What you need to set up a Home Gym

Setting up your Home gym doesn’t have to be complicated OR EXPENSIVE!

What ever you choose to use (or purchase) will greatly depend on your level of experience, budget and space. As you know from our posted workouts you don’t need a lot of equipment to get the job done. You just need to start!

Tips to get started!

  • Plan 3 workouts a week (we recommend using The Stay Strong Mummy Fitness Plan)
  • Write workouts down and have them ready (we use our kids chalk board or white board)
  • Set the time of day and put an alarm in your phone for an extra prompt)
  • Don’t overthink it, make it a natural part of your week

 

Equipment & Exercises

Tabata Pro App Timer or stopwatch – Our very favorite tool to keep us motivated! Easy to set up and program any type of HIIT workout to.

 

 

  • Body weight
  • Weights
  • Running
  • Bike
  • Rower
  • Cross trainer
  • Skipping Rope

 

Gym or yoga mat – This is your space and your starting point.

Exercises

  • Planks/Ab work
  • Mountain climbers
  • Pushups
  • Bridges
  • Ground legwork
  • Stretching

NOTE: Careful not to get the soft, spongy ones, as they don’t last long and can throw your balance of.

 

Light Dumbbells 1-3kg – Start off light, you will be amazed what you can do with these little weights when the repetitions start to build.

Example Exercises For Legs

  • DB static lunges
  • DB squats
  • DB squat press
  • DB straight-legged deadlift
  • DB sumo squat

Example Exercises for Upper Body

  • Chest Press (lying down)
  • Standing shoulder Press
  • Bent over Row
  • Standing Bicep curl
  • Standing tricep extension

Stay Strong Mummy Suspension Trainer – Simply hook it to the back of a bedroom door or loop it around a tree or the kid’s swing set.

 

Example Exercises for Legs

  • Static Squat
  • Altermate Lunge
  • Sumo Squat
  • Static Lunge
  • Jump Squat
  • Jump Lunge
  • In’s and Outs

Example Exercises Upper Body

  • Row
  • Tricep extension
  • Push up
  • T-Row

Chair or step – You can also use the back door step, park bench, or the kid’s toy box if it’s sturdy enough.

Example Exercises (total body)

  • Incline push ups
  • Bulgarian lunges
  • Alternate Step-ups
  • Tricep dips
  • Jump ups
  • Incline plank
  • Mountain climbers
  • Hand step ups (alternating hands while in a plank position)

 

Step or Bench (higher than the above STEP for total body

  • Single leg DB Step up
  • Hip thrusts (back placed on bench)
  • DB Bulgarian lunge
  • Decline plank
  • DB jump ups
  • Decline push ups
  • Tricep incline push ups
  • DB weighted dips

Dumbbells 3-6kg – You can always go heavier with your weights, everyone is different so this just a guide.

Example Exercises (total body)

  • DB walking lunges
  • DB deadlift
  • DB renegade row
  • DB alternate snatch
  • DB snatch
  • DB bicep curl/shoulder press static lunge
  • DB squat to bent over row
  • DB burpees

 

 

Extra equipment we love to incorporate into our workouts!

  • Kettles Bells
  • Foam Roller
  • Resistance Bands
  • Medicine ball
  • Ab wheel
  • Fit ball
  • Skipping rope
  • Slam ball