Create a DIY Gym at Home
I often hear from my clients that, when it comes to exercise, half the battle is getting there. I know that, for me, once I get my shoes and yoga pants on, I make the four-mile drive, and I’m standing in the lobby of my workout studio, the next part is easy.
That hour we give to ourselves is 4% of our day, yet, I know with the many demands of everyday life, it feels almost impossible at times. I’m all about taking away the roadblocks and challenges between you and getting the body you deserve. So, let me show you how to set up a do-it-yourself gym in your home …
Yoga
Yoga is perhaps the simplest exercise to do in a small space at home, or on the road. You’ll want to invest in a yoga mat, which can be purchased relatively modestly. Start by sitting cross-legged on the floor, back straight and hands relaxed in your lap. Close your eyes and breathe deeply through your nose for two minutes. You will want to make your movements flow from one to the next, holding for three breaths in every pose. From the cross-legged warm-up pose, move into cow pose on your next exhale, then cat pose. Alternate between cow and cat for the next several breaths. Press up into downward dog. Lower your knees to the floor, push back into child’s pose, and repeat several times, until you begin feeling warm. Next, step your right foot forward between your hands into a classic lunge, and raise your body. Then, lower into a push up, press your torso back, return flat to the floor, and push into a downward dog. Repeat several times on each side. Move into an extended side angle from your lunge on both sides. Turn over to lie flat on your back. Close your eyes and breathe deeply for two minutes.
I encourage you to explore yoga videos online with step-by-step tutorials until you grow comfortable with your own practice!
Cardio
Grab your athletic shoes, turn on your favorite pump-you-up tunes, and try these in-home cardio workouts:
10-2: Start with 10 high knees, then 2 mountain climbers. Repeat this cycle 5 times. Take a 2-minute break. Repeat this entire workout 6-10 times.
Century Squat and Half Jacks: Complete a total of 100 squats and 200 half jacks. Interchange as you’d like (i.e. 25 squats, 50 half jacks, 25 squats, and so on …)
Mix-And-Match: Try any of these three, completing a total of 6-8 sets. Knee to elbow march, punches, squats, high knees, plank shoulder taps, mountain climbers, sprinter lunges, arm circles, jumping jacks, half jacks.
Weights
Don’t have state-of-the-art weights laying around? Fear not, I have a DIY solution. But before we build your mini in-home gym, keep in mind that hand weights should never exceed 10 percent of your body weight. Let’s stick to low weights and high reps.
My bet is that you have most, if not all, of what you’d need for arm weights lying around your house. Look for cans of vegetables, bags of beans; fill up socks or plastic milk jugs with coins or beads. I’ve even seen people wrap a scarf around books and use them as weights. Start by warming up your muscles before using the weights. Repeat sets targeting each of your desired muscle group. Finish by stretching to cool down.
Have you created a DIY gym at home? I’d love to hear about it!
I often hear from my clients that, when it comes to exercise, half the battle is getting there. I know that, for me, once I get my shoes and yoga pants on, I make the four-mile drive, and I’m standing in the lobby of my workout studio, the next part is easy.
That hour we give to ourselves is 4% of our day, yet, I know with the many demands of everyday life, it feels almost impossible at times. I’m all about taking away the roadblocks and challenges between you and getting the body you deserve. So, let me show you how to set up a do-it-yourself gym in your home …
Yoga
Yoga is perhaps the simplest exercise to do in a small space at home, or on the road. You’ll want to invest in a yoga mat, which can be purchased relatively modestly. Start by sitting cross-legged on the floor, back straight and hands relaxed in your lap. Close your eyes and breathe deeply through your nose for two minutes. You will want to make your movements flow from one to the next, holding for three breaths in every pose. From the cross-legged warm-up pose, move into cow pose on your next exhale, then cat pose. Alternate between cow and cat for the next several breaths. Press up into downward dog. Lower your knees to the floor, push back into child’s pose, and repeat several times, until you begin feeling warm. Next, step your right foot forward between your hands into a classic lunge, and raise your body. Then, lower into a push up, press your torso back, return flat to the floor, and push into a downward dog. Repeat several times on each side. Move into an extended side angle from your lunge on both sides. Turn over to lie flat on your back. Close your eyes and breathe deeply for two minutes.
I encourage you to explore yoga videos online with step-by-step tutorials until you grow comfortable with your own practice!
Cardio
Grab your athletic shoes, turn on your favorite pump-you-up tunes, and try these in-home cardio workouts:
10-2: Start with 10 high knees, then 2 mountain climbers. Repeat this cycle 5 times. Take a 2-minute break. Repeat this entire workout 6-10 times.
Century Squat and Half Jacks: Complete a total of 100 squats and 200 half jacks. Interchange as you’d like (i.e. 25 squats, 50 half jacks, 25 squats, and so on …)
Mix-And-Match: Try any of these three, completing a total of 6-8 sets. Knee to elbow march, punches, squats, high knees, plank shoulder taps, mountain climbers, sprinter lunges, arm circles, jumping jacks, half jacks.
Weights
Don’t have state-of-the-art weights laying around? Fear not, I have a DIY solution. But before we build your mini in-home gym, keep in mind that hand weights should never exceed 10 percent of your body weight. Let’s stick to low weights and high reps.My bet is that you have most, if not all, of what you’d need for arm weights lying around your house. Look for cans of vegetables, bags of beans; fill up socks or plastic milk jugs with coins or beads. I’ve even seen people wrap a scarf around books and use them as weights. Start by warming up your muscles before using the weights. Repeat sets targeting each of your desired muscle group. Finish by stretching to cool down.
Have you created a DIY gym at home? I’d love to hear about it!
