As a college student, going to the gym is a time commitment we can’t always justify. A good replacement is implementing at-home workouts. However, you might find yourself confused, bored or unmotivated with your current routine.
Here are some at-home workout essentials that will add diversity to your routine and ensure a great workout every time!
Mini Resistance Bands
Why use it:
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Offer Muscle building tension
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Gentle on joints (safe and effective workout)
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Versatile (can be used to work all parts of the body)
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Vary intensity based on the band (light, medium, heavy resistance levels)
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Easy to store
Exercises:
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Lateral Walks
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Place band directly underneath your knee
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Set position is a squat
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Take three steps to the right (feet never closer than hip-width apart)
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Repeat to the left
That’s one rep!
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Front Raise
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Place band around wrists
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Extend arms, keeping them should width apart (band should have tension)
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Raise arms from hip to shoulder height and back down
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Clam Shells
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Place band directly above knees
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Lay on your side, knees tucked into a fetal position
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Abduct one leg, keeping your knee bent
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Repeat motion on the opposite side
Tip: Complete all reps on one side before moving on to the other
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Hip Bridge
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Place band directly above knees
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Lay on your back with feet flat on the ground
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Tighten abs while raising hips
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Squeeze glutes at the top and lower hips
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Ab Hand Walk Out
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Place band around wrists
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Start in a low plank position (shoulders over elbows, hips low, abs tight)
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Walk right hand out away from the body, then the left hand
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Walk the right hand back into the starting position, then the left hand
That’s one rep!
Where to buy: Dick’s Sporting Goods for $19.99
Yoga Mat
Why use it:
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Prevents injury (absorbs shock)
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provides comfort
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Improves balance
Exercises:
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Downward Dog
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Start in a high plank position (shoulders over wrists, low hips, tight core)
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Push pack through the shoulders, bringing the hips high into the air
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Press through the ankles
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Ab Bicycle crunch
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Lay flat on your back
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Squeezing your abs bring your elbow to the opposite knee rotating at the shoulder
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Squat Jumps
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Stand with feet shoulder-width apart, hands in front of your chest
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Press down forming a 90-degree angle at the knee
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Keep a proud chest and strong core
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Press through your heel, exploding up into the air, throwing the hands out toward your side
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Land with soft feet and press down back into the low squat position
Where to buy: Nordstrom for $11.97
Yoga Ball
Why use it:
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Improves balance
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Improves stability
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Engages core
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Relieves back pain
Exercises:
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Wall Squat
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Place ball between the wall and your lower back
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Keep feet shoulder-width apart
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Slowly lower yourself down until you have a 90-degree bend in your knees
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Straighten legs, keeping your weight in your heels
Tip: As you squat down, apply pressure backward into the ball
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Decline Pushup
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Start in a pushup position (shoulders over wrists, abs tight, hips low)
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Place feet on top of ball
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Keep elbows tucked to your side
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Bend at the elbows, then extend back into your starting position
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Ab Tucks
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Start in plank position (shoulders over wrists, abs tight, hips low)
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Place feet on top of the ball
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Bending at your knees, pull the ball towards your hands (knees should tuck toward chest)
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Squeeze your abs through the movement and extend the legs out straight
Bonus: Use a yoga ball as a chair to engage muscles while remaining sedentary!
Where to buy: Walmart for $7.99
One Pair of Dumbbells
Why use it:
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Improves muscular strength
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Improves muscular endurance
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Versatility in movement (single-arm, alternating arm, tempo, etc)
Exercises:
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Bicep Curl
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Start with feet hip-width apart, palms facing forward holding dumbbells
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Keeping elbows pinched to your side, rotate dumbbells to your shoulders
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Slowly release arms back into starting position
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Ground to Press
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Start feet hip-width apart, palms in a neutral grip (facing one another) holding weight down by your side
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Press down into a squat
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Explode upward shifting your weights up to your shoulder
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Slightly bend knees, exploding upward once again, extending the arms straight into the air above your head (keeping elbows tight to the body)
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Weighted Toe Tap
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Start flat on back with feet in the air, 90-degree angle at your hips
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Hold the weight directly above chest, arms extending
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Squeeze lower abs, reaching for your toes, bringing shoulders off the ground
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Weighted Lunge
Tip: Perform all reps on one leg before switching
Where to buy: Walmart for $22.28
Hint: Purchase an adjustable dumbbell set if possible to gain more versatility
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Now that you have all the necessary tips for working out in the comfort of your home, it’s time to break a sweat!