at-home-gym-sustainable

How to workout sustainably at home

I’ve never been a person who can follow a gym routine. I personally love rock climbing or getting fresh air and going for a run or hike. But I also like to compliment my training with simple easy things that I can do at home to build strength and flexibility. So I have a small arsenal of workout tools that have been with me for a long time.

Daily challenges

By incorporating challenge in your daily life you can keep getting fitter and strong with little actions each day.

Each morning after brushing my teeth and washing my face I do 10 assisted pull-ups on the bar we have mounted at home and 50 push-ups midday to break up sitting in front of a computer all day.

And I’ve seen really nice results. In a few months I was able to accomplish my first unassisted pull-up! The daily challenges only take me five minutes but they are effective.

It’s said that when you match healthy habits to something in your daily routine, it’s more likely that you will keep up the healthy habit. I think it is spot on.

Training with apps

You might not know, but I work for a functional training app called Mammoth Hunters. It’s a great way to workout when you have little time, but want to have a large impact.

The best part is you don’t need any equipment to do the trainings. But if you have a pull-up bar at home you can add in some other exercises. (Can you tell I really like pull-up bars?)

I try to do at least one functional training session per week to compliment my climbing. It’s the easiest way to burn fat and build muscle tone. The after burn effect keep giving you results long after training.

My favorite workout book

The New York City Ballet Workout

I started dancing ballet when I was 3 years old and continued until I was about 18. I absolutely loved training my body to be flexible and graceful. It’s something that helps me now with my climbing. The body of a dancer is build of strong, lean muscle, incomparable to many other sports.

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That why I really enjoy doing the New York City Ballet Workout. I bought this book when I was 14 or 15 and continue to train with it to this day.

What exercises are included:

  • Flexibility
  • Abdominal
  • Floor Barre

There are training build in to fit your schedule and focus area. I try to do one of these training per month.

Sometime I event spend a few hours and go through the entire book. Taking my time to do each exercise well.

My 5 key pieces of workout equipment

You don’t need a lot to workout at home. Body weight exercises are excellent for building strength without needing machines or weights.

Here are the top 5 things I keep at home and why:

  • Pull-up bar – for building upper body, back and arm strength
  • Assistance Bands – to aid in performing pull-ups
  • Cork yoga mat – for yoga, pilates, stretching, and functional training without slipping*
  • Jump rope – For indoor or outdoor cardio without needing to travel far
  • Ankle weights – to augment my training and build more strength in my legs

*The folks at Gurus plant a tree for every product you buy!

At home muscle therapy and stretching

I’m constantly doing exercises, so I often have tight muscles and contractures. To stay limber and loose I have a few things at home that I couldn’t live without.

  • Trigger point system – From my days of marathon running I developed peroneal tendonitis in my left foot. The trigger point system was recommended by my physical therapist and it work wonders to loosen muscles at home. The two hard balls are great for contractures. The roller and block are great for calf muscles.
  • Foam roller – If you’ve never used a foam roller you are missing out on an amazing tool. Use it to roll out muscles of your back or legs. It’s especially great for tight IT bands (the muscle on the outside of your thighs) that many people (particularly women) suffer from.
  • Gaiam pilates bands – I’ve been using pilates bands since I was a teenager and dancing a lot. They are the best way to stay flexible in your feet and hips. And they’re inexpensive and easy to use.
  • Massage stick – This tool is key for any runner. Roll out your thigh and calf muscle before or after a race. It’s simple and portable.

I absolutely love sports and keeping fit. So with these simple tools, I am able to build my at home gym, without causing waste, nor spending a lot. They’re all things that last a long time and use your body weight instead of expensive machines.

How do you like to workout at home? Let me know in the comments.


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