Something we keep hearing is how well our workouts translate to an at-home workout. Sure we all miss the option to load up the barbell or swing around on our cool rig, but the essential movements are all available to us at home.

There are a few things you will need to get the most out of your at-home workouts.

  1. Space! While this one seems obvious it is also essential. Try to choose a space in your house, garage or yard that is at least the size of your body stretched out in all directions. Then do what you can to make the space convenient and comfortable. We highly recommend some carpet, yoga mats, or fitness mats to make this space comfortable to kneel and sit on. If possible try to leave your space mostly set up so getting started is easy.
  2. Add some training tools! You can do a lot with just your body and some space, but training tools really open the doors for options. Here are some tools in the order that we find the most useful.
    1. A few objects of various sizes and weights (moderate to heavy load): kettlebells, dumbbells, rocks, gallons of water, bags of dog food, backpack, etc.
    2. A few objects of varying size and weight (light to moderate load) to throw and catch: medicine balls, balls used for various sports, pumpkins, rocks, etc.
    3. Something to Balance on: we use 2x4s at the gym and also think they are great for at home. If you can’t find a 2×4, a line of tape on the ground, a stable and low railing, or another piece of scrap wood will do the job.
    4. A few stable surfaces for Jumping/stepping on: a wooden box, a stable piece of furniture, a few targets for landings (small hoops, 2x4s, tape on the ground), etc.Something to Step Over/Under: a 2×4 set on top of two pieces of furniture, a low railing, a piece of string tied between two objects
    5. A few stable surfaces for Jumping/stepping on: a wooden box, a stable piece of furniture, a few targets for landings (small hoops, 2x4s, tape on the ground), etc.
    6. A stable horizontal surface for Climbing (including hanging, swinging side to side): a conventional pull-up bar, a door-mounted bar, a stable horizontal tree branch, a 2×4 secured to some furniture.
    7. Something to Vault over: a custom made vaulting box, a 2×4 secured to furniture or boxes, a railing (about hip height), a bench, etc.
  3. Get Creative: there are many things you can repurpose for natural movement training. You can do a lot with a few rocks or logs. These can be lifted, carried, thrown, or caught. They can also add extra load for many different movements (e.g. ground movements and balancing, etc.). 
  4. Get started! Once you get started with the at home workouts you will realize what works great or not.