A Simple Home Gym Setup and Workout

With just a few pieces of equipment, you can perform a complete workout any time you want in the privacy of your home.

Although going to a gym is great, you should also have some of your own workout equipment at home. There may be times when you can't make it to the gym before it closes, and having an option within your home gives you the advantage of training at any time. Here are some basic tools you will need for a home gym setup.

Resistance Bands

Resistance Bands

You can get bands with different levels of resistance, so you can adjust the exercises based on your strength levels. They don't take up much space, so you can hang them from a hook or roll them up and keep them in a bag. Three to five bands ranging from light to heavy resistance will suffice.

Ab Wheel

Ab Wheel

Although it's small in size, an ab wheel can help you challenge your entire core better than Crunches or Sit-Ups. All you need is space to roll the wheel out from your knees to arms' length.

RELATED: The Ab Rollout: Best Core Exercise Ever?

Push-Up Handles

Push-Up Handles

Yes, you can do Push-Ups anywhere anytime without the handles, but using them gives you two advantages. They put less stress on your wrists—important for athletes playing basketball, tennis, golf, baseball or soccer. And you get a deeper stretch when you lower yourself to the floor. If you do yoga, they can also help in positions like Downward Facing Dog.

Mat

Exercise Mat
Working on a mat is more comfortable than working on a hard floor. In most home workouts, you are standing, kneeling and lying down. Comfort can increase your performance and reduce the chance of injury via slipping or impact on the joints.

Jump Rope

Jump Rope

Not just for little kids on the playground. You can get a serious cardio workout with a jump rope. Like resistance bands, they're easy to store and carry. Whenever you have a few minutes, you can get a quick session in to burn some calories.

Foam Roller

Foam Roller

Foam rollers are a great therapeutic tool to enhance recovery after workouts. You can also use them to warm up, increasing blood circulation to targeted areas before you begin training. Other benefits include relieving tight muscles, extending range of motion in the spine, and offering the ability to self-massage.

Sample Home Gym Workout

This workout takes less than 30 minutes. Try it and see why it's a good investment for your health and performance on the field.

  • Jump Rope - 60 seconds.
  • Squat to Shoulder Press with Resistance Bands - as many reps as possible (AMRAP) in 60 seconds.
  • Ab Wheel Rollout - AMRAP in 60 seconds.
  • Jump Rope - 60 seconds.
  • Push-Ups with Handles - AMRAP in 60 seconds.
  • Bicep Curls with Bands - AMRAP in 60 seconds.
  • Jump Rope - 60 seconds.

Rest for 60 seconds. Repeat this cycle twice.

Start and finish the workout by foam rolling your entire body for a couple of minutes.

RELATED: The Best Home Exercise Equipment For Under $200


Photo Credit: Getty Images // Thinkstock

Topics: JUMP ROPE | WORKOUTS | EXERCISE | FOAM ROLLER | EQUIPMENT | HANDLES | RESISTANCE BANDS | AB WHEEL