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Movement Flow
What is Movement Flow?
Combining exercises in the most fluid way possible, allowing for a smooth transition from one to the next.
Power Words of Fitness
Habits
An acquired mode of behavior that has become nearly or completely involuntary. Your operating system, guiding you day to day.
Consistency
Consistency leads to habits. Habits form the actions we take every day. Action leads to success. Keep showing up.
Discipline
Self-control. Getting the job done, even when you may not feel like. Avoiding temptation, laziness, complacency.
Effort
A vigorous or determined attempt. Each workout needs your focus, regardless of the intensity.
Experience
The fact or state of having been affected by or gained knowledge through direct observation or participation. The more you practice fitness, the better you’ll get.
Explore
Try something new, keep an open mind. Discard what is not useful, keep the rest.
Sustainability
Fitness is all about making your regimen sustainable, for the long-term. Partake in activities that get you the results you desire, but also make you want to come back for more.
Courage
Mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty. Don’t be afraid, go after your goals.
Equipment Overview
Adding a few pieces of equipment to a home gym can create a whole new dimension of training opportunities and continue to enhance workout effectiveness.
Here are a few great options for the home setting:
Inexpensive solution to perform lunges, push ups, anti-extension core work, and crawling variations. They work great on carpeted floors.
Jump Rope
A time tested method for building cardio without having to move across distances. You can stay stationary and get a great workout. Great for building rhythm, timing and coordination.
Doorway Chin Up Bar
Simple solution that’ll give you the chance to practice upper body pulling exercises and drills that involve hanging. This device wedges itself on both sides of most door frames and can tolerate a large amount of weight. Vertical pulling exercises tend to be absent from most pure bodyweight programs, so adding this to a home gym is a game changer.
Suspension Trainer (or Gymnastics Rings)
By far, a suspension trainer is the most versatile and packable piece of equipment on this list. There are hundreds of exercises that can be performed using a suspension trainer anchored to a door or overhead bar. Suspension trainers work by leveraging gravity, bodyweight and angles to provide varied levels of resistance to exercises.
Rubber resistance bands offer variable resistance to exercises, and are extremely packable when traveling.
Sandbag
Sandbags simulate real world resistance training. The sandbag is constantly changing shape, slippery to hold and lacks structure. Most sandbags come with handles on the outside of the bag, which allows for traditional exercises to be executed (deadlifts, lunges, carrying variations, squats, pressing and pulling). Sandbags are one of my favorite pieces of gym equipment because of their unique structure and shape. The ability to bearhug, shoulder, drag and perform open hand exercises creates a whole new world of strength training.
Kettlebells are a “cannonball” with a handle on top. This cannonball sits below the handles, which creates an opportunity to use kettlebells for unique exercises like swings, cleans, snatches, combination movements, overhead pressing, pulling, various horizontal pressing, carrying, etc. Kettlebells are rank supreme from a durability standpoint. They’re virtually bulletproof, which means the investment will still be getting good use 10-15 years down the road.
One of the most recognizable pieces of gym equipment on the planet, dumbbells add weight in a balanced fashion (symmetric weight on either side of the handle). Companies like Powerblock and Bowflex (among others) have created compact, space efficient adjustable dumbbells that are affordable and PERFECT for the home gym setting.
A barbell and plates offers a time tested way to add weight to exercises like deadlifts, squats, overhead pressing, horizontal pressing, rows, lunges, etc. Barbells can also be combined with a landmine trainer to create a new dimension of exercises (angled pressing, rotation training, etc). The biggest issue with a barbell and plate set up is space and concern over damaging the floor you’re training on.
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“Everything you’ve ever wanted in life is on the other side of hard work.” Tim Kennedy
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