Some days we’re just as lazy as one can be. But it’s not about working out itself. We do feel like doing it, but we just don’t have the disposition to go to the gym, share the machines with other people or even interact with them.

Well, that doesn’t mean you’re antisocial. I do feel like that sometimes (most times, I’d say), I just don’t feel like interacting at the gym. And so that we don’t miss a whole workout day just being at home, how about setting up your own mini gym in the garage (or some other room)?

I have talked to some professionals in physical education to ask them for some advice as to the machines and their functions. Plus, the machines should fit in small spaces. And look, this mini gym is about to become quite professional. Take a look at what André Trombini, a physical educator at Bodytech, Felipe Kutianski, a physical trainer at Ziva and Márcio Lui, a personal trainer have selected so that your room looks just like a real gym.

bola suíça

Also known as Swiss Ball, it is used to do exercises that create instability, activating, this way, the deep muscles, especially in the core.

A good exercise they recommend is the Jackknife Abs in Transition. Lying down on your back, keep your legs and arms extended. Place the ball between your feet to start the exercise. Raise your feet to 90 degrees in relation to your hips, pass the ball to your arms and lower your legs.

Sets: 5 to
Reps: 15 to 20
Intervals: 30 seconds

  1. Roller

roloWith the roller, it’s possible to work on myofascial release (a technique in which painful areas are pressed so that the tightness is released), improving flexibility and preventing injuries. “Besides that, you can also work on your core”, adds Márcio Lui.

How about an exercise? Felipe Kutianski suggests Standing Trunk Extension. Standing up, bend your hips (not your knees) and touch the floor. Keeping your knees extended, slide the roller as far as possible from your body, keeping it as extended as you can. Still not bending your knees or placing them down, go back to the initial position, holding the roller.

Sets: 5 to 6
Reps: 10 to 12
Intervals: 60 seconds

Attention: there isn’t a roller in the video, but the movement should be the same, only holding the roller and touching the ground.

  1. Stationary bike

Here, if you have more room, you can pick the treadmill. And in case you can’t fit a bike in your garage, no problem. You can use a rope instead. After all, with any of the three options you can work with high intensity interval training, which improves resistance, conditioning and reduces fat.

HITT (Tabata). 8 cycles: 20” at maximum rotation and 10” interval.

  1. Free Weights

pesoThis just had to be included. “Because with the dumbbells, you can do free-weight exercises for both your upper limbs (arm elevation, flexion and extension) and lower limbs (hips and legs)”, points André Trombini.

Thruster with dumbbells. Hold both dumbbells near your shoulders. Then squat deeply (below your knee line). Get back up (still holding the dumbbells near your shoulders) until your knees are completely extended, raising the dumbbells above your head, with your elbows fully extended.

Sets: 4 to 5
Reps: 10 to 12
Intervals: 60 seconds

  1. Adjustable bench

mesa reclinavelWith this bench, you have many possibilities. You can do several exercises since you can get it in many different positions, from totally flat to a 90º incline.

Here are two suggestions of exercises: Bench press with dumbbells. Lying on your back, hold the dumbbells a little more open than your shoulder line. Raise the weights with your elbows extended. On your way back, the dumbbells should get to the side of your shoulders, and speed has to be controlled and low.

Sets: 4 to 5
Reps: 10 to 12
Intervals: 60 seconds

Incline Bench Press with dumbbells. Here the movements are the same ones as the regular bench press, with a small difference: the bench is inclined, with emphasis on the chest upper portion (clavicle).

Sets: 4 to 5
Reps: 10 to 12
Intervals: 60 seconds

  1. Slam ball

slam-ballCommonly used in Cross Fit, it’s a perfect item to work on strength, resistance and coordination. Russian Twist with the Slam ball. Sitting down (your feet should not touch the ground), make movements of rotation with your trunk, touch the Slam ball on the ground, first the right side, then the left.

Sets: 5 to 6
Reps: 20 to 30
Intervals: 30 seconds

  1. Kettlebell

a39c2749bd3f29a3271fb33e7b5f08ffAlso a common accessory for those in Cross Fit, the kettlebell is used mostly for exercises that work with the body in a global way, developing strength and potency.

Kettlebell Squatting Keep your feet apart (over your shoulder line) and incline your feet pointing outwards. Take the kettlebell with both hands and squat. Go back to start position.

Sets: 4 to 5
Reps: 10 to 12
Intervals: 60 seconds

  1. Resistance band

71Q+LKZdk1L._SL1500_Here it’s possible to work on strength, coordination, resistance and conditioning. All that depending on the intensity and variation of the workout.

Lateral raise Standing up on the center of the band, grasp its handles. Raise the band up to your shoulder height and go back to the starting position.

Sets: 4 to 5
Reps: 10 to 12
Intervals: 60 seconds

  1. Pull-up bars

This is an easy one. All you gotta do is install it on your door frames. After that, just work out your back and bicep muscles.

Front Pulling. Standing up, hold the bar with a close grip in relation to your shoulder line. Thrust your body up over the bar line.

Sets: 4 to 5
Reps: 10 to 12
Intervals: 60 seconds

  1. Agility ladder

escada de agilidadeIt’s largely used to improve coordination, speed and agility, also contributing to balance. A nice exercise the experts suggest is the Functional training. Just place the ladder on the floor and step into the squares at moderate speed.

Sets: 4 to 5
Reps: 10 to 12
Intervals: 60 seconds

Pick your accessories now!

Now that your know what the best items to set up your own mini gym are, just head for a good fitness shop and choose a room where you can fit them. Then you’ll have your own gym at your place. What will your excuse be now?