in your Hme Gym, you can also build it yourself.
13 – AB Roller
TheAB Whell or abs wheel is a tool that can give a new “life” to your core.
Yes, this tool for martial arts is useful, it is true there are other variants to make the ABS area work but this simple and inexpensive tool allows you to do a nice job so you have to use it.
There’s a spectacular video about how many pros of boxing use this tool including Floyd Mayweather among many, but whatever martial art you practice this exercise you have to do it.
You can’t miss it in your Home Gym.
These are some of the main tools to make you a level home gym where you can do real full workouts.
I have not put any other tools that can still be useful but that are not essential.
I omitted clearly because there I consider discounted the instruments of fighter as also have the sack or even more than a different one.
This is a post about athletic preparation and for granted the elements for a fighter’s workout.
Important is also the surface where you work out that is better if coated with modular tapes.
Ideally to save space have equipment that has multiple functions like the Rack that you can also use to make the tractions without having to buy a bar for tractions.
Have a good workout!
Street Fight Mentality & Fight Sport