Thank you for joining us while we told you about the amazing energy level of our friend Grace. We shared her lifetime of fitness as we took you through her early years, middle age, and to today. No, she’s not the woman in the picture, but Kudos to that woman for being so active! Like Grace, she looks like she’s committed to a lifetime of activity.
And, if you would like to give Grace’s routine a try, (formatted for print) for you: Grace’s Full-Body Exercises. You may also want to check out the equipment she uses for these exercises. You might find that having a few exercise essentials allows you to do your workout at home on the days where you just feel like staying home but you don’t want to skip your routine.
See if we found your favorite equipment…
32 exercises to print and review during your workout…
If you are shopping for equipment, keep in mind that exercising is a lifetime goal so be sure to find equipment that you’ll want to use consistently and that will last. And most exercises have inexpensive or no-cost alternatives for your home gym – see below. If you want the ‘no-equipment’ exercises for the muscles you are working, leave a comment to let us know what you are looking for.
Do some shopping on Amazon – you may just happen to find some good resale equipment for a bargain. It’s important to us that you get the right equipment and that you are happy with what you buy. Be sure to check the Amazon customer reviews and rating for each product before buying.
So here’s the equipment – store-bought or home-made that you’ll need for Grace’s workout – read on and have fun. See you at the store…
Be sure to get a good quality mat to cushion your body during any exercise that requires you to be on the floor. Some people use 2 of these stacked up at the gym for added comfort, but buying a thicker mat may be a good alternative for home use.
Purpose: the purpose of the mat is to cushion your back, knees and elbows (joints that would otherwise touch the hard floor) while exercising.
Alternative: Towels – fold large bath towels or use beach blankets as a cushion. If that is too rough, try placing a bed sheet over them but don’t use so many that they slide under you.
Small weight sets are perfect for your biceps and triceps! Try Amazon Basics – with Neoprene coating. Adding wrist and ankle weights will increase the challenge as you progress.
Purpose: the purpose of adding weights to your exercise is to build muscle mass and increase your physical capacity.
Alternative: Bottles – you can use a water bottle of various sizes, depending upon the weight you need. You can fill them with water, sand or other materials to make them heavier.
Stair steppers are great for aerobic or strength exercises. The Step Original Aerobic Platform – had good reviews but a caution on weight limitations. The commercial ones at the gym look like the Preston, but there aren’t any reviews yet. Be sure to read the reviews so you get a sturdy one. Amazon often resells items so search around for a bargain.
Purpose: Cardiovascular (cardio) or endurance workout as well as balance exercises.
Alternative: Stairs – you can use the bottom step of a sturdy staircase or even a step stool – be sure it doesn’t move easily and is not on wheels.
Note: as you progress, or for sit/stand exercises, you’ll want to increase the platform height with Risers. Find the right fit for your stepper as they are not all interchangeable.
Foam Rollers are great for exercising. Be sure the roller is wide enough for your exercises – 6 inches is the most commonly used. If the roller is too small, you won’t be able to roll it back and forth easily. Try a Foam Roller Plank.
Purpose: increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.
Alternative: a tennis ball against a wall for deep tissue massage or a PVC Pipe with a towel wrapped around it – secure the towel with heavy-duty tape or large rubber bands.
Exercise or Stability Ball
– there are a lot of exercises for a stability ball as an effective tool for strengthening your abs and core muscles and making an exercise more challenging.
You should be able to sit on the ball with your knees at 90 degree angle. Be sure to select the size – this is for a person of an average weight for their height:
|Ball Diameter||Person’s Height||Height in Centimeters|
|45 cm||5′ and under||152.4 and under|
|55 cm||5’1″ – 5’8″||154.94 – 172.72|
|65 cm||5’9″ – 6’2″||172.26 – 187.96|
|75 cm||6’3″ – 6’7″||190.5 – 200.66|
|85 cm||6’8″ and taller||203.2 and taller|
Also called a Swiss Ball, Fitness Ball, Physio Ball, or Balance Ball.
Purpose: improves balance and coordination, stability, core strength and sports performance due to body-awareness.
Alternative: there isn’t an alternative to the stability ball but you can get an inexpensive one. Be sure to check the Amazon reviews as you’ll want a durable ball.
– Lat Pull Down / Push Down – if you don’t have a Lat Machine available, try exercises bands, they are great for an all over workout.
Purpose: a pull down builds strength in your back and bicep and mimics a pull up except you are pulling weight down stead of pulling yourself up / a Push Down builds strength in your triceps
Alternative: use exercise bands for resistance or weights.
Also see: Resistance Loop Band Workout
– Running, cycling and aerobics are suitable alternatives to elliptical machine workouts.
Purpose: depending upon the intensity and speed (level & incline), you can use this as your warm-up or cool-down as well as your endurance exercises to achieve and maintain your heart rate.
Alternative: running requires no equipment other than a great pair of sneakers and all exercises require water so you can stay hydrated.
So you see, exercise equipment can be simple items you have at home or the best equipment for your dream home gym. No matter what you choose, the important thing is that you use that equipment. If the top-of-the line elliptical will motivate you, then the cost over years of use is minimal. But if that same piece of equipment is used once or twice, well then it makes that equipment expensive. But in the long run, the most expensive thing you can do is nothing, so have fun finding what works for you.
We enjoy bringing you this information each week and hope that you find it useful. Thank you for taking time out of your busy day to visit with us!
Wishing you the best of health!
PS. Click any image to Shop Amazon! If you buy from Amazon often, you’ll want to check out a Prime membership. You can save by being a loyal Amazon customer! To learn more, click an image above, once you are on the Amazon website, search for Prime.