How to build a home gym

No waiting for a treadmill or weight rack. Cranking the radio or tv as loud as you want it. Honestly, there are a ton of pros to a home gym.

For me, it was about cost and convenience. Gym memberships have gotten to be outrageous. While I don’t have a pool at my house, I have basically gotten everything else for my home gym. I love that I can get a workout in any time of day and in any weather and I don’t have to worry about what to do with Murphy, driving in bad weather, or if the gym is open.

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BE FREE
To me, one of the best things about a home gym is you don’t have be self conscious. You can wear what you want, sweat and stink the place up and don’t have to worry about looking ridiculous. The only there to see me is my dog.

In a commercial gym you’re going to be surrounded by obnoxious bros, loud frat boys, and chicks who can currently lift more than you. Or on the other hand, people who don’t care, take up machines with texting and little kids running around.

Not everyone in a commercial gym is like that, but they are there… trust me.

FIND A SPACE
Are you going to use your basement or garage for your home gym? Neither one of those an option? Find a space that suits you and your needs. Clean it up, make sure there is plenty of space for equipment and movement and get started building your own home gym.

MAKE IT YOUR OWN
Put up some inspiration (motivational posters, floor length mirrors, race medals, etc). This space should be designed to help YOU reach your goals.

When we first got out treadmill we actually wanted to put it up in our basement (air conditioning! tv!) But once we started putting it together, we realized our ceilings were too low for Ryan to run on the treadmill (I had no problem, but I’m short)

So then we had to move it to the garage and I think it works much better out there! I have plenty of room to move around and I can crack up the radio and open the garage doors and let all kinds of natural light in.

START SMALL
Dumbbells
If you’re doing a programs that calls for you to add non-bodyweight focused resistance training to your regimen – such as 21 Day Fix, 22 Minute Hard Corps, P90X, or Body Beast, you’ll need to pick up dumbbells or resistance bands.

Jump Rope
It’s simple and cheap and doesn’t take up any room. Trying jumping rope for five solid minutes. It’s harder than you think.

Pull Up Bar
We scored one at Academy Sports for less than $100. It was the last thing we added to our home and it has made such a difference in helping me improve my upper body strength.

Foam Roller
Owning a foam roller is like having a personal masseuse on call whenever you need relief from your soreness. Foam rollers can help ease tension, improve mobility, and reduce muscle pain in as little as five to 10 minutes.

Treadmill
We have a treadmill in our garage, but that’s because I am a runner. You absolutely do not need a treadmill to have a great home gym. While it was an investment, it has paid off in the long run, because I get to use it every day, Murphy gets to hang out in the garage with me and I can run rain, shine, sleet or snow.

My review of the NordicTrack Commercial 1750.

Agree with this list? Disagree with anything on this list? See a reason for working out at home that needs to be added?

Comment in the section below and let me know if these reasons ring true for you, or if you think there are any other reasons why people should train at home.

Friday Favorites v.52

It’s Friday! We survived the four day work week. Don’t those always seem to go by the slowest? I think I came in early and stayed late every day this week due to a project I have that goes to print next week.

On the agenda for this weekend is Friday After 5, lots of house and yard work tomorrow and hopefully Holiday World on Sunday!

1. These real fruit popsicles from WalMart. I had a pineapple one when I was my parent’s house earlier this week and they were delicious! I liked that they were made real fruit and didn’t have any artificial sweeteners. 

2. The Loop. It’s a site under the Runner’s World umbrella that lets bloggers come together and post in one place. I’ve only shared one post on the site, but everyone seems welcoming and encouraging. Isn’t it crazy how the internet can connect people?! I love it.

3. It’s National Doughnut Day! One of my co-workers is bringing in a variety of doughnuts and I am so excited. The best way to start a Friday.

4. This. Thanks Oiselle for sharing wisdom and good words.
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5. 30 minute abs and arms workout.

6. I love a good a quote. And Twitter.
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7. This is adorable. 21 images of little Wonder Women who are the definition of girl power.

8. If you missed my post from yesterday on how Murphy has improved my health. Be sure to check it out – it’s a good one!

Leave me a comment below and let me know one favorite thing from your week!

Murph workout

Since it is Memorial Day, I thought I would post a workout that is fitting for the occasion.

MURPH WORKOUT
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

If you’re on Instagram, check out posts by Chris Pratt and John Krasinski, they both explain the back story very well.

But for those of you who don’t know about the Murph workout, read below.

From FloElite – “Michael Murphy was a Navy SEAL who was posthumously awarded the Medal of Honor after being killed in action in Afghanistan. While conducting operations in the mountains of Afghanistan, his team was discovered by enemy forces and ended up outnumbered in a firefight in the extreme and mountainous terrain. As he and his teammates all suffered major injuries, including mortal wounds for most of the team, Lieutenant Murphy fought his way out of cover and into open ground to transmit his team’s location and call for support. Lieutenant Murphy purposefully left cover and relative safety for open ground to call for help and in the process was mortally wounded but continued to engage the enemy until he was finally killed.

Of Lieutenant Murphy’s team, there was only one survivor, Marcus Luttrell. Luttrell’s story, and the story of that operation, is told in the book Lone Survivor and the movie with the same name.”

From FloElite –
What’s the point of doing Murph on Memorial Day?

Unlike other CrossFit workouts, completing Murph isn’t about crushing your time or competing or even finishing the workout as written. Murph exists as a reminder of the actions and sacrifices of men and women like Lieutenant Michael P. Murphy. Murph is an opportunity for those of us who are still around to celebrate Memorial Day to experience a whole bunch of discomfort and intensity as a tribute to men and women like Lieutenant Murphy.