“I don’t have a gym membership...”
“My gym doesn’t have kettlebells...”
“I can’t do a pull-up, I am so weak...”
“I do 200 crunches a night but I don’t have any abs...” (FYI, stop wasting your time with crunches)
“I don’t want to lock into a six month membership so I am not going to lift weights...”
Over the years, I have heard so many excuses from people when it comes to training. I understand exactly how hard it can be to find both the TIME and the MONEY to train. I have good news for those of you who want to maybe learn some new exercises without having to join a gym.
My solution to those of you who are on a budget and who are unable to afford a gym membership is to train outside at a park.
Here are five (5) reasons I love to train outside.
1. It’s free.
2. Most people don’t get enough sun so training outside is a great way to increase your Vitamin D levels. Believe it or not, most people are deficient in Vitamin D.
3. It’s fun. It makes you feel like a kid again.
4. Fresh air. How many times have you gone into a gym and the first thing you smell is something nasty coming off of the person on the elliptical? It looks like they have been on it for 2 hours cranking away with sweat pouring down their face. Don’t get me wrong I love to train hard and work up a sweat but if you have ever belonged to a gym you know exactly what I am talking about.
5. I sleep better at night. If I get fresh air and sunlight early in the day it helps with my sleep cycle.
Now, I still love to train at a gym 1-2 days a week but I think training outside is a great way to mix up your routine. The good news is what I am about to show you involves a small investment on your part. I have included five videos for you to watch. In each video I show a short clip of four exercises that you can include in your routine. The good news is that all you need is the following:
I would recommend that you go to a fitness equipment store or go online and purchase a kettlebell. Your best bet is to find a local store so you can save on shipping. However, the equipment from Perform Better (performbetter.com) is high quality. I would recommend that you start with two kettlebells. One light one (15-20 lbs.) and one heavier one (40-60 lbs.). Over time if you can afford it add higher weights to your “at home gym”.
Here is a link to buy bands. Bands should be a part of everyone’s training program. I have been using these bands for years. Link: https://rbt.infusionsoft.com/go/bd/kevinm/
I made my own for $15-$20 from Home Depot material. You can purchase a good one on line or at a local sporting goods store. Cost is approximately $15-$20.
Click the video below to watch a demonstration as well as some cues for doing each exercise. As always, start slow and if you have any pain than you need to stop. For the Turkish Get Up I would recommend that you start with body weight and keep the reps low. Finally, when it comes to kettlebells it’s worth it for you to work with a person who is certified in how to use kettlebells properly.
- Philadelphia Union Blog Intro
- Kettlebell deadlift
- Ab wheel rollout
- Kettlebell turkish get-up
- Band Pull-ups
Here is a sample circuit that you can implement into your workouts.
Warm up (Always warm up properly before training)
A1) Kettlebell deadlift: four (4) sets of six (6) reps
A2) Band pull-ups: four (4) sets of AMGRAP (as many good reps as possible)
A3) Ab wheel rollout: 4 sets of 8 reps
Note: In the video I go very close to the ground. Beginners only need to go half way down. If you have ANY back pain or hip pain in this movement stop right away.
A4) Turkish get up: 4 sets of 3 reps per side.
I hope you enjoyed the videos and make it a priority to get outside and do some training.
Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health