Just because you don’t have space for a rig, barbells, weight plates, kettlebells, and rowers in your living room doesn’t mean you should be equipment-less at home. What you do outside the box can impact your performance when you’re here, and that includes how you take care of your body. Help it prepare and recover with these five items. We love them because they’re effective, affordable, and don’t take up much space.
A good foam roller will loosen up tired, sore muscles. The technical name for this is called SMR, or self-myofascial release but really, it’s a tool for applying pressure to sensitive spots that need a little extra TLC. The cool part about foam rolling (besides that it feels amazing!) is that it is super efficient. Because of its size, you can roll out multiple muscle groups at once.
A firm lacrosse ball serves the same purpose as a foam roller, but allows you to really dig into smaller areas that a foam roller would be less effective on, like in between your shoulder blades. Lacrosse balls provide a lot more pressure too. Think of it like a cheap alternative to a massage. Seriously.
Pull-ups are no joke, but they’re one of the best upper body exercises out there. The good news is that there are plenty of regressions to help you build up to doing one (like negatives) so it’s easy to practice at home. Look for a bar that can be installed in the doorway. Challenge yourself to keep the bar up and do one pull-up whenever you walk by it.
First things first, make sure you are aware of the differences between them before making a purchase. The thicker the band, the more resistance it provides. One of our coaches can make a specific recommendation but it’s usually the red and/or green bands that are best. You can do all kinds of stretches with them, or even practice assisted pull-ups by attaching one to a pull-up bar.
If mastering a double under is a source of frustration, having your own jump rope can help because you can practice whenever you want. Not to mention it can be part of a great workout at home on days when you can’t make it to the box.