As gyms continue to close due to the Coronavirus, I want to provide some in-home workout ideas so you can continue working toward your goals. All you really need is a small space, your body, and maybe some additional exercise equipment. In this article, I will share with you how to easily set up a home gym, provide exercise equipment recommendations, and make a basic workout you can use.

Setting up your home gym:

• Find a small space away from bookshelves, desks, etc.
• Roll out an exercise mat if you have hardwood floors.
• Clorox wipes for sweat.
• Have a timer ready.
• Speakers for music.
  

Exercise equipment recommendations:

Although having squat racks, barbells, sleds, etc. are extremely beneficial, they aren’t necessary to a great workout. The goal is to use equipment that provides the most versatility, uses limited space, or gives you the most bang for your buck. Below are some great options from least expensive to most expensive. 

Bodyweight ($0):
Your body is your best exercise tool. 

Exercises: squats, lunges, bridges, single-leg deadlifts, push-ups, pull-ups, wall stands, planks, shoulder taps, crunches, jumps, and much more.

Loop bands ($10):
Loop bands are great during warm-ups and glute activation. 

Exercises: squats, lateral walks, monster walks, and bridges.

Jump rope ($10):
Jump ropes can be used during a warm-up, enhancing coordination, and improving speed.

Yoga ball ($15):
Yoga balls are great for balance, stability, and can be used for most muscle groups.

Exercises: hamstring curls, wall squats, planks, stir-the-pot planks, push-ups, and crunches.

Foam Roller ($22)
Foam rollers reduce muscle tension and increase muscle length so they are great before a workout as a warm-up or for post-workout recovery. They can be used on your back, glutes, hamstrings, calves, quads, and adductors.

Fitness sliders ($30):
Fitness sliders work well on most surfaces, and they work well for your legs and abs.

Exercises: hamstring curls, mountain climbers, pikes, knee tuck-ins, side lunges, and reverse lunges.

TRX rip trainer ($175):
Rip trainers combine a weight bar and bungee system. It works really well for rotational power and core stability.

Exercises: Hockey slap shot, golf/baseball swings, squats, standing rows, and standing chest/shoulder press.

TRX suspension trainer ($180)
Suspension trainers work really well for strengthening all muscle groups by using gravity and your bodyweight. TRX suspension trainers have a ton of exercise variety and can be anchored to your door in seconds. Suspension trainers work really well for stretching too.

Exercises: jump squats, squats, lunges, pistol squats, hamstring curls, low/high rows, one-arm rows, planks, tuck-ins, body saws, push-ups, chest openers, lat stretches, etc.

Bowflex adjustable dumbbells ($330):
Bowflex adjustable dumbbells are great for improving full body strength through a variety of exercises. It’s very easy to switch weights using these dumbbells, and they are portable so you can store them in your closet when you’re done.

Exercises: front squat, thrusters, romanian deadlifts, box rows, flat press, shoulder press, lunges, bicep curls, skull crushers, etc.

Sample workout:

Below is a sample workout that is quick and uses the equipment above

5 Rounds:

1. Loop Band Squats: 10-15 reps
2. Stability Ball Push-ups: 10-15 reps
3. Dumbbell Romanian Deadlifts: 10-15 reps
4. TRX Low Rows: 10-15 reps
5. Jump Rope: 30-60 seconds
   

60 second rest between rounds

No exercise equipment? No problem! Try this bodyweight workout instead.

5 Rounds:

1. Prisoner Squats: 10-15 reps
2. Push-ups: 10-15 reps
3. Bridges: 10-15 reps
4. Superman: 10-15 reps
5. Mountain Climbers: 30-60 seconds

60 second rest between rounds