Your At-Home Workout Essentials

As a college student, going to the gym is a time commitment we can’t always justify. A good replacement is implementing at-home workouts. However, you might find yourself confused, bored or unmotivated with your current routine. 

Here are some at-home workout essentials that will add diversity to your routine and ensure a great workout every time! 

Mini Resistance Bands 

Why use it: 

• Offer Muscle building tension 

• Gentle on joints (safe and effective workout)

• Versatile (can be used to work all parts of the body) 

• Vary intensity based on the band (light, medium, heavy resistance levels) 

• Easy to store 

Exercises: 

• Lateral Walks

1. Place band directly underneath your knee

2. Set position is a squat 

3. Take three steps to the right (feet never closer than hip-width apart)

4. Repeat to the left 

That’s one rep! 

• Front Raise 

1. Place band around wrists 

2. Extend arms, keeping them should width apart (band should have tension)

3. Raise arms from hip to shoulder height and back down 

• Clam Shells

1. Place band directly above knees 

2. Lay on your side, knees tucked into a fetal position 

3. Abduct one leg, keeping your knee bent 

4. Repeat motion on the opposite side 

Tip: Complete all reps on one side before moving on to the other

• Hip Bridge 

1. Place band directly above knees

2. Lay on your back with feet flat on the ground 

3. Tighten abs while raising hips 

4. Squeeze glutes at the top and lower hips 

• Ab Hand Walk Out

1. Place band around wrists 

2. Start in a low plank position (shoulders over elbows, hips low, abs tight)

3. Walk right hand out away from the body, then the left hand 

4. Walk the right hand back into the starting position, then the left hand 

That’s one rep!

Where to buy: Dick’s Sporting Goods for $19.99

Yoga Mat

Why use it: 

• Prevents injury (absorbs shock) 

• provides comfort 

• Improves balance

Exercises: 

• Downward Dog 

1. Start in a high plank position (shoulders over wrists, low hips, tight core)

2. Push pack through the shoulders, bringing the hips high into the air 

3. Press through the ankles 

• Ab Bicycle crunch

1. Lay flat on your back

2. Squeezing your abs bring your elbow to the opposite knee rotating at the shoulder

• Squat Jumps 

1. Stand with feet shoulder-width apart, hands in front of  your chest

2. Press down forming a 90-degree angle at the knee

3. Keep a proud chest and strong core 

4. Press through your heel, exploding up into the air, throwing the hands out toward your side

5. Land with soft feet and press down back into the low squat position

Where to buy: Nordstrom for $11.97

Yoga Ball 

Why use it: 

• Improves balance

• Improves stability 

• Engages core

• Relieves back pain 

Exercises: 

• Wall Squat 

1. Place ball between the wall and your lower back

2. Keep feet shoulder-width apart 

3. Slowly lower yourself down until you have a 90-degree bend in your knees

4. Straighten legs, keeping your weight in your heels 

                Tip: As you squat down, apply pressure backward into the ball 

• Decline Pushup 

1. Start in a pushup position (shoulders over wrists, abs tight, hips low) 

2. Place feet on top of ball 

3. Keep elbows tucked to your side 

4. Bend at the elbows, then extend back into your starting position

• Ab Tucks 

1. Start in plank position (shoulders over wrists, abs tight, hips low) 

2. Place feet on top of the ball 

3. Bending at your knees, pull the ball towards your hands (knees should tuck toward chest)

4. Squeeze your abs through the movement and extend the legs out straight

Bonus: Use a yoga ball as a chair to engage muscles while remaining sedentary!

Where to buy: Walmart for $7.99

One Pair of Dumbbells 

Why use it: 

• Improves muscular strength 

• Improves muscular endurance 

• Versatility in movement (single-arm, alternating arm, tempo, etc)

Exercises: 

• Bicep Curl 

  • Start with feet hip-width apart, palms facing forward holding dumbbells 

  • Keeping elbows pinched to your side, rotate dumbbells to your shoulders 

  • Slowly release arms back into starting position 

• Ground to Press 

  • Start feet hip-width apart, palms in a neutral grip (facing one another) holding weight down by your side 

  • Press down into a squat 

  • Explode upward shifting your weights up to your shoulder 

  • Slightly bend knees, exploding upward once again, extending the arms straight into the air above your head (keeping elbows tight to the body) 

• Weighted Toe Tap 

  • Start flat on back with feet in the air, 90-degree angle at your hips 

  • Hold the weight directly above chest, arms extending 

  • Squeeze lower abs, reaching for your toes, bringing shoulders off the ground

• Weighted Lunge 

• •  

    Start in a staggered stance, palms in a neutral grip (facing one another) holding weight down by your side 

  • Press down, bending at the knees until a 90-degree angle is reached 

  • Keep knee inline with 2nd and 3rd toe 

  • Press up through your heel into your starting position 

        Tip: Perform all reps on one leg before switching 

Where to buy: Walmart for $22.28

Hint: Purchase an adjustable dumbbell set if possible to gain more versatility

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Now that you have all the necessary tips for working out in the comfort of your home, it’s time to break a sweat! 

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