Canada’s premiere health, fitness, and sport performance magazine. Find articles on running, race schedules, training, sports medicine, workouts, food and nutrition, recipes, best health clubs, by leading experts in their fields.

 

 

 

$99 Home Gym

SO14 HomeGym12

Work Out at Home with Just Four Pieces of Exercise Equipment

BY BRI WILSON

Setting up a home gym doesn’t have to cost a small fortune. Forget the pricey treadmills and weight machines: you can get an effective, total-body strength and conditioning workout at home with wallet-friendly exercise equipment. There are myriad exercises you can do with these four items from push-ups, pull-ups and planks to biceps curls and yoga stretches.

 

WHAT YOU NEED

    Pull-up Bar    $32
    Dumbbells    $30
    Yoga Mat    $20
    Resistance Band    $17

These are some prices that you can expect to pay for this basic fitness equipment. With a little thrifty shopping, you may even find better deals.

WHAT YOU CAN DO
“You definitely don’t need a lot of equipment to get a good workout,” says Lachlan Hodgetts, a certified personal trainer at Catalyst Lifestyle Services in Victoria, B.C. Though bodyweight exercises alone are effective, he says, adding resistance is the only way to increase strength and muscle hypertrophy over time.
“Eventually, you’ll adapt to the weight you’re lifting and will need to progress to heavier weights. If that’s not an option, you can still get a good workout by mixing up the amount and type of reps you do, how long you work out for and the intensity at which you train.”

WHERE TO FIND IT
You can find yoga mats, resistance bands and pull-up bars for a decent price at any fitness supply store. Since weight sets can be expensive, try checking classified websites to score a deal. You’ll want to look for a dumbbell set that comes with a bar, at least two sets of plates (two 5 lb. plates and two 10 lb. plates, for example) and adjustable spring clips.

WHAT ELSE YOU’LL NEED
Space in your home to stretch out, ideally in front of a mirror.
Doorframe for mounting the
pull-up bar.
Sturdy door handle or hand railing
for resistance band exercises.


EXERCISES
RESISTANCE BAND WITH HANDLES
Use for: Back, glutes, shoulders, and legs.
Best exercises: Attach to a sturdy structure at chest height for rows and standing chest press; attach just below knee height for leg and hip exercises; stand on band for bicep curls, lateral raises and overhead press.

SO14 HomeGym Gif02

SO14 HomeGym Gif03

SO14 HomeGym Gif04

SO14 HomeGym Gif05


PULL-UP BAR
Use for: Biceps, shoulders and back.
Best exercises: Pull-up and chin-up variations.

SO14 HomeGym Gif07


DUMBBELLS
Use for: Shoulders, back, hamstrings, quadriceps, glutes, biceps, triceps, added resistance for squats and lunges.
Best exercises: Shoulder press, bent-over row, chest press, bicep curls, tricep extensions from the floor, lateral raise, single-leg deadlift, thrusters (squat with  overhead press).

SO14 HomeGym Gif08

SO14 HomeGym Gif09

SO14 HomeGym Gif11

SO14 HomeGym Gif12


YOGA MAT
Use for: Abdominal exercises, and plyometrics.
Best exercises: Plank variations, V-sits, mountain climbers, bodyweight squats and lunges.

SO14 HomeGym Gif06


Bri Wilson is a certified strength and conditioning specialist and owner of Koru Personal Training in Victoria, B.C.