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So now that we’re home, is anyone else wishing they’d thought to add a kettlebell to their holiday wish-list? 2020 X-mas lists are looking v practical right about now.
I’d like a 12 month supply of TP; canned goods to last me until the 4th of July; new house slippers in every color option that exists; a yoga mat, dumbbells, resistance bands and an open space added to my 1 bedroom apartment to workout in.
While most of us don’t have a plethora of at-home gym equipment on hand, not to mention the space to exercise, (that’s what your gym is for) that is NO EXCUSE to stop getting your workouts in. Now more than maybe ever you’ve got to keep moving during quarantine.
Fear not! CAC Personal Trainer, Matt Hongosh, shares a list of household item basics to creatively help you continue working out. Using these new pieces of “equipment” might challenge you even more than your typical gym-grind.
Check out the 5 things you already have at home to use as gym equipment
1. An ottoman
How's this for a quarantine rule: you can’t rest your feet on your ottoman unless you’ve worked out using it that day! The elevated surface of most ottoman’s (or if you have a traditional coffee table you can use your couch instead) is perfect for many lower body exercises.
2. Paper plates
Looking for an effective tool to improve time under tension on your muscles? Use a homemade slider to boost the muscular demand of traditional exercises. The sliding surface of a paper plate on your home floor (carpet, tile or hardwood) will make for easy gliding added to tons of exercise options.
3. A broom stick
Mobility is key. As we get older, our range of motion becomes limited and needs attention. A broom stick is a great tool to replace a dowel rod or PVC pipe found at most gyms. Practicing mobility exercises should happen daily, just like routine stretching. Stretching focuses on the muscles while mobility exercises target your joints. Pro-tip: remove the broom head if possible to avoid flying dust-bunnies.
4. A hand towel
Day to day life means constant forward actions on our bodies, so practicing pulling motions is very important. While at home you can create pulling tension by using a hand towel and isometric pulls. A towel substitutes for band shoulder work and reverse dumbbell flies.
Incorporate isometric pulls while doing key exercises like:
5. Your household animal (can include children, partners, or plants)
Many of you are just missing some extra weight to load up with. In the spirit of connection with those you're quarantined with, your fur-mates or people in your house can get incorporated into your workouts to help! If you’re rocking the isolation train at home by yourself, you can create dead-weight by packing up a backpack or suitcase full of canned goods to get the job done.
The most important thing during your workouts whether you're at a gym or at home is remembering there's always room for creativity in fitness, in fact that's what it's all about! So whatever you do, keep it fun and keep on moving. Time to gather these items around your house and get to work!
| Sharon Millas
| Chicago Athletic Clubs
| Chicago Athletic Clubs
| Naomi Cook