Tag: home workout

To select the right punching bag, you must use the Goldilocks rule: not too heavy or too light. “You don’t want a heavy bag that is too light; it will swing too far away when you hit it and offer no resistance,” explains Olajide Jr.

You also don’t want a bag that’s too hard, as Olajide Jr. says a hard bag will be too traumatic on your knuckles—although you can counter a too-hard bag by using bigger gloves such as 14- or 16-oz gloves with padded knuckles. Still, he adds, you won’t get the same workout quality as with a bag that’s the right hardness to begin with.

Next, consider what type of workout you will do with your punching bag. Neiman says it’s essential first to identify your why, then figure out which punching bag will help you achieve your goal.

According to Neiman, traditional heavy bags are great for working with various striking techniques. In contrast, water training bags (which Neiman and his team use at Rumble Boxing) are great for taking a more traditional boxer’s approach to heavy bag training.

Finally, you should decide between a free-standing or hanging bag (anchored from the wall or on a stand). Olajide Jr. prefers hanging bags for the most realistic training results.

Hanging bags move and sway, allowing you to practice footwork, timing, rhythm, and defensive and offensive punching techniques in response to the movement, something free-standing bags can’t quite match.

For conventional bags, stick with heavier options. Olajide Jr. says anything under 125 pounds is too light, although some more lightweight boxers or beginners may get away with 100-pound options. “Make sure it isn’t sand filled, and if filled with material and not sand, make sure the material isn’t compressed too densely as it hurts the knuckles,” he advises.

Lastly, when learning to punch a waterbag or conventional heavy bag, the most important thing to remember is to wrap your hands.

According to Olajide Jr., (and research) it’s easy to hurt your hands1, scuff the skin on the knuckles, and even break your wrist if your hands aren’t wrapped appropriately. “Thick gloves will help ease the impact on the knuckles, but only the hand wrap can protect the wrist from injury,” he warns.

I happily use both my Nuobells and Bowflex weights—but for the most part, I reach for the Nuobells. The knurled steel grip, ease of use, and sleek design is preferable to the bulkier Bowflex weights. What’s more, Nuobell’s plates are firmly conjoined and do not move around or rattle when using them.

The Bowflex weight plates have gaps in between, which add to their length and can sometimes create an off-balance feeling. Note: This tends to only happen when they’re set to a heavier weight capacity, or when performing exercises that require careful balancing to get them into the starting position, such as bench and shoulder presses. When performing these exercises, the length of the Bowflex weight can prohibit a full range of motion, especially if you are more narrow in your chest and shoulders.

That said, there are times when the Bowflex weights are a much better choice. For instance, the Nuobell plate edges are relatively sharp, making them uncomfortable for goblet squats, where you need to hold the weight by the plates. Most notably, the 2.5-pound increments are very useful. It’s great to be able to slightly increase the weight capacity, particularly when I’m trying to increase weight in an exercise that uses small muscle groups.

If you’re an advanced student looking to invest in a reformer with all the bells and whistles, this is a great option. Its higher price tag comes with a full Pilates apparatus featuring a universal reformer you can tailor to your needs.

The frame is made from sturdy Rock Maple wood and 60% post-industrial recycled aluminum. It comes with arm, leg, and roll-down springs, sheepskin hanging loops, a kuna board, belly straps, a padded foot bar, an upholstered box, a weighted pole, rubber pads, and gear blocks. However, because this is a professional-grade machine that’s custom-made when orders are placed, there tends to be a long lead time for shipment.

One customer writes, “I love the feel of Gratz equipment, especially the way you have to work to close the carriage all the way. It’s what I was trained on and now that I’ve lived all over the states I really appreciate it when I can find a studio with Gratz reformers. The design works perfectly with the purpose of the classical sequence.”

Those new to kickboxing will appreciate the ‘how to’ videos, in which jabs and dips are explained with step-by-step guides. While, yes, you’ll need to invest in the brand’s equipment to fully utilize the platform, Fight Camp comes with some of the top boxing instructors and a huge library of content. You’ll be able to track your personal records, set new goals, and learn from coaches with extensive experience. Classes range from 15 to 45 minutes, so there’s something for everyone, no matter how much time you have to set aside in your day.

Equipment-wise, the brand’s gloves cost $99 and come with “punch trackers” with sensors that track your punches and movements. You can also buy the punching back, gloves, and trackers together for $499.

One reviewer writes, “I am new to boxing and am completely loving this. I feel like they have all bases covered: workouts for all levels, with or without trackers, many videos teaching fundamental skills, intelligent, informative and entertaining instructors.”

Just beginning your fitness journey? Santucci promises you’ll be in great hands with Future. “Future is the best personal training app if you are looking to train virtually, face to face with a trainer,” he says. The app offers unlimited access to top personal trainers across the country, at a fraction of the price of most in-person training. 

To start, you’ll take a quiz to be paired with a certified coach. Your trainer will FaceTime you to discuss your plan, then create weekly workout plans just for you and adapt them when your plans change. Within the app, you’ll track your progress by syncing with your Apple Watch (not required, but strongly recommended). 

The Future App has 4.9 out of five stars overall, and over 7,000 total ratings. Amongst accolades of “best fitness app ever” and the hoped-for “Future is the future,” there are plenty of positive reviews from beginners who say they were able to finally kick-start (and stick with) their training. One enthusiastic user writes, “I always struggled to get started working out because I just didn’t know where to start, what to work on first, how much weight, how many reps, I’ll just start tomorrow, etc… After a FaceTime and getting to know each other, what equipment I have, what kind of exercise I like and don’t like, and my experience level, [my trainer] set up a program for me and each week he pushes me harder and harder. All I have to do is open the app, hit the start button, and do what it says. Best of all, I’m actually doing it!”

When deciding which platform is right for you, consider the below factors: 

AV preferences: Some brands on our list offer audio only classes, while others have only video (or a mix of both). If you’re hoping to take a break from your screen, platforms such as Aaptiv and Cardio Cast could be a great fit. For a more immersive or community-driven experience, opt for a session through Peloton, Les Mills+, or Zwift. 

Class variety: Some brands on our list have a wider selection of classes than others. Platforms such as Les Mills, SoulCycle and Peloton have extensive rosters of instructors and a wide variety of music and themed rides. It’s also worth considering what other types of exercise you’re hoping to do. Many digital fitness subscriptions offer other workout types, including barre, yoga, strength, kickboxing, and meditation.  

Budget: With bigger names and more variety comes a higher price point. Consider what your goals are and whether you’ll be fully utilizing the platform before committing to a monthly subscription fee. Luckily, every pick on our list offers a free trial period—just be sure to read up on the conditions, because some are more generous than others. 

Community: If you’re a lone wolf, you may not care to dish out high fives mid-ride or race against a friend along an open course (as with Zwift). But if community is important to you, there are plenty of social features that come with most online cycling platforms—so there’s no reason not to prioritize it in your search. 

Your tech & equipment: The bike you choose has a huge impact on the type of indoor cycling experience you’ll have. If you’re a competitive person, you’ll likely want to see how you’re performing in real time and track your stats. The best way to do this is to combine a subscription with a compatible bike (such as Peloton, SoulCycle, Zwift, or Les Mills+, which uses the STAGES bike). But there are plenty of other hacks that will give you a more high-tech experience without buying a specific bike. If tech is important to you, read up on what the compatibility is with various smartwatches or health apps and consider investing in the corresponding bike.

If you want a more immersive, interactive, game-like experience or enjoy competition, thisis an excellent pick. With several options for games, group rowing, coached rowing, guided programs, and competitive challenges, you will be easily motivated to keep up with your rowing workouts. Moreover, the 22-inch HD touchscreen makes viewing and choosing your programs a cinch while perched on the machine.

Rowing on this machine is exceptionally smooth, due to a combination of air and magnetic resistance. When testing, we found it very comfortable and accommodating. The rower has adjustable features like foot width, which is unique to Aviron. With a weight limit of 507 pounds and a height limit of 6-feet 8-inches, it is ideal for many body types. Plus, the higher seat height makes getting on and off the machine a breeze. 

With a 4.8 out of 5 stars, the Aviron is a fan favorite. Some reviewers (like me, the writer) were accustomed to using a traditional air rower until someone recommended he try an interactive model, and are now converts. Others say this rower motivates them to exercise every day. One writes, “I truly love this rower. It is so diverse in its programs, and even on my laziest days, I get to Netflix and row. I have also utilized the strength training portions that are led by an instructor and definitely get a nice burn the day after.”

Kiki McClellan, IFBB professional athlete, coach, and NASM certified personal trainer, says weighted hula hoops can provide a few specific benefits for your health and fitness. “Hula hooping, especially with a weighted hula hoop, can provide a low-impact cardiovascular workout. This can help to improve heart health, increase endurance, and burn calories,” she explains. 

According to McClellan, a weighted hula hoop also provides resistance, for a more challenging exercise that can help build muscular endurance in the arms, shoulders, back, and core. 

“Hula hooping requires balance and coordination, and using a weighted hula hoop can help to improve these skills. Hula hooping can also be a fun and enjoyable form of exercise and provide a way to release stress and tension,” she adds.

When it comes to an all-in-one fitness solution, you can’t beat the Tempo Studio. No matter which set you get (starter, plus, or pro), you’ll receive a slew of exercise accessories, such as dumbbells, collars, weight plates, squat racks, foam rollers, and more—and you’ll be shocked to find that most of it fits in a sleekly-designed, free standing piece of equipment.

The Tempo offers a heavy focus on strength-training, making this a great choice for weightlifters. Even so, it’s equally fitting for beginners, as 3D sensors in the screen track your movements and provide real-time feedback on how to improve your form. The included exercise equipment is also tracked by the program, which counts reps and weight amount to track your progression. Not only is the equipment smart, but it’s high quality, too, with Olympic weight plates and a floating system that allows the plates to rotate on the handlebar, protecting your wrists from strain.

The closest thing you’ll find to having a personal trainer in your home, the program allows you to either follow a trainer’s predesigned program or curate your own workout routine based on your fitness goals. Either way, the Tempo app will autoload the next class in your progression onto the screen and provide the recommended weight and goal based on previous data. (Don’t worry! You can always drop down the weight on days where your body needs a break, and the program will automatically adjust).

The screen itself is 42-inches with an HD display so clear it feels almost life-like, and reviewers rave about strong sound quality, too. As with most smart workout equipment, you’ll need a membership to maximize your mirror and partake in classes, such as boxing, yoga, HIIT, cardio, meditation, and mobility. A free 30-day trial is included with your purchase, starting the day your Tempo Studio is delivered. 1:1 coaching is available, which you can explore through a free 30-minute video consultation.

Delivery includes installation and set-up, so all you need to do is make sure you are home to direct the team into your room of choice.

If you’re low on space, it’s also worth considering the Tempo Move. A favorite of our deputy commerce editor Braelyn Wood, it uses the iPhone’s camera to track your movement instead of a mirror with a hockey-puck sized processor that connects to your television screen. You’ll still get the same quality weights and a sleek holding case, but save money and space.

Subscription cost: $39 monthly

While dance cardio may sound intimidating, TSS makes it approachable and welcoming. Even the language used in each class is inviting and inclusive. “I’m never saying triggering messaging in fitness because I think it’s so detrimental to women and men—because that seeps in subconsciously,” founder, Megan Roup explains. “My hope is that it really impacts how they’re starting to feel about themselves and their bodies.”

No matter what your dance experience level is, The Sculpt Society (TSS) has something for you. The best part? You don’t need to set aside a ton of time to get a workout in—and you don’t need any equipment, either. Classes range from 10 to 60 minutes, with options to use light weights, a pilates ball, and sliders, or to modify without. Roup and her other instructors are big on modifications, with a ton of beginner-friendly classes available, too. “To me, 10 minutes can energetically shift how we feel physically in our body, but also mentally,” she says.

Each week, TSS releases a schedule with live classes and new on-demand offerings. If dance isn’t your thing, stick with the sculpt classes. And, if you are here for the dancing, go with the dance cardio routines or the full-body classes which offer a mix of dance and sculpt. Roup pulls from her professional dance background, adding new choreography to every class, and keeping things fun and engaging.

What our testers say:

“I was a little (or maybe a lot) intimidated by dance cardio back in the studio fitness era. But, with home workouts came a new confidence—one that led me to try The Sculpt Society. I’m so glad I gave it a chance! I never thought dancing around my living room could be an effective workout, but the TSS workouts are fun, engaging, and bring major physical and mental benefits. I love the music, too.” — Carleigh Ferrante, commerce editor

A few instructors/classes we’ve enjoyed:

30 minute dance cardio 02

42 minute full-body 24 (no cardio)

Rowing machines are tough to beat when it comes to getting an effective full-body workout. These machines work your upper and lower body, and also provide a heart-pumping cardio challenge. 

That said, using a rower at home can be tedious, performing the same motion over and over. The Aviron Strong Series rower stands out above the rest as an engaging and motivating cardio machine. The 22-inch HD screen even has gaming and streaming capabilities, including Netflix, Youtube, and Spotify. Yup, you can play games while you row, enter live competitions, join coached and guided programs, or choose scenic rowing to immerse yourself in a natural landscape.

Other key features include accessible seating and frame size. The Strong Series has a large ergonomic seat and adjustable foot width, a low handrail, and a higher seat for an easier time getting on and off the rower. It also has a higher-than-average weight capacity of 507 pounds and accommodates people up to 6-foot-8, while still being surprisingly compact and easy to store upright. Another plus? If you tend to experience back pain, you can add lumbar support.

One downside is that you’ll need a monthly subscription if you want to access the Aviron classes, which seems to be the only complaint amongst hundreds of positive reviews.