Recommended Equipment for Training At Home

If like many people these days, you’re stuck training at home, you may be wondering what equipment you need to get a really good workout that covers all your bases.

We’re going to be lending out most of our equipment to our in-person training members to use while we’re shut down, but if you want / need to buy some gear of your own to get in a good workout at home, we’ve put together this list of recommended equipment to help make it easy for you!

NOTE #1: We have linked most of the items below using our Amazon affiliate code, so we do get a small reward from Amazon.ca of somewhere between 1 - 6% or so of your purchase if you use the links. This would be the same for any Amazon.ca product we decide to link, so rest assured that this is stuff we would actually recommend buying. Contrary to popular belief, you can’t get everything on Amazon, though! For some things, we’ve just provided links to where we’d recommend you buy from.

NOTE #2: Again, we do get a small reward from Amazon.ca if you purchase using the links below. This doesn’t cost you anything extra vs. just browsing Amazon.ca yourself, so if you like any of our recommendations, please use the links here to buy them!

Warm-Up / SMR / Mobility

Travel Roller Original - $42.95 + $10.00 Shipping

This is the same foam roller we use at The BTG for daily SMR (Self Myofascial Release) maintenance. Its dual-density construction, with a hard PVC core and soft foam outer layer, makes it “just right” for hitting the tough muscles in your upper legs, hips and mid back. Its compact size makes it easy to take with you on the go, and it comes from a Canadian company. ;)

Current price on Amazon is $42.95 + $10.00 shipping. Either click the photo or this link (https://amzn.to/3dnD7Bn) to order using our affiliate code.

36” High Density Foam Roller - $31.58 + FREE Prime Shipping

If you need a longer foam roller than the Travel Roller (above), we’d recommend a 36” high-density one like this.

Current price on Amazon is $31.58 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/3dqGw2D) to order using our affiliate code.

“The Stick” Travel Stick - $36.23 + $8.49 Shipping

Another great SMR tool, particularly for working on your calves and shins, “The Stick” is available in a number of different length / stiffness variations. We’ve found the Travel Stick to be the best compromise - stiff enough to really dig in when you want it to, but flexible enough to keep you from going too crazy. Its more compact length makes it easy to travel with, though you’d kind of figure that by the name… ;)

Current price on Amazon is $36.23 + $8.49 Shipping. Either click the photo or this link (https://amzn.to/2wwnKGm) to order using our affiliate code.

ProsourceFit Exercise Balance Pad - $31.47 + FREE Prime Shipping

A “balance pad” like this one can come in handy to keep your knees well cushioned when performing any kneeling stretches, mobilizations or exercises. This is also what we’re going to be switching to using for our warm-ups in the gym once we’re back to in-person training.

NOTE: We don’t really advocate “unstable surface training”, so don’t recommend standing on them…

Current price on Amazon is $31.47 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/2JclneB) to order using our affiliate code.

Cardio / Conditioning / Strength

5BILLION Speed Jump Rope - $21.99 + FREE Prime Shipping

Skipping is one of the best at-home (or virtually anywhere) options for conditioning, working not just on your “cardio” but agility, balance and coordination…and man, does it ever burn the shoulders and calves!

We’ve tried this speed jump rope in the gym as a less-expensive alternative to my all-time favourite Buddy Lee Aero Speed Hyperformance Jump Rope, and it works quite well at less than half the price.

Current price on Amazon is $21.99 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/2QEHRJ4) to order using our affiliate code.

Top Load Canvas Duffel Bag - $27.69 + FREE Prime Shipping

We LOVE our sandbag training at The BTG (well, I love it…others kind of love/hate it…LOL)!

The odd shape and slightly shifting load makes you work harder than you might expect, even without a super heavy load. The MTI Sandbags we use in the gym can sure take a beating, BUT they’re $65 US plus shipping, and are often out of stock.

Before we started using those, we made our sandbags from top-load canvas duffel bags just like these. At 21x36” in size, filled with T-shirts, rags, etc. these should weigh around 30-35 pounds. Filled with chunky (NOT shredded!) rubber mulch (available from most home improvement or garden stores for around $10-12 for a 20 pound bag), they should clock in somewhere in the 50-60 pound range.

NOTE: There are “fitness sandbags” out there as well, with lots of handles and fancy filler bags, etc. Over the past 7 years of working with various sandbags, I found that the handles often got in the way and the zippers broke fairly easily. Also, the small size of many of them means that you have to use sand or other very dense fill to get a decent weight into them, and those types of fill inevitably leaked out and made a mess. I prefer the simplest sandbag possible, filled with either t-shirts/rags or chunky rubber mulch.

Current price on Amazon is $27.69 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/2Up35M8) to order using our affiliate code.

NOTE: the best way to close these up tightly is how MTI suggests doing it with their bags - tying them closed with nylon paracord. Here’s a link to their video on how to do it: https://youtu.be/t9WUbIhaORs. Oh, and here’s a link to the EXACT same paracord I used at the gym: https://amzn.to/3aaaKom ($9.99 on Amazon.ca).

Kettlebells or Dumbbells

Bells of Steel Kettlebells - Buy Direct!

Kettlebells (KB’s) can be a great tool for conditioning and strength training, but it’s often hard to know what weight(s) to get. Truth is, you’ll definitely be stronger on some movements than others, so you ideally need a couple of choices.

For our infamous Kettlebell Complex workouts at The BTG, most of our women start with 12 kg and progress to 16 kg (a couple of our stronger ladies even use a 20 kg), and our guys start with 16kg and progress to either 20 kg or 24 kg. We don’t have anything over 24 kg, because we found anything heavier to kind of mess with the movement too much for most people.

NOTE: 12 kg = 26 lb., 16 kg = 35 lb., 20 kg = 44 lb., 24 kg = 53 lb.

There are TONS of options on Amazon.ca for these, but it’s hard to find just the right ones. For most people, what you really want is just a simple, cast-iron kettlebell (not vinyl coated), but there are so many different sellers with seemingly random weight selections (one had a 5 lb. and a 70 lb. and nothing in between!), and the quality seems highly variable, so this is one product where I can’t provide an Amazon link.

Instead, I’d recommend ordering from Bells of Steel, a Calgary, AB based company. We’re working on becoming an affiliate with them so we can provide an affiliate link, but for now, just head to the Kettlebell page on their website at https://www.bellsofsteel.com/kettlebells/.

NOTE: Unfortunately, as of today (2020.03.20) the 16kg, 20kg and 24kg sizes are sold out and there are only six 12kg KB’s left in stock! The website says they’ll have new stock in May…for now, you may just have to try your luck with what you can find on Amazon, or build yourself a sandbag (see above) instead!

Another great option would be Ironmaster’s Quick Lock Adjustable Kettlebell, but they are currently completely sold out with no ETA on when they’ll be back in.

Likewise, their Ironmaster’s Quick Lock Adjustable Dumbbells (which we use at The BTG) are the ONLY dumbbells I would normally recommend someone buy for home rather than having to store a whole set of various weights, but they are also completely sold out with no ETA on new stock. Plus, shipping to Canada is STUPID expensive.

For now, for dumbbells, I would just suggest finding whatever is cheapest locally or on Amazon for a few assorted weights. For fixed weight dumbbells, I would ALWAYS buy hex-shaped ones, preferably rubber coated, and always buy them in pairs. The heaviest fixed dumbbells we use at the gym are 40 lbs., but we also regularly use 25 lbs., 15 lbs., 12 lbs. and 10 lbs.

Suspension Fitness Trainer - $99.99 + FREE Prime Shipping

One of the more challenging things to do when training at home is to find effective upper body PULLING exercises, particularly without access to / room for weights or the strength to use chin-ups or pull-ups (presuming you have a bar).

A “suspension trainer” allows you to use your own body weight as the resistance, even if you’re not strong enough to do chin-ups, and with door anchoring options, you can also set them up almost anywhere.

They can also be effectively used to assist with (or add challenge to) balance and strength for E.G. squats, split-squats, single-leg squats, etc., and can also be used for some great core exercises.

They are NOT, however, the be-all, end-all that some “TRX Certified” coaches make them out to be. Their overall utility is somewhat limited, so it makes it hard to justify the VERY expensive price of the TRX Pro4 that we use at The BTG. This knock-off version available on Amazon.ca is about 1/3 the price, but looks like it will still get the job done.

Current price on Amazon is $99.99 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/3dmYMK4) to order using our affiliate code.

Again, though, if you just put together a sandbag (see above), you have a fairly heavy tool that you can use for rows, etc. Also, movements like sandbag shouldering, cross-body cleans, etc. actually use a LOT of pulling musculature while giving you a great conditioning effect as well…

Resistance Bands Set - $64.53 + FREE Shipping

Resistance bands are another good option for pulling exercises at home without weights, but the “giant rubber band” type bands are a bit limited as to how you can use them. A set like these, with door anchors and clip-on handles, where you can use multiple bands at the same time to progress the load, is very handy.

My favourite brand, Bodylastics, which we use at The BTG, is currently all sold out all over the Internet. :(

These look to be a decent alternative, with the bands being sleeved for protection in the event that they snap (Bodylastics’ bands have an internal anti-snap cord insted). Some kind of anti-snap protection is crucial for your safety when using bands, especially when you’re talking about higher strength ones like these. Nobody wants to lose an eye when working out!

Current price for these is $64.53 with free (non-Prime) shipping. Either click the photo above or this link (https://amzn.to/2wAE7lh) to order using our affiliate code.

The one thing I credit with making my core VERY strong, VERY fast is wheel roll-outs. Done properly, they also really teach you how to ramp-up your core engagement to meet demand, which can transfer over to other movements as well.

There are all kinds of weird, space-ship / TRON light-cycle looking variations of abdominal wheels out there these days. You don’t need them. This simple version breaks down into pieces to transport easily, and is all you need for this simple (but difficult!) core exercise.

Current price on Amazon is $14.26 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/3bdxPqq) to order using our affiliate code.

Super XL Furniture Sliders - $11.60 + FREE Prime Shipping

Another good option to use at home (if you have carpet) are these Super Sliders XL furniture sliders.

Obviously, these are not originally intended for fitness use, but can be used for similar movements to the ab wheel roll-out, as well as body saws, push-slides, Miyagis, mountain climbers, slider flies, slider lunges (reverse, forward and sideways) and other movements.

Combined with roll-outs, body saws will take your frontal core strength (and abdominal soreness - LOL) to a whole other level!

Sliding reverse lunges are a very challenging variation, and mountain climbers on sliders can be BRUTAL for core, shoulders and conditioning.

If you have hardwood or laminate floors, you can do all the same things with some terry towels or slippery socks. ;)

Current price on Amazon is $11.60 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/3bmxIZO) to order using our affiliate code.

Other Stuff

If you’re going to be doing online training with me or another trainer and need to video yourself performing movements for assessment and/or form checks, or need to take progress photos, these two items may come in handy if you’re using your phone as your camera.

Smartphone Tripod Holder - $13.49 + FREE Prime Shipping

This Smartphone Tripod Holder is the exact one I use for filming our exercise demo videos, etc. at The BTG. It can hold your phone securely both vertically and horizontally, and is very easy to adjust and set up.

Using this mounted on a tripod definitely beats having to find someone to be your camera person!

Current price on Amazon is $13.49 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/2UfeSxG) to order using our affiliate code.

Mini Tripod - $12.99 + FREE Prime Shipping

If you don’t already have a tripod, this Amazon Basics Mini Tripod is a compact, simple solution with a standard mounting screw that works with nearly every camera on the planet, and with the Smartphone Tripod Holder listed above. I use a very similar one for my own filming / video at The BTG when using my full-size tripod can’t work.

If you need the camera to be held higher, simply put the mini tripod on a chair or something else to raise it up.

Fun Fact: Until I looked this one up for this article, I had no idea my mini-tripod’s legs could be extended…LOL!

Current price on Amazon is $13.49 and shipping is free if you have a Prime membership (not sure what it is without). Either click the photo or this link (https://amzn.to/3adPY7v) to order using our affiliate code.

Hopefully the list and links above are helpful to you! If you have any questions or suggestions regarding any other gear we should add to this list, let me know!

—Coach JP