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.
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:
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.