All the Exercise Equipment I Use In My Home Workouts Malik October 24, 2015 exercise, fitness, Health Click here if you want to go straight to the picture gallery slideshow. Initially I was going to turn my workout routine into an app where you could use all my fitness tools and turn them into your own program. However, I have so many side projects cooking right now, I don’t have time.Â I wrote this post because after 3 years on a resistance and body weight training program, I realize that my home workout routine is far superior than any fitness gym. I’ve already touched on this in an earlier post but let me further crush your dreams of any hope that you will get to a gym anytime soon, and if you do, the efficiency you get will be lacking Before we get into the entire inventory of my home workout equipment, here’s the top 3 reasons how I got into building my workout routine at home: In my last post I talked about that only 20% of people who sign up for gym memberships use the gym. But did you know that of the 20%, 10% of that 20% are personal trainers. Which means, only 10% are regular Janes and Joes, who are nonprofessionals. Do you really believe you are one of the few 10%? The ability to experiment and fail gracefully in your comfort zone. One of the benefits of a home based workout, is you can practice a degree of fitness trail and error, that’s often difficult in a public gym. That trail and error is where you find out what works for your body type. Even if you get to a gym, there are threeÂ key fitness techniquesÂ that you’ll find very difficult to apply in a crowded gym””Staggered super setsÂ , compound sets and drop sets. Combing these threeÂ techniques gives you the benefit of training muscle groups together while alternating the muscle group within sets. This is a secret or lesser known technique, that is key to packing in a lot of intensity, progressive overload, time efficiency while maintaining a degree of variety within your workout. Try jumping to 3-4 different machines consecutively in a training circuit in a crowded gym while “fighting” for equipment. Let me know how that works out.Â If you still want to try your luck I have one word for you: Click on any image below below to start the picture gallery slideshow. TA Sport Kettle Bells – I have 2 sets of 25 pound (12kg) and 16 pound (8kg) Kettle Bells. Although I’ve out grown these in strength I’ll attach my resistance bands to up the resistance. Great technique if you don’t want keep buying more weight. A sturdy wall – It might not be completely obvious but a wall has a lot of utility. You can use it for squats, leverage for push ups, especially hand stand pushups. Foam yoga blocks – Very spongy, but not too spongy that you sink. I shove them a quarter of the way under my sofa, then use them as steps for calf raises. Cork yoga blocks – Like the foam yogo blocks, I wanted to use these for calf raises. Unfortunately they shed a lot, so I just use these for pushups. I add these under my handstand push bars to get a deeper stretch in the rest position on pushups. Nike push-up bars – For years, I shied away from using push-up bars. For some reason I thought they would make pushups too easy. As a matter of fact, they make pushups harder. Because they are raised, they allow you get a deeper stretch on the chest. In addition, the position of the bars makes it easier on the wrists. They are very flexible and allow for all types of push-ups, including hand-stand pushups. They are very durable. Lifeline ab-wheel – I found out about this ab wheel through HITT Richards AKA Calisthenics Kingz. Definitely one of the more pricey ab wheels but it had a great grip and allows you to strap you feet in to do lower ab moves. The ab wheel movement really hits many areas. Abs, shoulders, and even triceps. Great for overall strength and conditioning. ProSource Gymnastic rings – These Olympic rings definitely added another layer of intensity to my workout. I simply strap them to my door pull up bar and use it for chest, back, legs, abs, and even shoulders. Great for strength training. It’s basically the same as using TRX straps without all the fancy bells and whistles. Bodylastics MMA style resistance bands – I’ve been using resistance bands for for about 3 years. I have about 300 pounds of resistance. For years I doubted the utility and function of resistance bands. It is by far the biggest asset in my home fitness arsenal. Reliable, strong, and really functional. I can also combine my resistance bands with my kettle bells and weighted vest to get more resistance. Door pull-up bar – No home workout is complete without a pull-up bar. It it is the bread and butter of any home workout. I can do chin-ups, pull-ups, and ab raises. There are about 5 positions so I can get every part of the back. I’ll even strap on my weighted vest for added resistance when I’m doing pull ups. Brute belt – I bought this belt so I can add more weight to my squats and support my back when I do deadlifts. I also use it for calf raises. The strap allows me to add kettle bells for more resistance. Anazao resistance band bar – This is a resistance band accessory that has really come in handy. I can now do squats and back training with lot of resistance. The padding makes the grip extremely comfortable and the bar inside is made out of reinforced steel. I can puts tons of resistance pounds force on this thing and it won’t bend. It’s been key to my leg development. Ziva 66 pound weighted vest – This weighted vest is roughly 66 pounds. I use this vest for everything. Squats, calf raises, and even bicep curls. Occasionally I use it for triceps. For biceps, I use a straight bar while looping it through the sleeves and now I have a homemade curl bar. Boom! Flyup Fitness bars – Found this wonderful piece of equipment when I was in San Francisco. Although it has a lot of functions, I primarily use it for doing chest flyer. I can also use this for abs, like the ab wheel. It has a smooth surface which allows it to glide on any floor surface. Great on carpets. I’m now strong enough, that I can use my 25 pound vest for chest flyes. Core coaster – This is a recent addition to my equipment arsenal. It might seem redundant, being that this is yet another “ab wheel” like piece of equipment, but it’s not. As I’ve developed my legs, one very elusive characteristic of leg aesthetics is the “quad sweep” AKA the tear drop. The best way to achieve this is through a hack squat machine. Personally I don’t have the space or the nerve to spend thousands of dollars for a machine like this. So my “hack” for the hack squat machine is to use a wall, the floor, and this roller on my back. I will wear my weighted vest for added resistance. Sofas and chairs – You might be wondering, what on earth is chair and sofa doing in this list? Where you see something to just sit on, I see a piece of workout equipment. I’ve found so many ways to turn my home furniture into a piece of exercise equipment. You can go to my https://instagram.com/malikox/ to see all my experiments. I’ve duplicated Russian chair sit-ups machines, to dip bars, to incline benches. It’s all about what you can imagine at home. Adidas weighted vest – This was the first weighted vest I bought. Maybe about 3 years ago. It’s about 23 pounds. When I first bought it, it felt heavy. Now it’s light as a feather. I can even do jump superman pushups with the vest on. With the proper progressive overload, you can easily get stronger at home. As you saw earlier, I now have a 66 pound vest. Sometimes I use both weighted vests for squats and pushups. Rubberbanditz – Sometimes known as power bands or resistance bands, these are essentially gigantic rubber bands that you can use for resistance training. There are quite a few companies that provide this but Iron Woody (no pun intended, that’s actually the name) and Rubberbandiz are the more popular brands. You can do quite a bit with these things, but I started using these bands to help me with pull-ups. Whether you are just starting out our a mature with your pull-ups you can use these bands to assist your pull ups. Really great when you trying to get those last 2-3 reps for the burn. Here you can copy link to see how it’s done. https://www.youtube.com/watch?v=GKmj9wYqK1Y FatGripz – Sometimes known as “thick bar training”, Fatgripz create a thick bar, allowing for more muscle activation, hence leading to more strength and bigger muscles. I primarily use them when I curl for biceps, but have recently started adding them to my pull-up bar. Forearms are usually on fire after one set. Harbinger hanging ab straps – Yet another ab tool in my fitness toolkit. They are really simple. I hang them to my pull-up bar and start swinging the lower part of my legs until they are parallel to the ground. The are hanging knee raises. Great for lower ab and oblique development. Here’s how they work: https://www.youtube.com/watch?v=BBe_F_3Mkuk Nike weighted gloves (2 pounds) – Most times I use these gloves without the weights, but they come in handy to protect your hands, when dealing with curls and press movements. I also use these gloves when I’m using my resistance bands. Extra long wrist bands – When using resistance bands, sometimes the band can scrap against elbows and wrists. It can get uncomfortable. These extra long wrist bands will shield you from the scrapes. Always strive for comfort, no matter what type of exercise movement you are doing. Prana yoga matt – Lots of gym mats out there, but this one is made out of a material that grips the ground. It doesn’t budge or slide around like most mats. It’s thing but it’s main use is to keep me entered in one area. Bodyscuplter mat – I normally use this matt when I have to do movements that require the knees. Extra padded for comfort. I Mostly use this for ab rolls, but sometimes movements that require you to lay on your back. This could be lying down curls and ab movements. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Google+ (Opens in new window) Related Leave a Reply Cancel Reply Your email address will not be published.CommentName* Email* Website Notify me of follow-up comments by email. Notify me of new posts by email.