I am lucky when it comes to my own training.
I have worked in several amazing facilities outfitted with hundreds of thousands to even millions of dollars worth of the latest and greatest equipment and ‘toys’.
Olympic lifting platforms, heavy barbells, dumbbells up to 125lbs, recovery boots, med balls, treadmills, assault bikes, versaclimbers, prowlers, monster truck tires, a monstrosity of a jungle gym monkey bar rig hybrid rig thing… you name it, I’ve probably used it.
And because I have been employed or interned at these facilities, I had access to all of it for free.
Yup, my gym membership over the last 8 years has cost me precisely $0.
Even at my house, the training gods smiled down upon me. I was ‘lucky’ enough to get a lemon as my first brand new car, which resulted in a nice little settlement check, which bought me my home gym. It’s not outfitted with all the bells and whistles (did you know weights are expensive?), but it most certainly gets the job done.
But I’m in a unique position. This is my job. I’m around this stuff 24/7. I live it.
What about the other 99% of people? What do they do?
Gym memberships are great, but chances are when its convenient for you to go, it’s also convenient for 95% of the rest of the world to go too. There’s a solid chance it’ll be crowded, so I hope you like watching Brad and Chad each perform 8 sets of incline presses on the bench you need. #MDW IS ONLY 2 MONTHS AWAY BRO, GOTTA GET THOSE PYTHONS AND PECS READY.
So you settle for the treadmill because there’s no way you’ve got time to wait for Brad and Chad to finish, especially when after every set they take 3 minutes to inconspicuously admire themselves in the mirror.
Some gyms memberships can actually run you over $100 per month, depending on where you go. Plus, you need to factor in the time needed to travel to and from the gym. Some people just don’t have the financial resources or time to make this work.
Maybe a home gym is more up your alley… but where do you start. Do you buy a treadmill? A stationary bike? A barbell? A shake weight?
Cardio equipment is usually stupidly expensive and severely limits your options as far as what you can do for a workout.
Strength training setups, like a smith machine or something similar to it, can also be very expensive and might not be the most optimal choice you can make from a space standpoint.
Free weights are awesome, but lots of people just don’t know what to do with them. And which ones do you buy? Barbells? Dumbbells?
Well, it might be the kettlebell that offers you the most bang for your buck in terms of space needed, how much it will cost you, and what you’re able to do with it.
For around $100, you can get yourself 2 kettlebells (one lighter and one heavier one), and perform a smorgasbord of movements that will definitely get your heart rate elevated, muscles working, and instantly boost your sex appeal.
And what’s this? A video showing you all sorts of things you can do with a kettlebell? What an extraordinary coincidence! WHAT ARE THE CHANCES?!
I’m using a 55lb kettlebell in this video. Guys will typically find 35-60lbs as a comfortable starting point, and ladies 12-35lbs. These are of course generalities and your numbers might be different.
This is by no means a complete list, but it’s definitely a solid start.
To simplify things even more…
# 1-12 are hinge movements.
# 13-26 are squat movements.
# 27-36 are lunge movements.
# 37-43 are pulling movements.
# 44-52 are pushing movements.
# 53-76 are core, miscellaneous, and hybrid movements.
Anything in red is something I would deem as difficult due to strength or mobility requirements, or just due to the fact that they take some practice to do correctly.
Pick one from every category, perform them for sets and reps or as a circuit and voila… home gym.