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Work Out at Home with These Frugal Exercises

Work Out At Home With These Frugal Exercises

Joining a gym can cost between $10 and $30 per month, or even more, and these costs add up quickly. Here are three workouts you can do at home for less than your gym membership would cost you.

We’ll show you how to get fit at home for the fraction of an annual gym membership. All the equipment listed can be picked up relatively cheaply from a local sports store.  The BOSU board is the most expensive, costing around $100.

If you find skipping difficult, spend 5 to 10 minutes jogging or walking.  Your body should actually feel warm and ideally you should be sweating a little before you attempt any resistance or strength exercises.

Skipping is fantastic as an exercise, but if you have not mastered the technique you may want to choose something else as a warm up, as skipping is quite explosive in nature and can stress the calf muscles if you are not used to it.

Keep in mind that you may need to tailor these workouts to your body and your needs. Consult your Doctor before participating in a new exercise program.

The Bikini Babe

Goal: Lose body fat & tone muscles
Equipment: Stability Ball, resistance bands, BOSU board, skipping rope

The Workout

  • Warm up – 5 mins of skipping
  • Stability Ball Crunches – 2 sets of 25 reps
  • Stability Ball Wall Squats 2 sets of 12 reps
  • Band Bicep Curls – 2 sets of 10 reps
  • BOSU Squats – 2 sets of 20 reps
  • Band lateral raises – 2 sets of 10 reps
  • Band upright row – 2 sets of 10 reps
  • Press ups – kneeling or on tip toes depending on level of fitness – 2 sets of 15 reps
  • Stretch

The Athlete

Goal: Build Muscle, Explosive Power & Core Strength
Equipment: Strength Bands, Stability Ball, BOSU, Press Up Bars, Chin Up Bar, skipping rope, weighted vest or ankle weights.

Note: Do at least 1 warm up set with a low weight before performing the first working set of each exercise. Research shows that muscles are more explosive and less likely to tear when they are warm. So don’t skip the workout.

HandStand Presses are an advanced exercise. Do not attempt unless you can do at least 25 press ups with a press up bar.

The Workout

  • Warm up – skip for 5 minutes
  • Hand Stand Presses 2 sets of maximum reps – For an extremely advanced exercise, these can be done with press up bars.
  • Chin ups with weighted vest or ankle weights – 2 sets of maximum reps
  • BOSU Squats – 2 sets of 30 reps
  • Stability Ball Crunch – 1 set of max reps
  • Ball Side Crunch – 1 set of max reps each side
  • Ball Jackknife – 1 set of 20 reps
  • Ball Squat – on wall, sideways with 1 leg
  • Lunges with weighted vest 2 sets of 5 reps on each leg – Exercise caution with this exercise.  As it is explosive in nature, it is the most likely exercise to cause injury.
  • Single leg calf raises 1 set of max reps on each leg – Do this explosively if possible but again, exercise caution.

Watch a video of handstand presses with press up bar

The Body Builder

Goal: Gain Muscle
Equipment: Skipping Rope, weighted vest, Press Ups Bar, Dips Bar, Chin Up bar

The Workout

  • Warm up – 5 minutes of cardio (skipping or jogging)
  • Chin ups with weighted vest with palms facing away from yourself – 2 sets of maximum reps
  • Handstand Presses – 2 sets of maximum reps
  • Bulgarian split squats with weighted vest – 1 set of 20 reps on each leg
  • Single Leg squats – 1 set of 15 reps on each leg
  • Press ups with weighted vest and press up bars – 2 sets of maximum reps
  • Dips with weighted vest – 2 sets of maximum reps
  • chin ups without vest, with palms facing towards yourself – 1 set of max reps

Video of Bulgarian Split Squats done at home

Video of press ups with weighted vest

Remember its best to exercise under supervision if possible, and always warm up properly.

Other Resources

Here are some useful websites that will help you construct your own workouts:

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