While many are getting a bit stir crazy, I find fitness to be an even more important way to both get out frustration, anxious energy, and be a great stress reliever. For us, we have trained at home for years, so the benefits are well known to us. In fact, it was us training at home that inspired this article that I wrote some time back, but is actually EXTREMELY appropriate today! I hope you will find this article helpful in realizing your home gym and can be a very powerful gym and some workout ideas we weave in!
Today the priorities in our home gym are quite different, well Levi has ALWAYS been important!
About five years ago, I did something that I never thought I would do: I closed my training facility. After operating it for over a decade, teaching all over the world had made me so busy I couldn’t provide the proper attention to my clients. While I knew this was the right business decision, one of my greatest apprehensions was “where would I train?”
With growing commitments and less time to train, I realized that my gym would have to be at home. I worried it wouldn’t be possible to train effectively without a big facility. Then I remembered a concept from Pavel Tsatsouline, known as a “courage corner.” As Pavel described:
“The Red Army, too pragmatic to waste their troopers’ time on pushups and sit-ups, quickly caught on. Every Russian military unit, even outposts remote as the Mars, has a gym. For some strange reason, maybe because it makes your sweaty basement dungeon look like a yuppie health spa, it is called a ‘courage corner’ (I wish it was a joke). Every courage corner, including the permafrost crusted cave in one of the units I served in, is equipped with K-bells.”
You could say my home gym in 2002 was courageous to even have at my house;)
His description of courage corner took me back to my best days of training. When I was in high school, we had a makeshift gym in the basement of the school. The old pipes that ran through the room made the summer heat unbearable and and froze us in the winter. It was bare bones, with rusty old free weights and a few machines like a leg press and pull down unit. But it wasn’t the tools that mattered. It was but the training, the focus, and the effort – very much like what Pavel alluded to with the courage corner.
The Essentials for a Home Gym
When I began to prioritize what was important in my training, I created my own courage corner. None of this motivation came from the idea of trying to be “cool,” hardcore, or a minimalist. Rather, I wanted to find the most effective means of training that complimented, not dominated, my life.
Peretz Scheinerman does a great job of showing how with one Ultimate Sandbag we can train the whole body in dynamic ways while hitting every muscle from head to toe!
I quickly found myself streamlining key concepts and tools. I got rid of a lot of the novel training devices, and the elements that stayed had to fulfill some requirements:
Create a unique training stimulus
Can be used in a large number of ways
Helps to teach better movement
Trains all-around fitness qualities.
Streamlining my courage corner made accomplishing my fitness goals at home a reality. So what made up my own courage gym? I placed heavy emphasis on the following items:
Pull up bars
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Since so many people are obviously trying to do home workouts, it can seem difficult to have a lot of options with minimal equipment. However, as @joshhenkindvrt and I have been saying, it is almost as though our #DVRT system is the perfect solution for so many people. That is because we have always been about giving people the ability to do more with less. Not because we are minimalists, but because when we don’t rely on just going heavier or trying to do more, we start to realize how much more there is to functional training! ______________ In an effort to help our community out, we wanted to show you with just one Ultimate Sandbag and one mini band. See how we can train the entire body in a smart way and develop strength, stability, mobility, and fitness all at once. Try the following with a Power Ultimate Sandbag and @perform_better mini band. Don’t forget we are still giving 30% off our Ultimate Sandbags with code “save30” ➡️ You can find the 🔗 in my BIO. -Lateral Band Walk with Arc Press x 6-8 per side -Plank Mini Band Walks x 10-12 per side -Lateral Clean to Drop Front Loaded Lunge Right x 8-10 -Around the World Right x 10-12 -Lateral Clean to Drop Front Loaded Lunge Left x 8-10 -Around the World Left x 10-12 -Rotational Cross Body Rows x 30 seconds Try 3-5 Rounds
Physical Therapist, Jessica Bento shows how much can be accomplished in a home gym with two training tools!
What I found interesting about this set up is that this is how many progressive gyms are organized. You don’t have to own much equipment to have an innovative gym. When you focus on the tools and techniques that matter, you will avoid the extra “toys” that end up collecting dust. Unless a piece of equipment is profoundly going to change how I train, I leave it for someone’s else’s courage corner.
You might notice that I left out two items: a squat rack or barbells. The main reason is that neither fulfills my prerequisites above, especially the ability to create a unique training stimulus. The strength you can build with the tools mentioned above is just as good, if not often better than with a barbell.
In any gym, especially at home, space is one thing you can never replace. Troy Anderson performed an interesting calculation in floor space required using barbells compared to kettlebells and sandbags. According to his calculations, non-barbell related equipment (dumbbells, kettlebells, sandbags) requires approximately 24 square feet of floor space versus 42 square feet for the barbell training area.
Another concept you can’t forget when training at home is your return on investment. When you spend a dollar, how much do you get in return in training effectiveness? As a powerful example, an Olympic bar and 160 pounds of bumpers runs about $450. That same cost could yield two 35 pound kettlebells, two 53 pound kettlebells, and a small and medium sized sandbag. I’m not great at math, but six pieces of powerhouse equipment versus one seems like a win to me.
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It is like @jessbento_physiotherapist and I are having a bit of a competition today. She is using two tools in our Ultimate Sandbag and mini bands while I am showing what can be accomplished with a single USB! Who likes a showoff right?! In all honesty, we are just trying to demonstrate how much we can all still accomplish with minimal equipment and appreciate that it isn’t the amount of equipment we have that makes our training great. ______________ I am using our Strength Ultimate Sandbag here at 60 pounds which is most usable for people that won’t that blend of strength and conditioning. The key about our Ultimate Sandbags is that different sizes are used for different movements and the way we perform certain movements. That is because we have dimension to consider with Ultimate Sandbags so we designed them to achieve specific goals. Try this workout and see what we mean! Don’t forget we are still giving 30% off our Ultimate Sandbags with code “save30” ➡️ You can find the 🔗 in my BIO. -Lateral Clean to Front Loaded Lateral Lunge Right x 6-8 -Shouldering to Shoulder Leg Threading Right x 4-6 -Lateral Overhand Bent Row Right x 8-10 -Lateral Clean to Front Loaded Lateral Lune Left x 6-8 -Shouldering to Shoulder Leg Threading Left x 4-6 -Lateral Overhand Bent Row Left x 8-10 -Push-up Thrusters x 30 seconds -Front Loaded Rotations to Squat Try 2-4 Rounds
Not to be outdone, I love giving people REAL solutions that can be at the home gym now, but can be taken by with them to the gym later.
Fitness Professionals Train At Home
When I first embarked on my home-training adventure, I often wondered what others would think. That maybe I wasn’t as serious about my training, or that training at home was nice, but when I wanted to get really strong l’d have to return to the gym.
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#WorkoutWednesday Bags & Bells Edition . . If you’re a member of my FREE private FB Group, Fit to Flourish (link in bio to join!), you’d know that yesterday I had “a day.” But in all honesty, it’s been a couple of days for me. Week 1 of stay-at-home life was pretty good. I poured myself into the role of full-time mom, working on my business, taking care of my amazing clients on the periphery. As we entered Week 2 all of the novelty, and back-up energy I’d stored was gone. I allowed myself to fall into feelings of frustration, anger, annoyance. I yelled at my kids more than I’d like to admit, I was really settling into feeling sorry for myself. I allowed feelings of hopelessness, fear, and sadness take over. . . Why am I telling you this? Because today is a new day. A new opportunity to do better and be better. And in the past 9 days, I’d neglected my own training (for the most part). This workout I’m sharing with you today, saved me today. I put in my ear buds, I got down to business, I used fitness as a tool to work through what I’m working through inside. And because I finally carved out some time for myself (thanks to @smidla03 for forcing the issue), I’m now ready to go back upstairs and give a much better version of myself to my amazing kiddos. . . This shizz is hard guys. There is so much uncertainty. Crisis brings out the worst and the best in people. . . I’m posting today because I’m not better than you. I don’t have it all figured out. I sometimes want to lay on the couch and do nothing too. . . But I know with every fiber of my being, that when I DO make time for my physical strength. When I force myself to just start moving, I feel so much more ready to meet all of the other challenges and opportunities of the day. . . Let your daily movement build you up. Take the time to build your strength, stamina, endurance, GRIT. Take the time to connect your heart to your body. Breathe. Sweat. Move – DAILY . . If you’ve got questions on training at home. If you’ve got questions about these specific exercises. If you just want to connect with another human being in a positive, loving, and supportive way – Please reach out. I’d love to chat.
Lina Midla has been training her clients very effectively with home workouts that focus on Ultimate Sandbags and kettlebells.
A funny thing happens as you get older. You may wonder what others think, but the reality of your own life keeps you moving forward. I’ve seen more and more high-level coaches use home training as a means to stay on track and improve their training. Mike Yudin trains many high level athletes, and says that with the great functional fitness tools we have nowadays, training at home can be even better than the gym. He says:
“I chose to build my own home gym instead of going to a regular box gym for a couple reasons. Number one, box gyms are always so packed and it takes forever to use the equipment you want. Number two, most of the equipment Is dominated by machines with some free weights but again you have to stand in line and wait. That makes your hour workout turn into a two hour workout (not very efficient). The equipment I want to use; Ultimate Sandbags, TRX’s, kettlebells, battling ropes, Sleds, Jam Balls, etc. are not in most big box gyms. … And last but not least I don’t have to drive anywhere to workout, I could just do it from the comfort of my own home.”
Coach Yudin isn’t the exception. The idea of home training is becoming more and more popular. Kevin Larabee, strength coach at Mike Boyle Strength & Conditioning, often finds himself training at home as well. He says:
“Lifting at home provides me the opportunity to get in a fantastic training session without the distraction of a shared gym or weight room. I become extremely focused on what I am doing, while listening to only the music I want to listen to, and focus on the best “bang for your buck” movements to continue to challenge myself with limited equipment while progressing with my strength goals.
When building the home gym I did it piece by piece focusing on equipment that had a wide range of uses. I started with a TRX, chin-up bar, bands and Valslides. Month by month I added kettlebells, Ultimate Sandbags, ropes, weight vests and an Airdyne. I have been having the best training sessions of my life!”
Coach Yudin has taken things to another level as he takes our water bags with him on his family vacations to get in great, short, and effective workouts
Your Fitness Needs Are Less Than You Think
You don’t need a fancy gym membership to get fit. With two in three adults in the U.S. being overweight or obese we need to make a change in how we approach fitness. There is no reason that fitness needs to be expensive, inaccessible, time consuming, or out of reach for anyone to attain. Hopefully this article will inspire you to think differently about what you truly need to reach your fitness goals.
We hope that these posts are keeping you inspired to do great things and realize that fitness can be a great outlet not just for physical health, but to help with anxiety, stress, and the frustration so many are feeling. That is why we are still offering our 3 new DVRT home workout programs for FREE HERE and will also continue to offer you 30% ALL throughout DVRT HERE to help support your efforts in building positive habits. Hopefully even when you see great workouts like DVRT Master, James Newman shows below, that you don’t see home gym training as a negative, but a great opportunity!
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Home Workout #10! We have received a lot of questions about the best pieces of equipment to buy for home workouts. The Ultimate Sandbag is one of our favorite choices. Incredibly versatile and powerful, it can make seemingly light, easy weights and movements seem incredibly challenging. The folks at @perform_better and @ultimatesandbag have teamed up to offer you a fantastic deal- go to www.performbetter.com and use code “SAVE30” for a great deal on bags right now! * This 5 exercise USB Core circuit using a 20 lb Core USB will kick your butt! Grab a bag and give it a try! * 30 seconds on 30 seconds off 5 Rounds -USB Skaters -Lateral Bag Drag with push-ups -Squat Press Outs -1 leg Bridge Pullovers -Bear Crawl Bag Drags