Tag: at-home workout

  • How I’m Crushing Home Workouts With These 3 New Pieces of Equipment

    How I’m Crushing Home Workouts With These 3 New Pieces of Equipment

    I love going to the gym, but sometimes I like home workouts too. I’ve got a pull-bar, bands, a stability ball, foam rollers, percussion therapy guns, infrared mats, and more scattered throughout the place. But I recently added 3 new pieces of equipment courtesy of our friends at Titan Fitness and Spartan. Titan Fitness makes quality equipment at an affordable price and they’re also the official equipment provider of Spartan and DEKA, two brands we work very closely with.

    When the weather is nice here in the northeast, I like to get more workouts in outside, but I needed a little bit more weight than I typically have around and wanted some things that were a little different. At the same time, they needed to be relatively mobile or easy to bring to the pool, toss in the Jeep, or carry down to the beach.

    Here are the three pieces I went with, why, and how I’m using them for my home workouts. (Not including the bumper plate in the image above — that’s from an organized team workout.)

    A pair of 40-pound dumbbells

    I’ve always loved a good pair of 40s. For my weight and level of strength, it’s a nice pair to have. While I do have 15s and 20s as well, those are usually a little too light in a lot of instances. Sure, I can slow the tempo down and do eccentrics on a lot of the exercises I do, but the 40s are a nice challenge. It’s not like getting under a heavy barbell, or ripping a heavy barbell off the floor, but it’s still relatively heavy. I typically do lots of variations of squats, rows, deadlifts, floor presses, and more.

    Order a pair for yourself from Titan Fitness

    A single 53-pound kettlebell

    I absolutely love this kettlebell. Similarly to the dumbbell situation, this is a great weight for my own bodyweight and level of strength. If I want to do some single-leg deadlifts or single-arm rows, now I have something that’s a bit heavier than the 40 pound dumbbells. I also enjoy doing goblet squats, sumo deadlifts, and swings with it. Speaking of swings, doing them with a super light kettlebell is awkward, so it’s nice to have a bit more weight on it. This one does the trick for me.

    Order one for yourself from Titan Fitness

    A 40-pound slam ball

    This is a relatively new piece for me in general. I never used a slam ball or dead ball much until my participation in a DEKA event. I like to do lunges, squats, and shoulder overs. They are awkward, and that’s the point. I like getting stronger in awkward positions because I feel like it helps me mitigate injuries to some extent. For example, a squat with a slam ball is a lot different than one with a kettlebell or dumbbell. And the shoulder overs are an excellent power and power endurance exercise that the slam ball is perfect for. It’s definitely a fun, and effective new addition.

    Order one for yourself from Titan Fitness

    My Favorite Two Dumbbell Home Workouts

    3 Rounds
    Floor Press x 10
    Bent-Over Row x 10

    3 Rounds
    Front Squat x 10
    Knee Drive x 10

    3 Rounds
    Single-leg Deadlift x 10
    Push-Up x 10

    My Favorite Kettlebell Home Workouts

     

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    3 Rounds
    Swings x 20
    Knee Drives x 20

    3 Rounds
    Sumos x 15
    Goblet Squats x 15

    3 Rounds
    Single-arm Rows x 15
    Push-Ups x 15

    My Favorite Dead Ball Home Workouts

    3 Rounds
    Push-Ups x 10
    Flutter Kicks x 20
    Shoulder Overs x 30

    3 Rounds
    Reverse Lunge x 15
    Front Squat x 15
    Push / Slam x 15

    Disclaimer: Titan Fitness gifted us this equipment. This is not a sponsored post and we do not receive any commission on any sales.

    Discount code: If you’re signing up for a Spartan event, use the code TORIAL25 or HFP25 for 25% off.

  • The At-Home Fitness Equipment You Need and an Easy-To-Follow Plan

    The At-Home Fitness Equipment You Need and an Easy-To-Follow Plan

    So, whether you enjoy sweating where you sleep or not, here’s our take on the at-home essentials and the non-essentials, but nice-to-haves. We’ve also included a basic at-home training plan below.

    You may also like: The 2-dumbbell workout plan and the 10 best bodyweight-only workouts

    The At-Home Equipment You Need

    Dumbbells

    It’s good to be able to squat, row, press, etc. with a bit of resistance, even if it’s not a lot. A  pair of 15s or 20s should do for most. While more weight like 30s, 40s, and 50s might be great for deadlifts and squats, it might be tougher for moves like side laterals raises, renegade rows, curls, etc. Still too light you say? Do speed reps, or better yet, do super slow reps. You can pick these up anywhere from Amazon, Target, Walmart, Dick’s Sporting Goods, etc.

    Pull-up bar

    The pull-up is one of the best exercises for our body. You can do loads of variations like chin-ups, static holds, and around-the-worlds, just to name a few. All you need is a doorway and you’re set. Get the bar. Added plus: you can do hanging knee raises or leg lifts which are one of the most effective moves for your abs. We like this Multi-Grip Lite Pull-Up Bar by ProSource.

    Resistance bands

    This isn’t just an at-home essential, but a travel essential. We like to pack this anywhere we go for an easy way to do a variety of exercises. They provide a different type of resistance than you get with dumbbells. These come in a variety of different strengths. Similarly to the dumbbells, we suggest leaning towards lighter. We like Professional Latex Resistance Tubing by TheraBand.

    Foam roller

    You can’t just make your muscles work all the time, you’ve got to give them love too, even if it’s a little tough sometimes. The point of foam rolling isn’t to beat the muscle up and feel pain, it’s to loosen up scar tissue and assist the healing process. This is something you can easily do at anytime at home, especially during down time. We suggest staying away from the softer alternatives out there—they can be a bit weaker and they’re not as durable. You’re better off going with the harder versions and ease into the rolls. We like either the basic GRID Foam Roller or GRID Vibe which is a vibrating roller for enhanced muscle relaxation by Trigger Point.

    Massage ball

    While the foam roller will hit all the big stuff, to get into those little spots a massage ball aka a lacrosse, tennis, or golf ball is a must-have. Going with the lacrosse ball is the best bet. Tennis balls can be a bit too soft and the golf ball is a bit too small. A few spots we love working are the piriformis (pretty much your upper glute, Google it), the hip socket, and around the rear delts and shoulder blades. You can get  that lacrosse ball pretty much anywhere.

    Note: we put in anywhere from 20-40 minutes per day with the foam roller and massage ball, typically after a workout or before bed.

    Stability ball

    While it does take up a little bit of space, it’s a versatile piece of equipment you can do several exercises and exercise variations on. It makes a great alternative to an office desk chair and it’s one of those things you can do little exercises with while watching TV. You can also pick these up anywhere from Amazon, Target, Walmart, Dick’s Sporting Goods, etc.

    Yoga mat

    Keep your carpet clean or save your butt bone, elbows, and knees if you’ve got tile or hardwood floor. A yoga mat is a must have for ground-based exercises, post-workout stretching, full-blown yoga sessions, or just laying on your back for a few minutes to chill and decompress. We like PRO yoga mat by Manduka or if you’re more into the idea of a yoga rug, we like the Cotton Yoga Rug by Hugger Mugger.

    Non-essentials, but nice to have

    Medicine Ball

    This was close to being a bare essential. You can toss it, slam it, chop it, and do a bunch of ground-based exercises. We love a good medicine ball, but maybe it’s better for the gym where you can do all the fun stuff with it. Medicine ball beats drywall any day. But if you want one at home, we won’t fight you on it. We like this simple Medicine Ball by AmazonBasics.

     Foam Roller

    Sometimes you don’t want to foam roll on the floor or the lacrosse ball doesn’t seem to hit the spot; this is where a handheld roller can come in… handy. For us, we’ve found that it’s a nice piece to really get in with more control, detail, and effort on areas like the outer and inner regions of the quads, just above the knee. Other hotspots like the calves are along the sides of the shin are good to get with a handheld. We like GRID STK X by Trigger Point.

    Mini Bands

    These would have made the bare essentials list, but you can do a lot of the basics with the resistance bands/tubing mentioned above. Mini bands could arguably be for a bit more specialized training. If you’re into them, we like the Multi-Resistance Training Band Set by SKLZ. Stay tuned for an upcoming piece on our favorite uses.

    Jump Rope

    For all you Rocky, Creed, or Southpaw-inspired out there, get a jump rope. If you’re not a fan of running, cardio machines, or have got bum knees and have a tough time with high-intensity exercises, this might be your perfect solution. If you’re just starting out, get a beaded or licorice one. Grab the speed ropes if you’re thinking you want to get competitive. We like the Heavy Beaded Workout Rope for basic training or the SURGE Double Under Speed Rope by ELITE SRS for competitors.

    Adjustable Dumbbells

    If we had the space (and budget) to have an entire gym in our places, we would. Odds are, you would too. One of the best things to have would be different dumbbells. While it’s not a bare essential to have adjustable dumbbells, it would be a nice to have. Out of the manufacturers to produce them, we like PowerBlock because you have a lot of different resistance sets you can chose from. But we also like SelectTech 552 Dumbbells by Bowflex for their cleaner design.

    Today’s Trendy Cardio Machines

    Just like anything else, when it comes to cardio training we’re all different. High-intensity interval training, running, cycling, or rowing—just take your pick. Rowing has gotten much more popular over the years, if you’re into that idea go with the Model D by Concept2 or if you’re looking for something with an eye-pleasing design, check out the Natural Rowing Machine by WaterRower. If you’re going the cycling route, there’s no doubt on this one: check out Peloton.

    Final words

    It’s very easy to dog it through an at home workout. Distractions like our laptops and TVs, comfortable chairs, couches, and blankets can get ya. If you’re legitimately going to get a session in at-home make sure you’ve got a clearly defined space, put your phone in airplane mode, and be aware of how focused (or not focused) you are.

    An easy-to-follow 3-day routine

    Monday

    Squat Punch x 10
    Frog Jump/Tuck x 10
    Band Curl x 10
    Mountain Climber x 10
    Close-Grip Push Up x 10
    Rest as needed. Complete 4-6 rounds

    Wednesday

    Renegade Row x 10
    Squat+Curl+Press x 10
    Overhead Lunge x 10
    Mountain Climber x 20
    Rest as needed. Complete 4-6 rounds

    Friday

    Dumbbell Flye x 10
    Reverse Flye x 10
    Two-arm Hammer Curl x 10
    Dumbbell Push Up x 10
    Rest as needed. Complete 4-6 rounds

    Finisher/Extra Cardio

    * Use this on days off or complete a couple rounds after the main workout for the day.
    Jumping Jacks x 20 seconds

    Mountain Climber x 20 seconds
    Plank Shoulder Taps x 20 seconds
    Rest as needed. Repeat as you see fit.

  • Is Tonal a Part of the Future of Fitness?

    Is Tonal a Part of the Future of Fitness?

    Anytime I hear  the words, “at-home fitness equipment”, I immediately think one of two things: a gimmick and/or a dust collector. The same goes when I hear about a “revolutionary” new supplement. But with advances in technology only getting faster and faster by the day, that might be too close-minded. Is it possible that a piece of fitness equipment could be as standard as a refrigerator one day? Maybe. And if so, what would it look like?

    Chances are you’ve heard of Peloton. It’s a bike you keep in your living room, but it’s also considered somewhat of a fitness phenomenon. In fact, they’ve been so successful that there’s probably going to be an IPO in 2019. But companies have been making bikes, ellipticals, and rowers for decades. What made Peloton pop? The technology.

    They built an engaging experience and connected community around their bikes, their coaches, their measurement tools, and leaderboards. If you’re into riding, or cardio and endurance, they seem to be doing everything right both for the user and the company investors. But what are the options for the strength crowd? That’s where Tonal comes in with their wall-mounted at-home fitness system. But what could separate Tonal from all the other at-home strength building systems? The same as Peloton—the technology. It’s helpful they have a good design too.

    According to the company, Tonal is “the world’s most intelligent fitness system.” Now that’s a strong statement. 

    Testing Tonal on September 19th, 2018 at Hudson Yards in New York City

    On the outside it looks like a vertical TV, but combined with adjustable arms you’d see at a cable station in most gyms. You can adjust the handles just like you would with any other cable system, essentially making it possible to replicate most, if not all, strength training exercises. You can squat, deadlift, row, press, chop, you name it. OK, that’s smart, but not something that hasn’t been done before.

    The inside of Tonal is where it starts to get more interesting. It’s a super-computer for fitness.

    Traditional gym equipment uses weights or gravity for resistance. Tonal uses electromagnetic forces or “digital weights.” Here’s the deal though: It’s not that Tonal’s “digital weights” are more effective than old-fashioned iron, it’s the data and intelligence it gathers from them. “We’ve never been able to measure strength before,” says Tonal founder and CEO, Aly Orady. “We can determine quality at a mathematical level that wasn’t possible before,” he adds. And what this means is: Instead of simply counting your reps as you would with free weights, Tonal will measure the quality of your reps, primarily based on power and tempo, and with the help of algorithms, prescribe you with the perfect amount of resistance to use during your workouts. It will then track your progress over time.

    Aly Orady, the founder and CEO of Tonal drew inspiration from his own weight loss journey to develop the Tonal product

    Related: How to build something big with Aly Orady, CEO of Tonal (coming soon)

    Tonal’s digital weights even had some fun variations. If you’ve ever seen chains on a barbell, you know that it gets harder as you lift it. Tonal can create that. It can also create something called a “heavy negative” where you’d need to fight a heavier load on the exercises descent. There’s even a built-in function that senses when you’re struggling and will act as a spotter for you. 

    Aside from the bells and whistles of the digital weights, there’s a unique promise with the on-demand coaching. While finding the right amount of resistance to use is difficult, so is finding the right plan to follow. More specifically, if you want bigger biceps, or a stronger deadlift, or to get faster for running, those are three different goals that require different plans. That’s why Tonal has a team of personal coaches along with a collection of goal-based complete workout plans for step-by-step guidance.

    Of course all of this comes at a cost. The Tonal wall unit is $2,995, there’s an accessories kit for $495, and a monthly subscription of $49 for a minimum of 12 months. That’s by no means cheap, but if the results are solid, then costs can always been justified. 

    Tonal: the quick HIIT thoughts

    • Measuring strength is a big deal, not only for beginners but for the advanced athletes as well. There could be something here with the “digital weights”. Instead of guessing and testing, and carrying around a log of your lifts, Tonal can do all the precision work.
    • Having a variety of different plans based on goals is good. That eliminates the possibility of wasting time on the wrong program. 
    • On-demand coaching seems cool, but will be curious to see how they keep it fresh and interesting. (I haven’t used it enough to say for sure.)
    • I could actually see a Tonal in a living room. It’s not an eyesore like other piece of at-home fitness equipment.
    • The more conversation there is about how important strength training is, the more chances there are for Tonal to end up in homes.

    The Bottom Line

    Overall, I think there’s potential for this to be popular. As for it’s effectiveness, we’ll have to wait and see what the results show.

    The design is nice, and the technology and coaching sound very helpful. Do we really need this much tech for strength training? It’s probably not essential, but a nice to have. I’m not quite sure if I could ever see myself giving up weights or the gym completely, but if Tonal can remove all of the thinking that goes behind following a plan and keep me excited to come back then it’s possible to find some wall space. As for the price, it’s expensive, but if you compare it to high-end club memberships and private personal training, maybe not so much. 

    What it’s like to start with Tonal

    After creating an account, Tonal will walk you through a series of exercises to find your fitness benchmarks. This includes a lat pull down, an overhead press, a bench press, and a deadlift. Based on the “score” you get for those exercises, the system will provide you with the right amount of resistance to use for those and related exercises in a program. 

    Tonal Fitness Benchmarks
    The recommendations you receive after taking the benchmark test

    For more information on Tonal,  visit their website at Tonal.com or follow them on social @tonal.