No Equipment? No problem!

Want to attend group classes but afraid you won’t have the right equipment? Chances are you’ve already got some household items that can do the job!

Free Weight Alternatives

First up is our main source of resistance: free weights. If you don’t have traditional weights like dumbbells, kettlebells, or plates, there is more than one solution.

Water: Whether it’s bottled or jugged, water is an easy, accessible way to add weight to your workout. I suggest using your standard 8oz (.5lb) bottle for lightest resistance (tricep kickbacks), 1 gallon (8.34lb) jug with handle for medium resistance (bicep curls), 2.5 gallon (20.875lb) jug to go a little heavier (rows and most lower body exercises).

Filled Bags: If you’ve got a ton of cans, books, or really any object with weight, put them in a bag and you’ve got yourself a heavier weight! it’s difficult to know just how much you’re lifting, but if you’re careful and don’t load it up too much to start, it’s a perfectly fine method of adding resistance, especially for lower body exercises like squats and glute bridges.

Resistance Band Alternatives

The thing about this category is that it’s also a free weight alternative! Weight adds resistance to an exercise and a resistance band does exactly the same thing (it’s even in the name). But, what I, majority of the time, use are circular resistance bands, and that’s hard to replicate with household items. Below I give alternatives for both long and circular resistance bands.

Long resistance band alternatives: depending on what these are being used for, you can usually get away with a less stretchy material like a belt, sash, or rolled up towel. These can replace a band when doing certain mobility and flexibility drills. Even better would be a stretchy pair of yoga pants!

Circular resistance band alternatives: this one you’ll have to rely mostly on bodyweight (or free weight options/alternatives). These bands are used primarily for lower body abduction (rotating or stepping the legs outward) and extending the hips (kicking or stepping the leg backward). Below are a couple of bodyweight (or weighted) options for each action:

Abduction: Clam Shells (top), Fire Hydrants (bottom)

Hip Extension: Glute Kickbacks (top), Donkey Kicks (bottom)


Bench/Elevated Surface Alternatives

Sometimes we use elevated surfaces to modify planks, other times we’re leaning/sitting or even stepping up onto them. There are so many things you can use but some of the most popular ones are:

*do not use any surface that is unstable, flimsy, or easily damaged/broken; you should be able to sit or stand on said object without the surface caving or compromising ankle stability.

Ready to commit?

Exercise equipment can get costly, but the truth is you don’t need an entire home gym to get the most out of training. If you are ready to take the plunge and get some gear, I suggest starting with the basics:

  • 2-3 sets of dumbbells: one light set (2.5-5lb), one medium set (18-12lb), and bonus if you get a heavy set (15-25lb+)

  • A couple resistance bands: start off with a set of two or three long bands that can be tied into circular ones

  • Yoga block(s): this will be very helpful for balancing in certain stretches and will be used as a tool in conditioning and recovery.

  • Ankle Weights: preferably adjustable but a set anywhere around 2lbs will be great to start

That’s it! It’s just a small investment if you’re using them multiple time a week and want to make a long term commitment to achieving your fitness goals.

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