When you’re working out at home, squeezing in a few reps on the road, or trying to squish a workout into a busy (BUSY!!) schedule, it can be tough to know where to start.

Often, we convince ourselves that if we can’t make it into the gym, there’s no point in working out at all! This is one of the easiest mistakes to make when you commit to a new or improved fitness regimen. And with gym closures and lockdowns all over the country, the ins and outs of personal fitness can feel even more complicated than usual. Not to mention, how do we get our hands on fitness equipment when yoga mats and exercise bikes are sold out EVERYWHERE?!

The trick to an improved at-home fitness routine is to only invest in what you actually need. Every home workout can be the best of the best with just three pieces of critical equipment: the resistance band, the dumbbell, and of course, the kettlebell.

Read on to find out how these three simple pieces of equipment can completely transform your home workout routine!

1. Resistance Bands

Resistance bands are those pieces of equipment we see at the gym and wonder, “What would I ever use that for?” The answer? Much more than you might think.

Resistance bands are a great addition to any home “gym” because they’re relatively inexpensive and can be used for a wide range of exercises, from warm up and cool down stretches to intense HIIT moves like squats and lunges.

We use resistance bands to—you guessed it—act as resistance when we stretch or work out our muscles. Having something to stretch against helps out with balance and gives you a better muscle stretch when you’re working on certain moves. And best of all, resistance bands come in a wide range of sizes, lengths, weights, and prices, so you can get a lot of bang for your buck on just a simple purchase.

Short-loop resistance bands, in particular, are a great place to start. You can use these “mini bands” for simple stretches like warm-ups and cool-downs, or as extra resistance in strength training. Depending on the placement of the band and the intensity of the exercise, you can also build out different levels of resistance as you’re working. Plus, they’re basically just fancy pieces of plastic, which means they don’t take up much space in your home, and they won’t break the bank!!

2. Dumbbells

Dumbbells are another tried-and-true piece of exercise equipment you don’t want to skip out on for your home gym. A good set of dumbbells offers the versatility of exercise choice (seriously, just think about all the exercises you can do with a pair of dumbbells—we’ll wait!).

More importantly, dumbbells offer a level of beginner-friendly safety that many pieces of exercise equipment do not. Dumbbells are designed to distribute the weight evenly along your grip, and built out to minimize slippage. This means that whether you’re doing bicep crunches, deep lunges, or overhead curls, you’ll always have a good grip on your equipment, and you’re at lesser risk of hurting yourself when you don’t have a trainer watching over your shoulder.

Another great benefit of dumbbells is that they’re perfect for incremental strength training. You can start small and work your way up to the big guns (while working up some big guns of your own!). Like kettlebells and other strength-focused workout equipment, it’s important to focus on form over weight when you first start out with dumbbells. Start in the range of 3-5kg and work your way up to heavier weights, guaranteeing that you’ve perfected your form before you increase how much you’re lifting.

It’s a good idea to invest in a set of dumbbells with a range of weights: The odds are good that you’ll be able to lift more while doing certain exercises (say, squats) compared to others (like presses or curls). Experiment to find out what you’re comfortable with, and always value form over weight.

3. Kettlebells

We wouldn’t be F3 Wellness Connections if we didn’t round out this post with an ode to the good ol’ kettlebell. Kettlebell training is our bread and butter, but it’s also one of the most popular forms of home workout available today. Think about it—with just one kettlebell, you can work out the legs, arms, back, and core in a single workout. It’s wild!!

The kettlebell is our favorite investment because of how versatile it is. The famous kettlebell swing is a perfect exercise for beginners and experts alike, targeting practically every muscle group in the body (plus more, if you remember to make crazy faces while you work out) and adaptable to any experience level.

Another great benefit of the kettlebell is that it allows for more “flow” in your workouts. Instead of harsh lifts or presses (which can put you at risk of pulling or tearing a muscle if you’re lifting too much too fast), kettlebell exercises tend to focus on motions that “flow” through the body. The traditional kettlebell swing, for example, combines all the “oomph” of squats with the strength-building of lifting—however, instead of a straight up-and-down motion that could put your lower back at risk, we “flow” through the swing in one focused, continuous movement. This is better for our joints and muscles over time, and less likely to result in injury if you double down on form.

A set of kettlebells at a variety of weights is another great investment: As always, remember to focus on form first, then start working up to heavier weights to swing around. If you have room and budget for multiple bells, having multiple weights to choose from is a great way to mix up your workouts, and give yourself goals to look forward to.

What are your favorite pieces of equipment to have at home?

Whether you’re a seasoned pro who’s perfected home workouts over the years, or you’re just getting started with your first YouTube yoga tutorial, we’re here to help. F3 Wellness Connections is proud to offer one-on-one, group, and partner classes in person (for DC, Maryland, and Virginia) or virtually via Zoom (for just about anywhere!). Check out our online scheduling tool for group classes you can join TODAY, or send us a message at sarah@f3wellnessconnections.com to learn more about individualized fitness and wellness courses.

We’ll meet you in the living room!