No Gym Membership – No Problem! Check Out These Resistance Training Workouts

No Gym Membership – No Problem! Check Out These Resistance Training Workouts

You can get an excellent resistance-training workout at home, with or without expensive gym equipment.

As many of us look more closely at our monthly expenses these days, regular payments for gym memberships should be considered a luxury. But if you choose not to join a fitness club or maintain your current membership, it’s no excuse to take the focus off your health goals. You can get an excellent resistance-training workout at home, with or without expensive gym equipment.

I guarantee everyone has at least one piece of resistance equipment already – YOU!

Your own body weight provides excellent resistance–think of a push-up. Many top trainers regard this as a near-perfect exercise. Take a look around – what other things are already in your house? Stairs? Chairs? Water jugs? Be creative. I often train clients at their homes, and some of them have beautifully equipped home gyms, but I also train people with nothing but the little bag of tricks I bring with me – a stability ball and a set of resistance bands.

Guess what? The fancy equipment doesn’t make the difference – it is the energy, form, and focus you put into it. There are plenty of options if you want to create an at-home gym, and if you have the money, I say go for it. I see many benefits of training at home:

  • Nobody cares what you look like (you can work out in your pj’s).
  • No wasted time driving to and from the gym.
  • No waiting in line to use the sweaty equipment.
  • No excuses that the gym is closed – if you’re up at 3 a.m., you can do it then.

But before you go out and spend a lot of money on fancy gym equipment, you may want to start slow and make sure you really need it (I would hate for you to use that Bowflex as a clothes hanger!). For less than $50, you can buy two of my favorite training tools: a resistance band and a stability ball. That’s less than one month’s membership fee at many health clubs. Most of the resistance band sets and stability balls even come with workout posters, and some include an instructional DVD.

Why Resistance Bands?

Resistance bands are great because they are cheap, compact, portable and versatile. Because resistance bands are so compact and lightweight, you can easily take them along when you travel or if you want to sneak in a “mini workout”. Resistance bands generally come in three or four different levels of resistance and cost about $15 per band.

  • Yellow (thin resistance)
  • Red (medium resistance)
  • Green (heavy resistance)
  • Blue (extra heavy resistance)

Here’s a quick upper body resistance band workout to tone your chest, triceps, abs, and back. If you are just starting out, begin with two sets of ten repetitions for each of the five exercises. Then, build up to three sets of 15 repetitions of each.

Chest Press

Secure the band (use a resistance band door anchor or place band around a sturdy object).

Stand with one foot forward, holding one handle in each hand. Extend both arms forward and then slowly come back to your starting position.

Pull Over

Secure the band (use a resistance band door anchor or place band around a sturdy object).

Hold one handle in each hand. Hinge at your hips, pull in your abdominals and pull the bands towards your hips as if your were paddine on a surfboard. Slowly return to starting position.

Rows

Secure the band (use a resistance band door anchor or place band around a sturdy object).

 

Hold one handle in each hand with palms facing each other. Pull handles towards your sides. Slowly return to starting position.

Torso Twist

Secure the band (use a resistance band door anchor or place band around a sturdy object).

 

Hold handles with both hands. Turn to the side of your anchor point. Rotate your torso away for the anchor point without moving your hips. Repeat on opposite side.

Triceps Extension

Secure the band (use a resistance band door anchor or place band around a sturdy object).

Hold one handle in each hand with palms facing each down. Pull elbows into your sides, slowly extend arms, only bending at the elbows. Slowly return to starting position.