[VIDEOS] At-home workout ideas with limited equipment
WHAT CAN I DO WITH A MINI BAND / LONG BAND / SMALL DUMBBELLS?
When you have limited equipment and no access to a gym, it can be tricky to stick to your routine. If you're anything like me, you need to have access to workout anywhere, anytime. Fortunately, if you invest in three key pieces of equipment, your options are unlimited!
I always get questions from clients about what equipment I would personally recommend buying, not only to have easy access to at home, but that will also help maximize workouts. Thankfully, the three key pieces I would suggest having are affordable, take up little to no space, and 2 out of the 3 are amazing to throw in a suitcase, and take with you anywhere in the world!
WHAT YOU WILL NEED
Mini band (rubber like this) or (cloth like this)
Medium set of dumbbells > 12-25 lbs
BUILD YOUR OWN WORKOUT IDEAS
Throwing together a quick and sweaty workout doesn't have to be complicated. See below for 4 different formatting ideas to build your own at home or on the go workout.
TIMED
20s/10s > 30s/10s > 45s/15s > 60s/30s
EXAMPLE - 45s on | 15s rest | 4 rounds
DB bicep curl squat
Super band good morning
DB burpees
Mini band glute bridge pulses
Mini band bicycle crunches
AMRAP 'as many rounds as possible'
5, 10, 15, 20 mins > 4-6 exercises of 10-15 reps each
EXAMPLE - 15 MIN AMRAP
Super band thrusters x15 reps
Super band deadlift to bent over row x10 reps
DB squat jack thrusters x15 reps
DB core slide to row X10 reps
Mini band leg lowers x15 reps
10-1 or 10-2
2 exercises > start with 10 reps of the 1st and 1 rep of the 2nd > work your way down every round of the higher rep exercise and work your way up every round of the lower exercise (i.e. squats + push ups = 10 squats + 1 push up, 9 squats + 2 push ups, 8 squats + 3 push ups, etc.)
EXAMPLE - 10-2
DB reverse lunge + bicep curl + overhead press
Super band squats
PYRAMID
2-5 exercises > start with 1 rep of each > 2nd round is 2 reps of each > 3rd round is 3 reps of each, etc.
2-5 exercises > start with 10 reps of each > 2nd round is 9 reps of each > 3rd round is 8 reps of each, etc.
EXAMPLE - 10-1 rep PYRAMID
DB leg lower lat pulldown
Super band overhead squat
DB deadlift + bicep curl