Tuesday, September 21, 2021
Fitness

How to set up a home gym (on the cheap)

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Strength trainer for 28 by Sam Wood, Sarah Boulazeris shares her tips for setting up a home gym without wasting cash.

If there’s one thing we’ve had to get used to during the pandemic it’s the fact that gyms can’t be relied on for constant access.

Between the many lockdowns Australia has faced, many have decided to invest in some home gym equipment to tide them over – but it can be confusing where to begin.

You can’t just cart a rowing machine, elliptical, and lat pulldown machine into your home, but there are lots of smaller pieces that can create a killer home workout.

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Speaking on Body+Soul’s daily podcast Healthy-ish, strength trainer for 28 by Sam Wood, Sarah Boulazeris shares her tips for creating the perfect at-home workout.

“It’s really simple, you don’t have to complicate it,” she tells host Felicity Harley on the Healthy-ish episode Set up a home gym (on the cheap).

“All you need is like a little space, some music, some good workout gear and a set of weights, just something small,” she says. “Even if you can’t get your hands on weights, use things around the house: school backpacks, bottles, wine, milk cartons, anything just to get you moving.”

She adds that in that little zen space, try to set aside a good 20-30 minutes to workout and get the blood (and iron) pumping – and you’re in business.

What weights should I buy?

“Start off with something medium to light for your upper body exercises – the ones where we’re not as strong,” Boulazeris suggests. “A three to four – or even a two kilo.”

“For lower body exercises you want something a bit heavier because these are our dominant muscles.”

She suggests opting for another pair of weights – like a six or seven kilo dumbbell.

“Then you’ve got somewhere to go and progress with your training as well.”

So much gym gear is sold out!

Never fear! If you’ve just gone into lockdown and panic buyers have picked the gym gear page to shreds, there are heaps of things you can use around the house.

Boulazeris suggests:

  • Using a toddler on your hip or hugging them
  • Filling up a wine bottle
  • Putting sand in a soft drink container
  • Filling a backpack with books

“You don’t have to start off with the weights, but I think once you get into your programme and start moving, you’ll want something a bit more sturdy that you can hang onto and have and set aside in your little space,” she says.

What exercises should I opt for?

Boulazeris is all about getting bang for your buck when it comes to home exercise, for that reason, she recommends squats and deadlifts for the lower body.

“They target the whole body and you can do them without anything or you can do them with a weight to see the progression,” she says. “You can see your progress as you get stronger with these things.”

When it comes to the upper body, she recommends push ups for the same reason.

Her number 1 tip?

“Set aside a little space or have a basket with all your stuff in it,” she suggests.

“When we’re in lockdown or if we’re in quarantine, that little zone where you step out of your normal life or your daily hustle [is important]. Create the environment, turn the music on, and it puts you in the mood.”

Follow Sarah on Instagram @thisisme.sb or for 28 By Sam Wood’s programs, click here.

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