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woman squatting with dog
Fitness
Published Wednesday May 13, 2020 by Will Price

Top 10 At-Home Gym Equipment Ideas (That Don’t Require Any Equipment)

Fitness
Virtual Classes

It’s true. The Doors knew it. You know it. Strange days have found us. Where we once were able to go freely from gym to gym and studio to studio for exercise and training, we're now looking for ways to build our own home gyms to maintain our once-rigorous workout schedule. The home gym has been a topic of conversation for some time, especially now, when at-home fitness routines have become the norm, and we’ve all taken to our own form of personal training. (I mean, who else is going to push you to do one more squat in your living room if you’re not motivated to do it yourself? Luckily, there is a cure for that, but let’s save that for another time.)  

If you’re lucky enough to find a dumbbell these days, congrats. Same goes for resistance bands, adjustable bench press machines, and really any form of certified home gym equipment... The market has been depleted, Amazon is sold out, and even the rentals from your favorite gym are probably gone. That said, you’re probably wondering, “How do I get crafty? What are some weirder gym equipment solutions that could work? How do I still get my exercise on if my home gym is just a yoga mat in my single-room loft?” Ah, my friend, we have the fitness solutions you need right here. So, buckle up, break out your paper plates (you’ll see why in a second), grab a bottle of wine (not for that), and get ready for some new weight training, cardio, and strength-building routines that only require what’s around your house currently (and an open mind).  

 

at-home-workout-items


These are the top 10 at-home gym equipment ideas (plus 3 extra because we love you):


1. Wine bottles for a weight replacement 

According to Healio, off-premise alcohol sales were up 55% in the third week of March 2020 (compared to the same time last year), which means, you may have either some full (or empty) bottles of your favorite vintage lying around.  
With your wine bottle, you can recreate almost all your weight training exercises, from squat thrusts and chest presses, to kettlebell swings (careful not to drop it) and medicine ball passes.  


2. Soup cans for strength training 

When “this all started,” you no doubt went out and bought more than a few cans of soup for good measure and “just in case.” Maybe you got what you wanted and went through your cans already, but if you’re like me and now have off-brand SpaghettiOs's sitting in your cupboard, you can put those to use in your home gym.  
Try holding a few cans when doing bicep curls, shoulder sculpts, and even in your cardio routine. Why not take your soup for a run and hold a few cans next time you sneak in a few-mile run? Talk about making training delicious, amirite?  


3. Books as a dumbbell substitute 

As stated, finding dumbbells online right now can prove to be a little difficult. This should, of course, not deter you from still getting your squat on and your strength training in order.  
Grab a couple of books, ranging in page count (and, therefore, weight), and try a literary bench press or two. We heard that Herman Melville wrote Moby Dick specifically because it made for the perfect goblet squat weight when you’re without actual home gym equipment. (NOTE: This fact has not been verified.) Now, you add War & Peace to the mix of home gym necessities, and you’re going to be seeing the tone in no time.  


4. Laundry detergent as adjustable weight equipment 

You’re going to have to wash your clothes at some point, right? Whether it’s every single time you leave your house and come back, or every-so-often, you’re going to go through laundry detergent. So, using it as one of your adjustable weight substitutes is quite convenient.  
Detergent too heavy for another squat rep? Time to do the delicates. Still too heavy for a 10-set bench press? Try the heavy-duty cycle. Without proper exercise equipment, your linens may be cleaner than they have ever been before. Silver linings, right? 


5. Backpacks or reusable grocery bags as another way to increase the weight 

If you don’t have a dumbbell at your ready (and don’t want to spend the money right now), grab a backpack or a reusable grocery bag and fill it up to add weight to your favorite exercises. Curls? Yes. Rows? Definitely. Another option: add a bit of extra weight to other movements like squats, lunges, and push-ups by wearing your filled backpack. 


6. Suitcases as a barbell substitute 

A barbell works great at the gym but is much harder to store and use at home. So, if you’re missing exercises like deadlifts, chest presses, or rows, grab a suitcase, fill it up, and get to work. Pro tip: When you’re able to travel again (hopefully soon), you can use this on-the-go piece of “equipment” in your hotel room or at the airport. 


7. Pets, depending on size, can be good cardio or weights 

Personally, my dogs have always been a source of cardio. Even if I have proper home gym equipment, I walk my dogs two times a day just to get out of the house and get my blood moving. Since COVID-19 started, I have been walking them three to four times per day. And, when I get bored, I’m now trying to use them as weights, given they’re both around 70 pounds.  


8. Paper plates or dish towels can be the perfect sliders 

Sliders are a great workout and crucial to many fitness routines. If your home gym is without official sliders, grab a few paper plates and get to work.  
Find a carpeted space if you can, throw those plates down, and try out some sliding burpees, side slide climbs, and sliding thigh slimmers. For safety, please do not eat off the plates afterward.  
If you have hardwood or tiled floors, paper plates may not move easily. Instead, try dish towels or even paper towels (if you can find them at Costco) to get your slide on.  


9. Bungee cords as a resistance band replacement 

Head to your local hardware store to find the right length(s) for you. Most of the time, bungees are rounded—so make sure you secure them, so they don't roll. Step on top, then use the cords to add resistance to curls, rows, and shoulder presses.  


10. Shadowboxing as the new boxing bag 

Float like a butterfly and sting like a bee, Muhammad-Ali-from-home style. No, you don't need a bag to get a great boxing workout. Instead, focus on form, watch yourself in the mirror, and go for it. Brace your core while you jab and uppercut your way to toned arms.   


11. Leggings as an adjustable stretch band 

Need to stretch out your muscles after a good workout?  Don’t have a resistance band or bungee cords? Enter leggings. We all have an old pair laying around somewhere, and the best part? They’re soft and stretchy.  
Rachel Simhon of Bodyworks DW even used a pair of leggings to help out one of her clients virtually: "I did some jaw releases with [a client] and showed her how to move her neck with some support of like different tools that she had around. We used a pair of leggings—we improvised with a lot of different household objects to try to get her a little bit of relief." 
 
Long story short, get creative. Wrap that bad boy around your foot and stretch those hammys to the sky, and maybe just book an appointment with Bodyworks (under “Appointments” and “Video Visits”) if you want to use it on your neck... 
 


12. Kids as a source of strength 

Sometimes home gym equipment does more than just bolster your strength training routine. In fact, if you have an emotional bond with your home gym, your kids should fit nicely into your exercise scenarios.  
Depending on their age, you can find a range of workouts to do with your kids. Have infants? Try bicep curls with them in their car seats. Toddlers? Just chase them around and feel the cardio burn. Preteens? Might as well call them “resistance bands” because getting them to do anything will be a lesson in patience. Teens and up? Incorporate them into your daily exercise. Pull-up bar challenges are always fun as a family, right? 


13. Yourself as the ultimate home gym equipment staple 

Finally, when it comes down to it, at the end of the day, you just need yourself. So long as you maintain motivation and determination, you can view yourself as your own home gym with every piece of equipment you need to work out attached. Whether it be air squats, Chaturangas, or bicycle crunches, bodyweight is the new equipment.  
While the times are trying, silver linings are presenting themselves daily. Remember: keeping an open and motivated mind, as well as digging into your ingenuity and creativity, can help sustain you and your health—both mental and physical. Home gym or not, the equipment is right there.  
 

Want to book a virtual workout and try out your new “equipment”? Browse Mindbody to find classes! 

Will Price Mindbody
Written by
Will Price
Senior Manager, Marketing Content (good guy to know)
About the author
In so many words, Will is a content marketer by trade and a story-telling appreciator by passion. Since grade school history & social studies classes, Will knew he wanted to someday be the one telling the stories versus just hearing them. Aside from unsuccessfully teaching his cross-eyed dog how to fetch, you can find Will on the Enso blog, chilling in shady spots under palm trees, and acting as the Senior Manager, Consumer Marketing at MINDBODY. He might answer on Twitter at @The_Momentum or @LordWilliam.
shanila sattar
Wellness
Published Wednesday Mar 17, 2021 by Shanila Sattar

Foundational Steps to Cultivating a Daily Self-love Practice

Self-care
Expert Advice
Personal Growth
Wellness

When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do. 

How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?

As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.

 

Step 1: Learn to set boundaries

Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.

When thinking about your boundaries, ask yourself:

  • How do I feel without having boundaries?
  • What would I like to have boundaries around?
  • Are my boundaries actual boundaries or am I creating walls in my life?
  • How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion

In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect. 

Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.

When thinking about self-compassion, ask yourself:

  • How do I respond to stressful situations?
  • How hard am I on myself?
  • How do I celebrate myself?
  • How do I show myself kindness?
Step 3: Nourish yourself

In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.

Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion. 

When thinking about nourishment, ask yourself:

  • How do I nourish my emotional well-being?
  • How do I nourish my mental well-being?
  • How do I nourish my physical well-being?
  • How do I nourish my spiritual well-being?
  • How do I nourish my social well-being?
  • How do I nourish my financial well-being?

That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain. 

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

 

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar