When I began working out at home I started with very limited equipment
- An exercise mat
- A skipping rope
- 2 x Ikea footstools (to use a box/bench)
- 1 x 5kg kettlebell
These 4 items got me through twenty four weeks of Kaylas Itsines BBG program and two full rounds of BBG1.0 I hope it shows you have you can improvise with what you have available and it will still produce great results.
Here’s how I modified the exercises in the guide to work with the equipment I had at the time. (if you need ideas on how to modify workouts to stop you from quitting half way through click here)
Walking lunges with weights – usually performed with a pair of dumbbells, instead I would hold my kettlebell in font of my chest with both hands.
Knee ups – I used my footstool to step up on to.
Weighted step ups – still using my footstool I again held my kettlebell in front of me with both hands.
Medicine ball squat and press – I substituted the medicine ball for my kettlebell
Tricep dips – I would use a dining room chair or my footstool.
Reverse lunge and knee lift – usually performed using a step. I always performed these on the floor and still found them really challenging.
Dumbbell squat and press – I used my kettlebell in the same way as a medicine ball squat and press.
Medicine ball crab walk – used a kettlebell instead of a medicine ball
Straight leg raises on a bench – even put together my two footstools are not long enough to support the length of my body so even now at week 53 I still perform these on my mat, just on the floor.
Scissors kicks – same as above
Split squats – usually performed on a step. I always do them on the floor just jumping my feet to either side of my mat.
Bosu burpees – initially I just performed standard burpees but if you have dumbbells you could do weighted burpees instead.
Bench hops – I used my footstool to hop over, but you could also use the seat of a dining chair.
Maybe you haven’t got a dumbbells or a kettlebell, but have you got a big bottle of water or another household object you could use?
If you don’t have a footstool for step ups what about your stairs, a crate, a low sturdy piece of furniture?
If you are worried that the weights you have available are not heavy enough to be successful, up the number of reps to intensify the challenge, you’ll know its working when you feel the burn. if you don’t have the space to skip with a rope – air skips or jumping jacks will still get you moving and your heart rate up. For BBG equipment is definitely not the be all and end all of these workouts.
If however, you fancy buying a couple of pieces of home equipment you don’t have to break the bank to do so. I got my skipping rope for £1 in Primark and my kettlebell for £5 from Tesco. Check your local supermarkets nearly all of then carry items like weights and skipping ropes etc usually at great prices and keep your eyes peeled at ALDI stores for some crazy fitness bargains, they can stock the most amazing things like home TRX for £12, proper aerobic steps, and a great selection of weights, kettlebells, medicine balls etc, but you’ll have to find them in the baskets!
So lose your excuses and get creative, it doesn’t have to be perfect or professional or expensive to get great results from working out at home.