An Effective Home Gym for about $50

COVID-19 is changing the way we think about fitness. Gyms, Health Studios, Crossfit Warehouses, even state parks are all shutting down. Staying home to stop the pandemic is the way to go. Having the ability to still be active while at home is an important step to help you stay strong and healthy.

In this post I will go over some advantages of having a home gym, helpful tips to make it effective,  equipment must-haves, and some suggested routines to get you started.

Why have a home gym?

• To begin with, safety and hygiene: Unlike commercial gyms, you are the only one using the equipment.
• Time and efficiency: No driving is needed and your workout starts when you are ready.
• Cost: All the tools needed to get you going can be obtained for under $50! No monthly membership or dues to worry about.

What are some equipment must-haves?

• Mat: Look for 70” x 23” with at least 3/8” in thickness (est. $15 - $30). If your house has  carpet and it offers good cushioning, then you can skip the mat. I would just use a clean towel to lay on while exercising.
• Balance or Stability Ball: Look for ball size of 55cm (in diameter) if you are between 5 feet to 5 feet, 6 inches tall. 65cm if you are 5’7” to 6’2” and 75cm if you are taller than 6’2” (est. $10 - $25).
• Resistance cables: Get at least 3 different levels (light, medium, and heavy) so you can advance in your workout. Don’t forget to get a door anchor to help you safely attach your cables to doors (individual cable should be under $10, a set is around $25+).
• A chair: use a stable chair. Avoid office chairs (with wheels) or stools.
• Empty 1-Gallon Jugs: Get 2 of them and fill them up with water. They make for great adjustable weights.

Once you have the above, then you are ready to start "Hitting the Gym"! Below are recommendations to get you started. Click on the images to download. 

Please remember to ALWAYS CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE OR DIET PROGRAM.

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Full Body

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Upper Body

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Lower Body

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One-Month Plan

Notes

• Feel free to adjust any of the above recommendations to fit your current fitness level.
• If you liked the above routine example, then check out my New Flash Routine Training Guides. A detailed training program with nearly 100 training guides for both home and the gym. Your support means the world to me and my family!

Happy Healthy Training!
Your Trainer,
Rami