There is no shortage of CrossFit-style WODs you can do without any equipment. To mention a few miserable metcons: 400 meters of walking lunges, a 5K run, and death by burpees. 

But purchase a piece of CrossFit equipment or two (or 10! We won’t judge) and your options truly become endless. Plus, you’ll need access to some bumper plates, barbells, and other gear to enjoy the full range of CrossFit workouts. 

To save you from the monotony of bodyweight workouts day after day, we put together this expert guide on the best CrossFit equipment. 

CrossFitting Since 2012

We’re a team of CrossFit equipment savants. We’re the enthusiasts who fight tooth-and-nail (er, muscle-and-callous) to get our hands on Rogue’s latest barbell drop; the ones who ordered a FlipSled immediately after learning it’d make an appearance at Wodapalooza; and the FITAID chuggers who will endure a commute to the nearest box with the latest rower or ski erg.

Excuse us as we toot our own horn and put it clearly: We know CrossFit equipment better than anyone else in the game. (Pats self on back.) 

The Best CrossFit Equipment For a Home Gym

Best Squat Rack for CrossFit: Titan Fitness T-2 Series Power Rack 

Best Barbell for CrossFit: Rogue Fitness Ohio Bar 

Best Barbell Collars: Rogue Fitness OSO Collars

Best Plyo Box for CrossFit: REP Fitness 3-In-1 Soft Plyo Box

Best Pull-Up Bar for CrossFit: Titan Fitness Wall-Mounted Pull-Up Bar

Best Bumper Plates: Fringe Sport Black Bumper Plates

Best Dumbbells for CrossFit: Rogue Fitness Rubber Hex Dumbbells 

Best CrossFit Jump Rope: Rogue Fitness SR-2 Speed Rope 3.0 

Best Weighted Vest: 5.11 TacTec Plate Carrier

Best Rowing Machine for CrossFit: Concept2 RowErg

Best Air Bike: Rogue Echo Bike 

Best Medicine Balls: Fringe Sport Medicine Ball Pairs (14 lb and 20 lb)

Best Squat Rack for CrossFit: Titan Fitness T-2 Series Power Rack

Pros: 

Small-space approved

Budget-friendly as far as squat racks go

Weight capacity is more than 2,000 lb

Whether it’s your spare bedroom or garage that you’re outfitting with home gym equipment, the Titan Fitness T-2 Series Power Rack should be on your radar. Just 72 inches tall, it fits nicely into any fitness space—even those with short ceilings—which can’t be said for other popular power and squat racks, most of which run 82 to 92 inches in height. 

Its base is also only 42 inches by 46 inches, which means it’s not so big and bulky that you won’t have room for other CrossFit equipment, too. Don’t make the mistake of underestimating this rack’s small frame. Made of high-quality 12-gauge steel, this rack can withstand more than 2,000 pounds of weight. 

The Titan T-2 rack comes equipped with a pull-up bar, reinforced J-hooks, and weight storage. Another perk is that this rack can be outfitted with additional accessories, such as strap safeties, a rack-mounted lat tower, and more. 

The main downside of this power rack (and all power racks) is that it should be bolted into the ground in order to support kipping movements. Unfortunately, that means it won’t work for all CrossFit exercises in certain indoor spaces (bolting machines to the ground gets wanky in carpeted spaces).  

Best Barbell for CrossFit: Rogue Fitness Ohio Bar

Rogue Fitness Ohio Bar

Why CrossFit athletes will love this: As far as barbells are concerned, the iconic Rogue Fitness Ohio Bar is the crème de la creme for multi-purpose use. 

The Rogue Fitness Ohio Bar truly is the best of the best as far as CrossFit barbells are concerned. This versatile Olympic barbell can be used for all sorts of metcons, ranging from Jackie to DT to the 2016 Ranch Deadlift Ladder at the CrossFit Games. 

Actually, if you’ve ever dropped into a box and thought, “Dang, this bar is nice!” odds are it was this exact barbell. Many affiliate owners fill their racks with this barbell because of its longevity. Its strong bushing innards and high tensile strength make it durable enough to withstand the force of being dropped from overhead over and over and over again. 

Manufactured with the precision you know to expect from Rogue, this 20-kilogram barbell features moderate knurl markings that give you good grip for barbell cycling, but don’t threaten to tear up your hands. Said differently, it can be used just as well during high-rep, low-weight and high-weight, low-rep workouts. 

The main downside of this barbell is its price, which varies depending on what finish you get. A black zinc or e-coat finish will cost you a little over $300, while the stainless steel option will run you more than $460.

Best Barbell Collars: Rogue Fitness OSO Collars

Rogue Fitness OSO Barbell Collars

Why CrossFit athletes will love these: You won’t have to worry about your weights shimmying while you cycle, but you also won’t waste energy wrestling with these aluminum collars in the middle of a snatch ladder. 

Almost every CrossFitter has their own jump rope, Olympic weightlifting shoes, and grips. But there’s one essential piece of equipment for barbell movements that few athletes do, but all athletes should, invest in: Barbell collars, also known clips. 

Clips are designed to keep your weights in place on the barbell sleeves while you lift. Without any clips? Well, you risk your weights going rogue (pun intended). 

Despite the common belief that all clips are created equal, there are clips that enhance performance and clips that detract from performance. Slippery clips that move around too much will disrupt high-rep cycling workouts like Isabel or Grace, while stubborn, sticky clips will disrupt workouts with increasing weights like 22.3 or 16.2. 

The Rogue OSO Barbell Collars have a rubberized interior that keeps them from shifting while you cycle. But the latch has an easy lock/unlock mechanism that makes switching weights almost too easy.

Best Plyo Box for CrossFit: REP Fitness 3-In-1 Soft Plyo Box

Doing box jumps on the REP Fitness 3-in-1 Soft Plyo Box

Why CrossFit athletes will love this: Its wooden frame keeps things sturdy, while the foam that surrounds all its edges keeps your knees and shins safe in the event of a box mishap. 

Maybe you don’t want to add another scar to the constellation on your shins. Maybe you’ve got a sexy shin tattoo you want to protect. Maybe the rigidity of a wood plyometric box is tough on your knees. Whatever the reason, if you’re on the market for a soft plyo box, this is the one you should get. 

The Rep Fitness 3-in-1 Soft Plyo Box features a strong wooden inner core that makes the box as stable as the simple wooden plyo boxes that populate affiliates. However, a soft foam cover makes the box soft on your joints and shins, should you miss a box jump. 

The material that surrounds the box is a thick, grippy vinyl that reduces the risk of your feet slipping during movements like box jump overs. The textured cover also keeps the box from sliding all over the ground. (But don’t worry, the texture won’t rip up your turf or carpet.) 

The main downside of the box is that it has a 400-pound weight capacity. If you’re a bigger-bodied person or someone who is looking for a box to do weighted step-ups, you may need a different option. 

Best Pull-Up Bar for CrossFit: Titan Fitness Wall-Mounted Pull-Up Bar

Titan Fitness Wall-Mounted Pull-Up Bar

Why CrossFit athletes will love this: The Titan Fitness Wall-Mount Pull-Up bar can be mounted to your wall or ceiling, and its dimensions allow even the tallest athletes to safely kip and butterfly. 

No home CrossFit gym is complete without a pull-up bar. After all, chest-to-bar, pull-ups, bar muscle-ups, toes-to-bar, L-hangs, and knees-to-elbow make an appearance in the majority of WODs. Luckily, if you’re on the market for one you don’t need to look further. 

Far sturdier than a doorway pull-up bar, this steel wall-mounted bar should be screwed into a concrete wall or wood wall studs. Once in place, you can do everything from strict pull-ups to bar muscle-ups with ease. With a 500-pound weight capacity, you can also attach gymnastics rings, resistance bands, and ropes to the bar. Cheers to versatility! 

The downside of this bar? For optimal safety, it should be mounted into a concrete wall or wood studs in your ceiling or wall. That means it probably isn’t a good option if you’re renting your space or want something more portable. That said, it only requires six screws, so any wall damage can be fixed with a little putty. 

Best Bumper Plates: Fringe Sport Black Bumper Plates Set

Fringe Sport Black Bumper Plates

Why CrossFit athletes will love this: With a 1% weight tolerance and 90 Shore A durometer rating, these are the best value bumpers on the market.

No doubt, it’s possible to get a good workout with an empty barbell. Case in point: Jackie. But given that lifting heavy is a big part of CrossFit, if you want to progress in the sport, you’re going to need to invest in some weight plates—specifically bumper plates, so you can drop your barbell without worry. 

The Fringe Sport Black Bumper Plate Set is a great start for beginners and for anyone of any fitness level looking to keep costs lower (but still prioritize quality strength training equipment) as they build out their CrossFit garage gym. 

For less than $300, you can get a set of 10s, 15s, and 25s. The plates are constructed from durable rubber with a high durometer rating, which means they have low bounce, too. Even the 10 pound plates can handle being dropped from overhead. Seriously, they won’t bend! (And Fringe Sport is one of the only brands that warranties their 10-pounders against being dropped and used outdoors.)

Keep in mind that this specific set tallies to just 100 pounds. So if you want to lift more than 145 pounds on a 45-pound bar or more than 135 pounds on a 35-pound bar, you’ll need to buy a bigger set or purchase them in pairs. 

Best Dumbbells for CrossFit: Rogue Fitness Rubber Hex Dumbbells

Rogue Fitness Rubber Hex Dumbbells

Why CrossFit athletes will love this: Tried-and-true, these dumbbells feature grippy chrome handles that make them easy to hold onto as hands get sweaty, and rubber-coated heads protect your floor if you drop from overhead. 

If you’ve ever dropped into a box and done devil’s press, dumbbell box step-overs, or any other dumbbell movements, this is probably the type of dumbbell you used. 

Manufactured by Rogue Fitness, the most famous manufacturer of CrossFit equipment, these rubber hex dumbbells feature chrome-plated handles and rubber-encased heads. That means that the dumbbells are easy to hold, but if you happen to drop them from overhead, you won’t wreck your floor. 

Really, buying these dumbbells is a no-brainer. The only thing you will have to noodle on, however, is which weight to get. If you RX most workouts and can only get one pair, get a pair of 35s or 50s. If you frequently scale, dial it back 10 to 20 pounds and opt for something lighter, but know that as you get stronger, you will have to purchase more.  

The only real downside of this purchase? If you have a set of dumbbells you’ll have no excuse not to do 17.1…

Best CrossFit Jump Rope: Rogue Fitness SR-2 Speed Rope 3.0 

Closeup of the bearing swivel system on a Rogue SR series rope

Why CrossFit athletes will love this: The Rogue Fitness SR-2 Speed Rope 3.0 fits comfortably in your palm while also offering smooth rotations and knurled handles.  

Between Rx Smart Gear, RPM Training, and the variety of options on Amazon, you might be wondering which CrossFit jump rope to invest in. If you’re looking for your first-ever personal rope for CrossFit training, the Rogue Fitness SR-2 Speed Rope 3.0 is a solid pick. 

The 6.75-inch handles are made from aircraft-grade aluminum that is light enough to keep your traps and shoulders from fatiguing, but heavy enough that you’ll be able to feel the beat of every rotation. The handles also feature mild knurling so even the sweatiest of WODs won’t get the best of you.

The 2.3-millimeter thick, PVC-coated cable attaches to a high-precision, ball-bearing swivel design that whips effortlessly. You’ll have to do the leg-work of cutting this rope down to the size that’s best for you, but that’s nothing a pair of wire cutters can’t handle. 

Best Weighted Vest: 5.11 TacTec Plate Carrier

Wearing the 5.11 TacTec Plate Carrier during a home workout

Why CrossFit athletes will love this: The 5.11 TacTec Plate Carrier is the most popular weight vest amongst CrossFitters thanks to its adjustable, customizable, and breathable design. 

If you’re surprised that the 5.11 TacTec Plate Carrier wins gold for best weight vest, you’ve never done Murph at an affiliate. (No shade! It’s just facts.) Hands down, this is the most popular weight vest on the market. For good reason, too: It’s adjustable, durable, and somewhat sweat-resistant thanks to the tightly knit 500D nylon construction. 

The vest can be secured tightly to your frame with the help of velcro closures. The TacTec Plate Carrier is also as comfortable as you’ll get in a weight vest, thanks to its padded shoulder straps and elastic side panels. 

The big downside of this vest is its price—the plate carrier alone will put you out $200, and you’ll have to purchase the weight plates separately. 

Best Rowing Machine for CrossFit: Concept2 RowErg

Concept2 RowErg in a home gym

Why CrossFit athletes will love this: This rower is the gold standard in CrossFit, and it’s the only one that can be used to post official competition scores. 

The Concept2 RowErg (also known as the Concept2 Model D rower) is the one that populates the local affiliates, the Flagler Stage during Wodapalooza, and the Alliant Energy Center during the CrossFit Games. Yep, this was the rower athletes used during the notorious marathon row back in 2018, and it’s been the same since the very first workout of the very first Games. 

No matter how many athletes a box circulates throughout its doors, this rower can keep up. If you’re building out a home gym, you can rest assured a Concept2 RowErg will carry you through the many seasons of your fitness training. 

Another perk of this rower is that its display is easy to read. With some intuitive clicking, you can see calories, meters, watts, pacing, and more, as well as choose from a handful of built-in workouts or connect it to your favorite streaming platform.  

The real reason the Concept2 RowErg is the best rower for CrossFit, however, has much more to do with the fact that it’s the only acceptable cardio machine for logging rowing workout scores during the Open.

Best Air Bike: Rogue Echo Bike 

Rogue Echo Bike

Why CrossFit athletes will love this: Made from heavy-duty steel, this beast of an air bike will get you aerobically conditioned unlike anything else. 

If you want to try out that gnarly Syndicate Crown Semifinal triplet of Echo Bike calories, dumbbell movements, and tank push, you’re going to need an Echo Bike. Hell, for a number of CrossFit workouts, you need an Echo Bike these days. (If you want to log official scores, that is.) 

This air bike excels at getting your aerobically conditioned. It will have you near your max heart rate every. single. time. The Echo Bike features wind resistance and is powered entirely through the rider’s stamina and strength. The harder you go, the more resistance you create. Put another way: This bike is not for the faint of heart. 

Notable is how adjustable the bike’s seat is, as well as how easy-to-read and program the digital display is. It also has wheels up front so you can easily maneuver it around the gym. 

Best Medicine Balls: Fringe Sport Medicine Ball Pairs (14 lb and 20 lb)

Fringe Sport Medicine Balls

Why CrossFit athletes will love this: Wall balls are a staple in CrossFit, and this two-in-one package sells you two, conveniently in the RX men’s and women’s weights. 

If you want to do Karen, you’re going to need a medicine ball. But 150 wall balls for time isn’t the only thing you can do with this weighted device: Medicine balls are also great for med-ball cleans, partner AbMat sit-ups, and wall throws. They also make good targets for squat and single-legged squat practice. 

Regardless of how (or how often) you use these balls, you can trust that they’ll keep their shape. The inner bladder distributes the weight to prevent egging, and the durable PVC outer shell with double stitching stays healthy slam after slam. 

The main downside of this product is its price. Sure, $167 is a great price for two medicine balls. But given that a single ball can be bought for around $90, if you don’t actually need two, you may be better off with a single. However, this package is a great deal for men who only sometimes RX the wall ball weight, women who sometimes go above and beyond, or anyone who does other exercises with a medicine ball.

Other Stuff You Might Want For a CrossFit Home Gym 

Fully stocked home gym weight rack

For all of our gearheads who just can’t get enough, here are some other items you might want to stock in your gym for home workouts.

Weight Bench 

The weight bench made the equipment list for Quarterfinals in 2022, so it’s a safe prediction that we’ll continue to see bench press in future online and in-person comps. Do your future Open scores a solid by investing in (and using!) a weight bench. 

A flat bench is adequate for practicing the standard bench press. Actually, a flat bench can also be used for step-ups, pistol prep, triceps dips, and decline push-ups. 

But an adjustable option is useful for movements like incline chest press, shoulder press, and seated bicep curl accessory. So ultimately, whether you opt for an adjustable bench or not will depend on how much you prioritize accessory work. 

Sandbags 

Sandbag ground-to-shoulder made an appearance in Wodapalooza in 2022, but that’s not all sandbags can be used for. Actually, this unwieldy fitness tool can be used for all sorts of odd object work, including: bear hugs, sandbag marches, sandbag over the shoulder, sandbag carry, sandbag thrusters, and more. 

All in all, they’re a great purchase for anyone looking to improve overall strength and get better at grunt work. 

Rogue Strongman Sandbags

Slam Balls

If your gym is on the first floor, you’re going to want to invest in a slam ball or two. Available in a wide variety of weights—usually between 10 and 50 pounds—slam balls can be used to build explosiveness and increase overall power output.

Slam balls can also be used instead of a barbell for many movements. Sandbag thrusters, squats, deadlifts, and overhead presses are all great scaling options for athletes intimidated by barbells. 

Ab Mat

If you’re ever planning to do Annie (the “Girl” workout featuring ab mat sit-ups and double unders), this is a non-negotiable. Designed to simultaneously protect your rear and enable full range of motion, these simple mats do work! And of course, ab mats also come in handy if you’re doing handstand push-ups on a hard surface. 

As far as product variation goes, ab mats differ very little across brands. Though, there are a few options that offer additional crack (yep, like butt crack) protection for those easily assaulted by monkey butt. 

Kettlebells 

If you’re a scaled athlete, kettlebells are a must. That’s because kettlebell swings are common scaling options for many movements. Kettlebells are also great tools for teaching athletes how to front squat, deadlift, or sumo deadlift high pull. 

And of course, this tool can be used for a variety of movements such as American swings, Russian swings, front-rack lunges, overhead walking lunges, farmer carries, cleans, and snatches. 

In general, it’s best to have a variety of weights on tap. But keep in mind that 35 pounds and 55 pounds are typically the RX weights you’ll see.  

Knee Sleeves

Knee sleeves are basically a hug for your knee. There are a few different styles, but basically they are designed to compress, warm, and support the knee and knee joint. If heavy or high-volume squatting tends to agitate your knees, you might consider investing in a pair. 

Knee sleeves are sold based on how thick they are. A 5-millimeter neoprene sleeve is perfect for most CrossFit athletes because they offer good compression, but aren’t so thick that they interfere with high-rep workouts. If you’re looking for something to wear exclusively when you max out, you might prefer a 7-millimeter option. 

Lifting Straps 

As much as CrossFit enthusiasts love outfitting themselves and gear bags with accessories that support their training, few own lifting straps. A staple in the sport of weightlifting, lifting straps are designed to simultaneously wrap around an athlete’s hand and the bar. The idea? That the strap will help you pull weights your grip isn’t yet strong enough to handle. 

TBH, the average CrossFit participant doesn’t need them. But, if your grip is seriously limiting you during pulling lifts, there’s no harm in checking them out.  

Wrist Wraps 

There are practically more types of wrist wraps on the market than there are people who CrossFit. In other words, there are many! While wrist wraps vary in material, thickness, and style, they all work to offer extra wrist joint support during heavy front-rack and overhead lifts.  Most all do double-duty by absorbing trickling arm and hand sweat, so that you don’t slip while you handstand walk or lose your grip on the rig. 

How We Chose The Best CrossFit Equipment

Credit: Garage Gym Reviews

Our crew of athletes, coaches, and CrossFit enthusiasts sports calloused hands thanks to our use of a ridiculous amount of CrossFit equipment over the years. 

Personally, I’ve probably gotten to try out more barbells, dumbbells, kettlebells, and weights than you’d find in a Rogue or Titan warehouse. As a fitness journalist who specializes in writing about CrossFit and spends my free time doing CrossFit, I’ve gotten to use most of the equipment included in this guide. 

But I’m not the only product tester who signed off on the gear and gadgets included in this guide. Every aforementioned piece of equipment was awarded gold in its category by at least two other fitness equipment dorks. 

How to Choose the Best CrossFit Equipment for You

No doubt, there is a ton of equipment included in this round-up. Luckily, you don’t need all of it to have a functioning at-home box that will help you reach your goals. 

Keep the below factors in mind while loading up your shopping cart. 

Budget

Unfortunately, unless you recently won the lottery—or are winning first-place checks left and right like Tia-Claire Toomey or Haley Adams—your bank account is probably going to limit exactly how much equipment you can invest in. 

Our recommendation: Sit down and think through exactly how much you can afford to spend. Ideally, before perusing the interwebs. (It’s easy to be swayed into dropping more coin than you want to!). 

Fitness Goals

What are your fitness goals exactly? Do you want to be able to pull as much as Brooke Wells? Do muscle-ups as well as Alec Smith? Absolutely murder cardio machine workouts the way Haley Adams does?

Spend some time thinking about your specific fitness goals. If you’re building a gym out for just yourself, these goals will influence your first purchases. For instance, if gymnastics is your focus you’ll want to prioritize getting a pull-up bar and rings. But, if strength is where you want to improve, a barbell, plates, and squat rack should be your first three picks. 

Current Strength

When figuring out what weights to buy, ask yourself: If I had to sign up for a local competition right now, what division would I choose? 

If you’d sign up as an RX athlete, you’re going to want to have access to classic RX weights such as a 35-pound dumbbell, 36-pound kettlebell, and at least 95 pounds of weight plates if you’re a woman. That would be a 50-pound dumbbell, 55-pound kettlebell, and 135 pounds of weight plates if you’re a man. 

(Though you’d be wise to get even more plates than that, given that movements like the deadlift and clean are typically loaded heavier than that.)

Space 

If you’ve got a two-car garage you can fill with equipment, you can go wild, ordering all the odds and ends you could ever want. But, if you’re short on space you’re going to have to prioritize the basics: barbell, rack, plates, a jump rope, and pull-up bar. 

Before you start ordering things willy-nilly, take the time to carefully measure your gym space. No, eying the space isn’t enough.

FAQs About CrossFit Equipment 

What equipment do you need for CrossFit? 

The beauty of CrossFit is that it can be done without any equipment at all, if needed. Yep, functional fitness really is that accessible. That said, if you want to continue getting better at the sport—which incorporates gymnastics, monostructural movement, lifting, and bodybuilding—you’ll need to invest in some gear. 

For the purposes of ease, we’ve divided the different gear into different categories based on how essential it is to the sport. 

Must-have: Barbell, weight plates, squat stand or rack, pull-up bar, rowing machine, and jump rope. 
Good-to-have: Dumbbell set, kettlebell, air bike, collars, and medicine ball. 
Nice-to-have: Rings, glute-ham developer (GHD), weight vest, climbing rope, ski erg, plyo box, bench, slam ball, sandbag, and abmat. 

How do I set up a CrossFit gym at home? 

Good news: It actually doesn’t take much. Start with the must-haves and organize them in the way that makes the most sense to you. Then, as you start moving and grooving in your space, you’ll figure out which additional pieces of equipment you’d like and where you can accommodate it. 

How much space do I need for a CrossFit gym?

Not much! For a frame of reference: most boxes were taping out 6-foot-by-6-foot boxes on the floor during the heart of the COVID-19 pandemic to encourage social distancing. And that was more than enough space for individuals to do CrossFit workouts! 

That said, you probably want a smidge more space if possible. After all, a barbell is 6 to 7 feet long. So, you’ll probably want at least 7 to 8 feet in one direction and 4 to 5 feet in another. Your guest room, one-car garage, or driveway all have potential to be crafted into a great CrossFit box. 

The post The Best CrossFit Equipment For Home Gyms (2024) appeared first on BarBend.

Don’t worry, we get it — you love lifting weights, and the idea of parting with your favorite barbell or dumbbell exercises might make your skin crawl. But a good bodyweight workout can come in handy in more ways than you might think. 

BarBend may be all about clanging and banging some heavy weights, but our editorial staff is packed to the brim with experts on everything exercise — including bodyweight training and how to optimize it to meet your goals.

Here are 15 of our expert-verified picks for the best bodyweight exercises for beginners, advanced athletes, and everyone in between. 

Recent Updates: On Apr. 16, 2024, BarBend Senior Writer Jake Dickson updated this article to better utilize the existing exercises and incorporate them into user-friendly workout content. Read more about BarBend‘s process for exercise and workout prescriptions here.

15 Best Bodyweight Exercises

Push-Up

Squat

Inverted Row

Chin-Up

Glute Bridge

Bear Crawl

Mountain Climbers

Burpee

Triceps Dip

Pull-Up

Plank

Wall Walk

Broad Jump

Lunge

Step-Up

1. Push-Up

The push-up is one of the most basic and effective moves for improving upper body strength. And it really couldn’t be easier to do. You get on all fours, keep your back straight, and repeatedly lower yourself down and up — working the chest, triceps, and shoulders. Your core will also benefit, as the push-up is a moving plank that stabilizes your entire body.

[Read More: A One Month Push-Up Training Program for Beginners (3 Days Per Week)]

The push-up is an exercise you can do anywhere with no equipment. It activates your core from front to back and strengthens your entire torso in the process. 

How To Do It

Get into a plank position with your feet together and hands underneath your shoulders.

Keep the abs tight and your butt just slightly up.

Lower yourself under control until your chest is about an inch from the floor.

Hold for a beat, and then drive yourself back up.

Modifications

Make It Easier: Do push-ups on your knees rather than with straight legs.

Make It Harder: Put a weight plate or similar heavy object on your back. 

2. Squat

The squat is regarded as one of the best movements — loaded or unloaded — for improving mobility and taxing your legs. Some even refer to the squat as the king of all lifts. You should be squatting if you want to sprint faster, jump higher, lift heavier, and look better. 

[Read More: The Science-Backed Benefits of Squats You Should Know About]

You’ll improve mobility as the squat has your body move through multiple planes of motion to complete the exercise. Moreover, you stand to gain more leg muscle as the squat targets your glutes, quads, hamstrings, calves, and hip flexors. 

How To Do It

Stand tall with your feet in a comfortable stance. The width and toe angle is entirely individual, so take time to find out what your body feels best doing.

Extend your arms in front of your torso as a counterweight, then slowly sit your pelvis downwards.

Sink as deep as possible while keeping a straight back before standing back up.

Modifications

Make It Easier: Place your heels on a 1-2” elevation to make it easier to squat. 

Make It Harder: Try doing single-leg bodyweight squats. 

3. Inverted Row

Think of an inverted row as pull-up lite. You’re pulling less of your body weight, so it’s easier to do for beginners while virtually recruiting the same muscles as a pull-up. The inverted row is technically a horizontal rowing movement, as your body is parallel to the floor, making it comparable to cable rows. 

[Read More: The Best Upper Back Exercises For Strength, Size, and Posture]

That said, it’s a lower impact than both of those moves since you’re not using weight to stress your muscles but are instead fighting gravity. Advanced trainees can bust out many reps to further tax their backs.

How To Do It

Lay a barbell into the hooks of a power rack, and set a few feet off the ground.

Lay under the bar so the barbell is over the chest.

Extend your arms up and grab the bar. 

Squeeze your shoulder blades together and row your chest to the bar or as close as possible.

Modifications

Make It Easier: The more upright your torso is, the easier the move will be.

Make It Harder: Place a weight plate in your lap. 

4. Chin-Up

This pull-up variant has you supinate the hands (turn them inward) when pulling your chin to the bar. Like a pull-up, the chin-up recruits the back muscles — the lats, rhomboids, and traps — but with more emphasis on the biceps. Because of the extra bodyweight biceps exercise, most people are generally stronger in this position and can pump out a few extra reps. 

The chin-up teaches you to control your entire bodyweight, build a stronger (and broader) back, and even throws in some “free” biceps training as well. Economically, pull-up (or chin-up) bars are quite affordable for your home gym. But you can also get them done just about anywhere that has a stable surface to hang from.

How To Do It

Hang from a pull-up bar with your palms facing towards you, set about shoulder-width apart.

Squeeze your shoulder blades together and pull up until your chin is at or above the bar. 

Modifications

Make It Easier: Try jumping chin-ups and resisting the negative portion. 

Make It Harder: Add a pause at both the bottom and top of each rep. 

5. Glute Bridge

This exercise is popular among trainers to target the glutes while reducing potential back or knee pain. You can also load the glute bridge to increase your glute strength, which will carry over to your squat and deadlift, or perform sets of them unweighted as a warm-up.

The glute bridge allows you to train your glutes without directly loading your spine. Other benefits include substantial carryover to your squat or deadlift performance, without overly taxing your hamstrings in the process. 

How To Do It

Lie on the floor with your heels planted firmly on the ground.

Contract the core and pull the belly button and ribs into the body.

Drive through your heels to lift the hips and lower back off the floor until your torso and legs form a straight line.

Modifications

Make It Easier: Place your hands on the ground next to you to help your balance. 

Make It Harder: Try it one leg at a time.

6. Bear Crawl

Crawling isn’t just for babies. By getting on all fours and slowly crawling forward — keeping your back straight and your knees under your hips and an inch off the floor — you’re teaching the body how to move as one unit. Your core will burn from stabilizing the torso, your quads will engage from propelling your feet forward, and your shoulders will work hard to move your arms. 

[Read More: The Best Full-Body Bodybuilding Workout for Beginner to Advanced Lifters]

Crawling forward one leg at a time will improve your coordination, and you stand (or crawl, that is) to gain some extra range of motion in your shoulder, hip, and ankles as well. 

How To Do It

Get on all fours, with your hands underneath your shoulders and your knees directly underneath your hips.

Now, raise the knees an inch off of the ground.

Keeping your back straight, simultaneously move your right hand and left foot forward a few inches.

Then, repeat on the other side. Keep repeating to crawl on.

Modifications

Make It Easier: Try a motionless bear plank before adding movement.

Make It Harder: Wear a weighted vest for extra resistance. 

7. Mountain Climbers

How To Do It

Start in a push-up position with your elbows and knees locked out.

Bring one leg up towards your chest by bending your knee and flexing your hip.

The moment you place that foot on the ground under your torso, rapidly kick that leg back to the original position, bringing the opposite leg up at the same time.

Alternate kicking each leg. 

Modifications

Make It Easier: Slow down your pace and deliberately move one leg back and forward at a time. 

Make It Harder: Try it with ankle weights.

8. Burpee 

You may shudder at the word, but the burpee is the ultimate calorie burner. With several variations, the burpee can be great for beginners or challenge the fittest of athletes. This full-body bodyweight exercise can be seen in gyms almost everywhere and is popular in the CrossFit Games because this high-intensity movement allows you to do more work in less time.

[Read More: Does Cardio Burn Fat? The Anatomy of a Fitness Myth]

Not only do burpees burn a ton of calories while performing them, but they’re also great at stimulating excess post-exercise oxygen consumption (EPOC), meaning you’re burning more calories for the rest of the day. (1)

How To Do It

Stand straight up with your feet shoulder-width apart and your eyes forward.

Squat down with your chest up.

Drop your hands to the ground and quickly snap your feet behind you, so you are in a plank position.

Lower your chest to the floor like you would during a push-up and press back up.

Snap your feet back to your squat position and lift your hands off the ground.

Stand back up and jump, raising your arms overhead. 

Modifications

Make It Easier: Skip the jumping part and just come to a standing position.

Make It Harder: Wear a weighted vest or hold two light dumbbells. 

9. Triceps Dip

If you want to do bodyweight exercises at home to build your upper body strength, the dip is one of your best options. Working with proper dip bars is preferable, but you can certainly do this move in the comfort of your own home and strengthen your arms and shoulders in the process. 

How To Do It

Sit on the edge of an elevated surface like a chair or a bench and put your palms on the edge, fingers facing forward.

Extend your legs in front of you so your heels are on the ground.

Press through your palms and lift your body to hover above the ground.

Slowly drop your torso while bending your elbows until you reach the end of your range of motion. Push yourself back up until your arms are extended.

Modifications

Make It Easier: Perform chair dips if you aren’t ready to suspend your whole body weight.

Make It Harder: Pause at the bottom or hold a small dumbbell between your ankles.

10. Pull-Up 

The pull-up is one of the harder bodyweight exercises you can do because of the required upper body strength. Even though this exercise targets a big muscle like the lats, weak arms, and shoulders can seriously debilitate your ability to perform even one rep. Plenty of progressions are available to master the pull-up, making it possible for anyone to get their game up.

Performing a compound exercise allows you to get more bang for your buck. Studies suggest compound exercises may benefit your VO2 max and general fitness more than isolation moves. (2) You can also expect the pull-up to improve your overall upper body strength, contributing to better lifts, stability, and posture.

How To Do It

Find a pull-up bar that is high enough so that your feet don’t touch the ground when you hang on it.

Grab the bar with an overhand grip slightly wider than shoulder-width apart.

Pull your shoulders down and away from your ears to engage your lats.

Squeeze your core and use your back, arms, and shoulders to pull your body up until the bar is at chest level. 

Modifications

Make It Easier: Try doing pull-up negatives until you can get your first rep.

Make It Harder: Try a wide-grip pull-up. 

11. Plank

One of the more popular core exercises is the plank, but it doesn’t only work the core. Holding a plank can also target other major muscle groups in your body. If done properly, the plank can produce many benefits, including improved strength, stability, and posture in the trunk and hips. 

Benefits of the plank include a stronger core and more protected spine (as well as better posture). It goes without saying but a strong core is absolutely essential for compound exercises as well. The plank also has some logistical perks, since you can perform them basically anywhere regardless of your experience level. 

How To Do It

Lie prone on the floor.

With your elbows bent, raise yourself off the ground such that you’re suspended by your forearms and feet only.

Squeeze your shoulder blades, tuck your hips slightly, and lock your knees out.

There should be a straight line from the base of your neck to your ankles. Hold for time.

Modifications

Make It Easier: Try planking with your knees on the floor.

Make It Harder: Try slowly lifting one of your feet off the floor and alternating while you plank. 

12. Wall Walk 

Climbing up walls isn’t just for Spider-Man. Wall walks recruit your back, arms, shoulders, and core and can help improve balance and stability. Often seen in CrossFit gyms and at the Games, wall walks are a high-intensity way to build strength and get your heart rate up. Performing wall walks can expose and remedy weaknesses in your movement integrity, especially in the core or shoulder. 

[Read More: The Best Ab Exercises, Plus Ab Workout Routines]

The wall plank is great for developing general upper body strength, and you can also use them as a progression pathway toward more complex drills like handstands, handstand walks and push-ups.

How To Do It

Lie on your stomach with your hands close to your sides and feet touching the wall behind you.

Press your body off the ground and climb your feet up the wall by stepping one foot at a time. 

“Walk” all the way until your arms are fully extended and your belly button is as close to the wall as possible.

Walk back down the same way you came. 

Modifications

Make It Easier: Try walking only halfway up the wall rather than moving into a full handstand.

Make It Harder: Add a handstand push-up at the end of each rep.

13. Broad Jump 

Plyometric training can produce benefits pertaining to physical fitness, overall health, and muscle strength. Research suggests that regular plyometrics can positively affect agility, speed, jumping, and overall performance. (3) Broad jumps involve jumping and absorbing force, increasing your heart rate and teaching your body how to land properly and effectively. 

Explosive exercises like the broad jump also recruit fast-twitch muscle fibers, which are used for sprinting, jumping, and other short explosive movements. Studies suggest these muscles are more responsible for producing more power and may aid in heavy lifting. (4)

How To Do It

Start with your feet shoulder-width apart.

Push your hips back while loading the weight in your heels and swing your arms back to help prime for forward momentum.

Drive your hips forward as your feet leave the ground and jump as far forward as you can.

Land with a soft bend in your knees and absorb the weight in your heels. 

Modifications

Make It Easier: Start with vertical jumps.

Make It Harder: Pause in the “loading position” before jumping. 

14. Lunge

The lunge may get less love than the squat, but it is an effective way to target the legs and glutes. This unilateral exercise can improve your balance and stability and requires core activation. With plenty of different lunge variations —walking, forward, reverse, lateral, curtsy, and jumping — you can recruit other muscles, improve function, and add more variety to your workout.

[Read More: 5 Lunge Benefits For More Muscle and Improved Movement]

The lunge helps develop better balance and coordination, which translate into everyday activities. Lunges also provide some great glute stimulation, even without weights. Finally, unilateral exercises like the lunge can help improve muscle imbalances. 

How To Do It

Stand with your feet hip width apart — this will help you keep a strong and stable base when you step.

Keep your chest up and core tight as you step straight forward, bending both knees to 90 degrees or to your range of motion.

Press through the heel you stepped with to reset in your starting position. 

Modifications

Make It Easier: Try stationary lunges, holding on to a supportive surface if necessary.

Make It Harder: Pause at the bottom of each rep. 

15. Step-Up

The step-up might seem self-explanatory, but don’t let the simplicity of this exercise fool you. It requires strength and balance and is easily modifiable to accommodate any fitness level. The step-up recruits the muscles in the lower body responsible for walking, running, bending your knees, hinging at your hips, and squatting. Doing this exercise regularly can help improve your lifts and your life.

[Read More: The Seven Biggest Benefits of Unilateral Training]

The step-up recruits some of the same muscle used to squat and deadlift, so it can improve these lifts. Unilateral exercises can also promote balance and stability and improve muscle imbalances.

How To Do It

Stand in front of a stable surface like a bench or a box.

Place your working leg on the elevated surface, brace your core, and push yourself up.

Modifications

Make It Easier: Start with a low, 8 to 12-inch surface. 

Make It Harder: Hold a dumbbell in each hand or wear a weight vest. 

Our 3 Favorite Bodyweight Workouts

An expert-crafted list of full-body bodyweight exercises is all well and good, but what are you supposed to do with this knowledge? You design bodyweight workouts, of course. Don’t worry, we’ve got you covered on that front. Here are a few of our favorite workouts you won’t need any fancy equipment to perform:

Lower-Body Bodyweight Workout

Lower-body workouts are hard; doubly so if you don’t have access to a gym full of machines, cables, or free weights. But don’t fret, you can still strengthen your legs with just your bodyweight. Try this workout on for size.

Broad Jump: 3-5 reps

Burpee: 5-10 reps

Lunge: 5-10 reps

Squat: 10-20 reps

Glute Bridge: 10-20 reps

Perform this workout as a circuit, moving from one exercise to the next with little to no rest. Completing all five exercises counts as one round. Rest three to five minutes and perform up to 4 additional rounds.

Upper-Body Bodyweight Workout

Want to add muscle to your upper body without getting too bulky? Or are you simply sick of the weight room and want a fresh spin on your upper-body workout routine? In either case, give this workout a spin.

[Read More: The Best Upper Body Exercises and Workout Routines]

Push-Up: 3 x 15-20

Inverted Row: 3 x 12-15

Triceps Dip: 3 x 12-15

Chin-Up: 3 sets to failure

Full-Body Bodyweight Workout

Calisthenics are actually one of the best ways to perform full-body training sessions. Working with your own weight tends to require the use of more muscles than you’d get from a barbell or dumbbell exercise. Here’s our go-to full-body bodyweight workout routine:

[Read More: How to do 100 Push-ups a Day, Advice and Programming from a CPT]

Step-Up: 8-12 reps

Push-Up: 10-20 reps

Bear Crawl: 5-10 paces

Burpee: 5-10 reps

Chin-Up: AMRAP

Perform these exercises as a circuit, moving from one to the other with little to no rest.

How To Train With Bodyweight Exercises 

With weights, you progress by lifting more absolute load or the same amount of weight for more reps. You don’t have that option for bodyweight movements, so you’ll have to rely on additional volume above all. Start by finding how many reps you can do of a bodyweight exercise before your form really breaks down. 

Exercise Selection

Don’t try to perform 15 different bodyweight movements per day. The rules of exercise selection are the same; cluster movements together to double down on muscular stimulation, or pick one for each body part to train yourself from head to toe. For example, a lower-body calisthenics day could contain squats, walking lunges, and box jumps.

Sets and Reps

Once you’ve established your limit, perform multiple sets of 3 – 5 reps shy of that limit. If you can do 12 pull-ups, hit three sets of eight. 

[Read More: The Most Effective Workout Splits, Created by Our Experts]

Each week, or workout session, add one to two reps to each set. Once you reach your max reps for all three sets, drop the rep count back to your starting number and add a set. You can also alter the tempo of each movement to make the reps more challenging.

Benefits of Bodyweight Exercises

There’s a lot of upside to training with nothing but your own body. Here, we’ll breakdown all of the pros of utilizing the moves above, from the positive effects they have on your movement to the fact that they require nearly zero equipment.

Easy and Accessible

You might want a exercise mat to protect your knees or elbows, but other than that, bodyweight training requires basically no equipment. No matter where you are, you can always bust out a circuit of push-ups, squats, and glute bridges. 

You can also get creative with how you structure a bodyweight workout at home. Try this deck of cards workout:

Assign one move to a suit — so push-ups for spades, squats for clubs, burpees for diamonds, and inverted rows for hearts. 

Draw a card and perform the move associated with that suit for the number of reps on the card; or 11 reps for face cards and 15 for aces. 

Aim to rest as little as possible. If you’re a bit rusty, cut the deck in half. 

Improved Mobility

Most bodyweight moves mimic everyday life. You squat to get out of a chair; you lunge when you walk up the stairs; you technically perform a pull-up when closing the garage door. Most movement patterns can be broken down into six basic categories — a vertical pull, vertical push, horizontal pull, horizontal push, knee-based movement, and a hip-based movement. Here’s an example of each:

[Read More: The Best Mobility Exercises From a Physical Therapist (+ Tips)]

By performing bodyweight exercises, you’re improving your proficiency in these patterns and making yourself stronger in these positions. Barbell work accomplishes this as well, of course, but with the obvious caveat that you must have access to weights in the first place. 

Unparalleled Convenience

Unlike powerlifters or strongman competitors who need specialized equipment for their training, bodyweight aficionados can go hard just about anywhere. Since you’re forgoing the barbell for your own body weight, calisthenics-based routines can be performed wherever you have enough physical space.

This makes bodyweight training convenient in a way that other activities can’t match. If you spend a lot of time traveling or don’t have access to a commercial gym, a good bodyweight routine can help you stay strong and gain muscle. 

Scalable for All Levels

You may think that squatting or doing a push-up with your bodyweight is the ground floor for all exercise, but that’s not the case. A true beginner can squat to a chair, hang from a pull-up bar to build their base, or elevate their hands for push-ups on the edge of a couch. 

And when you eventually outgrow the basic variations above, there are ways to make bodyweight moves harder. Push-ups can be performed with one arm, squats can be turned into 1-½-rep squats, and you can elevate your legs for inverted rows. 

Frequently Asked Questions

References 

Podstawski, Robert, Markowski, Piotr, & Clark, Cain C. T. International Standards for the 3‐Minute Burpee Test: High‐ Intensity Motor Performance. Journal of Human Kinetics. 2019; 69 doi: 10.2478/hukin-2019-0021

Paoli, Antonio, Gentil, Paulo, & Moro, Tatiana. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology. 2017;8 doi: 10.3389/fphys.2017.01105

Slimani, Maamer, Chamari, Karim, & Miarka, Bianca. Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review. Journal of Human Kinetics. 2016; 53. doi: 10.1515/hukin-2016-0026

Karp, Jason R. MS. Muscle Fiber Types and Training. Strength and Conditioning Journal. 2001; 23(5). 

Featured Image: LarsZ / Shutterstock

The post The 15 Best Bodyweight Exercises, + Workouts and Tips From a CPT appeared first on BarBend.

If you’re the average gymgoer, you probably haven’t spent too much time thinking about how a treadmill operates from the inside. But if you’re in the market for a big-ticket item like fitness equipment, understanding the basics of treadmill motors can help you make the best decision for your fitness needs and ultimately prolong the lifespan of your purchase. 

Knowing the best treadmills on the market is a great place to start. In addition, knowing your fitness goals will allow you to choose the treadmill that’s best suited for your personal use and can make a big difference in your bank account. Let’s break down the key components of a treadmill motor and, more importantly, what they mean in finding the right treadmill for you.

What Is a Treadmill Motor?

Similar to most mechanical machines, a treadmill requires energy. Most treadmills rely on an electric motor to convert electrical energy into kinetic (moving) energy — hence, how the belt starts moving.

The deck and belt of the NordicTrack X22i

All electric treadmills contain a drive motor to put the treadmill belt in motion. Treadmills with an incline feature typically have two separate motors — a drive motor and an incline motor — and both have distinct purposes.

(Side note: If you’re looking for an insane cardio workout that doesn’t require a motor, you might be interested in this Assault AirRunner Treadmill review. But I should warn you, manual treadmills don’t provide just your average cardio.)

Drive Motor

The drive motor of a treadmill ( also known as the primary motor or gear motor) is the “muscle” behind moving the treadmill belt. Once the treadmill receives the energy from its power supply, it goes to the motor controller board — the brain.

In conjunction with the motor controller, the drive motor transfers motion to a flywheel or front roller, which powers the belt and determines the motor speed.

The treadmill motor controller, also known as the servo controller, is essentially the command center that tells the treadmill how fast to go and how much power to exert.

Other helpful components to know about but aren’t necessary to buy a treadmill are (don’t worry — there’s no quiz at the end of this):

Control Board

The control board of a treadmill works as the controller of various functions, such as the display, the incline, the heart rate monitor, and any connectivity features. It’s not to be confused with the motor controller that strictly controls the motor.

Speed Controller

Just like the name implies, the speed controller does exactly that. The speed controller is hard at work every time you adjust the speed, sending the right amount of volts to adjust the motor speed.

Incline Motor

The incline motor— also known as a thrust or actuator — is the “muscle” behind elevating a treadmill and relies on the motor control board in the same way as the drive motor.

Our tester cranking up the incline on a treadmill.

Both motors have important purposes, but the cost and power output of the incline motor are much less than the drive motor. While some folding treadmills don’t offer the incline feature and won’t have the additional incline motor, many of the best folding treadmills do.

Types of Treadmill Motors

Treadmill motors can generally be categorized into two main types of electric motors based on their functionality and construction. Let’s assume no one reading this is an engineer and break this down in layman’s terms.

Direct Current (DC) Motor 

A DC motor needs a direct current power source such as batteries or it needs to be converted to alternating current from the power outlet into direct current.

Here’s how it works: The alternating current from the wall outlet (where you plug it in) is converted into direct current using a rectifier circuit. The rectifier converts the AC into DC — not to be confused with the legendary rock band (though the electric bolt in their logo might make a little more sense now). 

Alternating Current (AC) Motor 

An AC motor relies on the standard electrical power supply found in most US homes and buildings’ electrical sockets — alternating current. AC motors don’t require rectifiers or conversion and operate directly on the AC.

So why does the motor matter? This may seem irrelevant, but it plays a critical role in the operation of the treadmill and ultimately will help you decide which type of treadmill motor is best for your needs.

Here’s a quick guide for common important factors in choosing the right type of motor:

For the reasons above, a treadmill DC drive motor is most commonly found in home fitness equipment, while the AC motor is generally used in commercial models for high-use facilities like fitness centers. You likely won’t find a DC motor-powered treadmill during your visit to Gold’s Gym.

Treadmill Motor Horsepower

Arguably one of the most important specs consumers look at when shopping for a treadmill is the horsepower (HP) of the motor. 

(However, with the ever-increasing popularity of brands like Peloton, another popular feature is interactive training. If you’re looking for a NordicTrack treadmill that won’t break the bank with these bells and whistles, check out our NordicTrack Commercial 1250 Treadmill review.)

The HP is the measurement of the motor’s power output and the peak horsepower reflects the maximum of what the motor can handle. The peak horsepower is also referred to as PHP.

But just like you can’t bench your max weight for an extended amount of reps, a treadmill motor can’t sustain its peak horsepower for an extended period of time. A more accurate depiction of what your treadmill motor can handle is called continuous horsepower (CHP) or continuous duty horsepower.

The CHP reflects what the treadmill motor can handle over an extended period and is much more accurate in determining the motor’s capability. If you’re a runner, the best treadmills for running will have a CHP built for those longer treadmill sessions.

BarBend’s Jake Herod running on a treadmill.

“For the motor, continuous horsepower (CHP) is ideal, and runners who train at a high volume will want to look for a CHP of 3.0,” says BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. “However, that may be really tough to find in a budget lineup. If you’re looking to save some dough, you’re likely going to be shopping for treadmills with a CHP of 1.75 to 2.5, since a lower-powered motor is less expensive. Still, these numbers will allow you to walk and jog a few times a week without issue.”

To determine what CHP is right for you, determine how often you (and others) will use the treadmill each week. The below chart can help. 

While you’re treadmill shopping, if the specs are listed as HP treadmill motor capacity, the motor will not be as powerful as the same number in CHP.

Motor Size

Generally speaking, the bigger the motor size, the more you can expect to spend on the treadmill. But before you add anything to your virtual cart, be advised that a bigger motor means nothing unless your training justifies it. 

Reasons to Consider a Bigger Motor

Frequent use (4+ times per week)

Intense training

Long-duration jogs/runs

Need for higher weight capacity

Motor Warranties

There are many treadmill components and the warranty is typically different depending on the specific part of the treadmill; parts, motor, frame, and labor. If you’ve got a malfunctioning motor, getting a replacement motor isn’t always the only option. And it’s a good thing, as the regular price of a motor can cost you a pretty penny.

[Related: NordicTrack EXP 7i Treadmill Review]

Before getting a replacement motor for your treadmill, try contacting the manufacturer to see if it’s still covered. Knowing your specific model number and part number will help with the process.

Motor warranties can range anywhere from one year to a lifetime, depending on the brand, model number, and the terms and conditions of the warranty. Many well-known brands offer five- to 10-year warranties, with options to purchase an extended warranty. 

Final Word

Knowing the basics of treadmill motors can help you as a consumer understand the difference in durability and features, and explain the large price range on fitness equipment. “For example, a budget-oriented treadmill might have a 2.0 CHP motor that supports speeds up to 9 miles per hour, while a luxury treadmill might have a 3.5 CHP motor that supports speeds up to 12 miles per hour,” says says BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. 

You might recognize names like NordicTrack, Freemotion, Life Fitness, Bowflex, and Precor, but if you don’t know why these names hold their strong reputation, their name doesn’t matter much. Bigger isn’t always better, so whether you’re looking for top-of-the-line commercial treadmills or the best budget treadmills, take the time to review the motor specs to align your future treadmill with your needs.

FAQs: Treadmill Motors

The post Treadmill Motors: What You Need to Know  appeared first on BarBend.

In December 2016, Andrew Flinders Taylor uploaded a seemingly quirky video on YouTube which embarked on an unusual dietary journey: eating nothing but potatoes for an entire year.

At 334 pounds, Taylor’s health was on the line, and drastic measures were taken.

By the end of his “Spud Fit Challenge,” he had lost 117 pounds and significantly altered his life and health.

The Spud Fit Challenge: Origins and Motivation

Andrew Flinders Taylor’s dietary experiment was not just a weight loss venture but a personal crusade against food addiction.

Describing his relationship with food as analogous to alcoholism, Taylor adopted an abstinence-based approach, limiting himself to only potatoes.

This method, he explained, was intended to reset his relationship with eating and address his compulsive eating habits head-on.

Results of the Challenge

The results were nothing short of dramatic. Not only did Taylor shed about a third of his body weight, he reported sustained improvements in both his physical and mental health.

Post-challenge, Taylor transitioned to a more inclusive diet of unprocessed foods but maintained potatoes as a staple. His continued health improvements were corroborated by medical check-ups, with significant betterments in cholesterol and blood sugar levels.

Nutritional Analysis of the Potato Diet

Taylor’s diet included a variety of potatoes seasoned with minimal fat-free condiments.

Despite concerns, potatoes provided ample fiber, vitamins, and minerals.

Obesity specialist Dr. Spencer Nadolsky emphasized that while potatoes are nutritious, their low protein and fat content could pose long-term health risks if not managed properly.

Health and Safety Considerations

Taylor was vigilant about potential nutritional deficiencies.

Regular consultations with health professionals helped mitigate risks associated with his restrictive diet.

However, experts like Dr. Nadolsky warned of the dangers of protein deficiency, which could lead to muscle loss and other metabolic issues.

Expert Opinions on Long-Term Sustainability

While Taylor experienced positive outcomes, health experts cautioned against such restrictive diets. Dr. Nadolsky and others agreed that balanced diets incorporating a variety of food groups are preferable for long-term health sustainability.

Taylor’s Philosophical Insights and Lifestyle Changes

Throughout his journey, Taylor shared “11 lessons learned,” which included insights on societal misconceptions about carbs and protein. He advocated for eating “whole, unprocessed plant foods” and discussed strategies for combating food cravings by eating potatoes first to satiate hunger.

Personal Insights and Conclusion

Taylor’s experiment underscores the power of dietary changes in transforming health. However, it also highlights the importance of individualized approaches to nutrition and dieting. As Taylor himself advises, it’s crucial for individuals to conduct personal research and make educated decisions about their health.

Notes of Caution

For those inspired by Taylor’s story, it is essential to approach such dramatic dietary changes with caution and professional guidance. Incorporating a variety of whole foods and consulting with dietary experts can help ensure that health improvements are achieved safely and sustainably.

Taylor’s radical experiment with the potato diet invites us to rethink our relationship with food and encourages a more mindful approach to eating and health. His journey offers a stark reminder of how transformative yet challenging such a simple diet can be. Always consult with a healthcare provider before embarking on any extreme dietary regimen.

Watch the video

At the 2024 World Raw Powerlifting Federation Australia (WRPFA) Launceston Toyota Showdown (LTS), Australian powerlifter Sarah Rainbow hit the heaviest raw total ever by a woman at an incredible 775 kilograms.

Rainbow squatted 300 kilograms at the 2024 ProRaw 14, a 15-kilogram personal best on the day. One week later, she added another 15 kilograms for an incredible 315-kilogram squat — the second-biggest raw squat ever done in competition by a woman. Only the legendary April Mathis has done more at 320 kilograms.

After scoring huge personal bests and all-time Australian records at the 2024 ProRaw 14, Rainbow hopped straight into a local meet and hit even bigger numbers and an all-time world record (ATWR) only seven days later.

At ProRaw 14, she squatted 300 kilograms in knee wraps, making her one of only seven women to break the 300-kilogram barrier in raw competition. Despite opening the record books, Rainbow struggled on deadlift and left many kilograms on the table. Perhaps that’s why she was back on the platform the following week.

Rainbow’s squat was performed using knee wraps, a lifting belt, and wrist wraps but no supportive suit. Rainbow hit a personal record (PR) on bench press at both events, scoring 175 kilograms at ProRaw 14 and then pushing it to 177.5 kilograms at the LTS.

This is the fourth biggest raw bench press done in a full-power contest and right at the limit of Rainbow’s strength, as it moved slowly to lockout. Take a look below:

Rainbow hit a phenomenal 282.5-kilogram deadlift, placing herself eighth on the ATWR rankings for deadlift. This was a 12.5-kilogram personal best and gave her the biggest total ever achieved raw by a woman.

2024 WRPF Australia Launceston Toyota Showdown — Sarah Rainbow (Australia), +90KG

Squat

285 kilograms

315 kilograms

Bench Press

160 kilograms

175 kilograms

177.5 kilograms

Deadlift

255 kilograms

282.5 kilograms

Total — 775 kilograms — ATWR

Rainbow has not shared her future competition plans at the time of this article’s publication. Typically, she competes twice a year, but it remains to be seen whether this year will be an exception as these two meets were so close together. 

Editor’s note: BarBend is the Official Media Partner of the WRPF. The two organizations maintain editorial independence unless otherwise noted on specific content projects.

Featured image: @sarah_rainbow on Instagram

The post Sarah Rainbow (+90KG) Hits Biggest Female Raw w/Wraps Total Ever of 775 Kilograms appeared first on BarBend.

Ever wondered if plant-based protein can build muscle as effectively as animal protein? Identical twins Hugo and Ross put it to the test in a 12-week fitness challenge.

They meticulously tracked their progress, revealing surprising differences in how each protein type affects your body. Find out if rapid results or long-term gains are better for you.

Get the inside scoop on how your protein choice could be the key to achieving your fitness goals.

Study Overview

The twin brothers participated in a three-month endurance program designed to discern performance differences between a commercial animal-based protein and Vivo Life’s plant-based PERFORM protein shakes.

Initially, both weighed 89 kg, setting a controlled baseline for the experiment.

Comparative Analysis of Physical Changes

Weight and Fat Percentage

Throughout the program, both participants showed notable changes in body weight and fat percentage:

Ross’s Transformation: Ross’s weight decreased to just under 87 kg. His fat percentage experienced a dramatic drop midway through the program, illustrating a significant reduction in body fat.

Hugo’s Transformation: In contrast, Hugo’s weight reduction was more pronounced, dropping to below 85 kg. His decrease in fat percentage was gradual, suggesting a steady loss over time.

Muscle Mass Development

Muscle mass data revealed inverse patterns to fat loss:

Ross’s Muscle Gain: Corresponding with his rapid fat loss, Ross saw a swift increase in muscle mass, highlighting a quick adaptation to the protein intake.

Hugo’s Steady Growth: Hugo’s muscle mass increased steadily, mirroring his fat loss pattern and suggesting a consistent growth over the period.

Performance Outcomes

The culmination of the study was marked by significant improvements in physical performance, measured through pre- and post-program physiological tests:

Hugo’s Achievements: Hugo managed to enhance his push-up count dramatically, from 25 to 45 push-ups, showing a robust increase in upper body strength.

Ross’s Strength Gain: Ross improved his deadlift from 120 to 140 kgs, indicating substantial gains in lower body strength.

Conclusions

The detailed 12-week comparative study between plant-based and animal-based protein shakes revealed distinct differences in how each protein type supports fitness goals. Both Hugo and Ross achieved commendable gains in muscle strength and body composition, yet the paths and outcomes highlighted some clear distinctions:

Ross’s Experience with Animal Protein: 

Ross, who consumed animal-based protein, experienced quick and significant changes. His body rapidly lost fat and simultaneously gained muscle, suggesting that animal protein may facilitate faster body composition changes.

This rapid transformation could be particularly appealing to those looking to make quick adjustments to their physique.

Hugo’s Experience with Plant Protein: 

Hugo’s results from the plant-based protein showed a more gradual improvement. His steady decrease in fat and consistent gain in muscle mass suggests that plant-based protein may support sustained growth and long-term stability in body composition.

This might be preferable for individuals seeking gradual and sustainable improvements rather than abrupt changes.

Mornings can be a battlefield, especially for parents juggling to get themselves and their kids ready on time. 

From uncooperative little ones to the all-too-common missed alarms, the chaos is often inevitable. 

However, amidst this morning rush, breakfast—the most important meal of the day—can still be mastered with some ingenious hacks sourced from TikTok’s creative minds.

I also made sure these were healthy and packed with protein to start the day right!

Egg White Oatmeal

Boost your morning bowl of oatmeal with a protein kick by mixing in egg whites. This trick, endorsed by celebrities like Jennifer Aniston, adds a fluffy texture and protein boost without altering the taste. Top with berries for a nutritious start.

@beaheaton I promise you, I promise promise promise, you can’t taste any egg #eggwhiteoats #proteinoats #proats #breakfastrecipe ♬ Au Revoir – Sweet After Tears

Savory Egg Bites

Mimic the popular café-style egg bites at home using a muffin tin. Mix eggs with your favorite fillings and bake for a convenient and tasty grab-and-go breakfast option.

@kroger The best #breakfasthack. #kroger #eggbites #foodhack #breakfast #eggs #foodtok #foodies @makena.yee ♬ original sound – Kroger

Air Fryer French Toast with Eggs

Transform traditional French toast into a mess-free, kid-friendly meal using an air fryer, as shown by @hello_mama_. Simply soak bite-sized bread pieces in an eggy batter and pop them in the air fryer. This method not only cuts down on cooking time but also adds a fun twist to a breakfast classic. Top with strawberries and a dusting of powdered sugar for a meal that looks as good as it tastes.

@hello_mama_ Easy Breakfast Idea for picky eaters who dont like eggs! Super fast and easy to make. #toddlerbreakfast #toddlerbreakfastideas #kidsbreakfast #kidsbreakfastideas #breakfastforkids #easybreakfast #easybreakfastrecipes #pickyeater #pickyeaterrecipe #pickyeaterrecipe ♬ invisible string – ౨ৎ

On-the-Go Yogurt Parfait

For a nutritious breakfast that’s ready in a snap, look no further than @JustTheBells10’s yogurt parfaits. Prepared in advance, these parfaits feature layers of vanilla yogurt, mixed berries, and granola, making them a perfect grab-and-go option. Attach a spoon to the container for added convenience, ensuring that even the busiest mornings are catered for.

@justthebells10 My children are always in a hurry to get to school on time, here us a simple & fast on the go breakfast idea #breakfastideas #grabandgo #backtoschool #schooltips #tipsandtricks #breakfasttime #justthebells10 #familygoals ♬ Happy Mood – AShamaluevMusic

Cottage Cheese Scrambled Eggs

For the creamiest scrambled eggs, add some cottage cheese into the mix. This simple tweak enriches your breakfast with extra protein and a velvety texture that will keep you full until lunch.

@revolveprimalhealth 2 eggs in the morning is not cutting it … this trick will help you! share this video with your friend who only eats 1-3 eggs at breakfast i’ve said it once and i’ll probably say it many more times – 2 eggs and toast is not enough protein. So make these delicious, creamy, fluffy scrambled eggs with cottage cheese to easily reach 30g of quality protein. this will: – keep you full for hours – support healthy blood sugar levels – avoid energy rollercoaster throughout the day – reduce cravings later in the day here’s how to do it: 1⃣If you’re eating 2 eggs, whisk in 1/2 cup cottage cheese If you’re eating 3 eggs, whisk in about a 1/4 cup of cottage cheese 2⃣Then cook however you like your scrambled eggs, I like to cook them low and slow in lots of butter. 3⃣Season with salt and enjoy! Let me know if this was a helpful tip and if you need more protein rich breakfast ideas!! What do you eat for breakfast?? #nutrientdense #Learntocook #bloodsugarbalance #protein #breakfastideas ♬ Mother – Meghan Trainor

Quick Pancakes from Frozen Batter

@homemadefoodjunkie introduces a game-changing hack with her frozen pancake batter technique. Pour the batter into ice cube trays, sprinkle some toppings, and freeze. In the morning, these pancake cubes can be cooked up in minutes, serving up fresh pancakes without the wait—ideal for families with varying wake-up times.

@homemadefoodjunkie Freezer pancake bites. Perfect for before school in the morning #freezerpancakes #pancakebites #foodhacks #kidsfood #breakfastideas #quickbreakfast ♬ original sound – Homemade Food Junkie

Egg Muffins

With @brunchwithbabs’ recipe, your muffin tin becomes the tool for perfect egg muffins. Layer crescent roll dough, eggs mixed with veggies and meats, and bake. These muffins can be frozen and quickly reheated, providing a hearty, customizable breakfast option that’s ready in no time.

@brunchwithbabs Babs’ Boot Camp easy freezable breakfast. Ready in 5!! #mealprep #quickbreakfast #breakfasthack ♬ original sound – Babs

Chunky Monkey Overnight Oats

Overnight oats are a staple for a stress-free morning, and @kenziejo_clark’s Chunky Monkey version is sure to be a hit. Mix oats with almond milk, chia seeds, honey, and your favorite toppings for a delicious and healthy start to the day that even oatmeal skeptics will love.

@kenziejo_clark CHUNKY MONKEY OATS MAKES A COME BACK! #overnightoats #fyp #SearchForWonderMom ♬ She Share Story (for Vlog) – 山口夕依

Easy Quesadilla

Breakfast quesadillas can turn a morning meal into a fiesta. @actuallyashly’s recipe involves a simple flip of a tortilla over a freshly cooked egg, filled with cheese and optional meats. It’s quick to prepare and even quicker to disappear from the plate.

@actuallyashly I love a good food hack! #easyhacks #recipe #breakfast #cookingathome ♬ Chosen (Instrumental) – Beatstar

Frozen French Toast

Who knew French toast could be made in advance? @kennedychugg’s method involves cooking, freezing, and toasting when needed. Serve with fresh fruit and syrup for a “just-made” taste that can fool even the pickiest eaters.

@kennedychugg Did you know you can FREEZE French toast? #breakfasthack #backtoschool #frenchtoast #busymom #breakfastideas #breakfasttime #easyrecipe #backtoschoolhacks #frenchtoasthack #schoolbreakfast #foodtiktok ♬ Say So (Instrumental Version) [Originally Performed by Doja Cat] – Elliot Van Coup

Avocado Baked Eggs

Combine the health benefits of eggs and avocados by baking an egg inside an avocado half. This low-carb option is packed with flavor and can be seasoned with herbs and spices for an extra zing.

@healthyfitnessmeals Try this breakfast #foryou #foodie #learnontiktok ♬ Say So (Instrumental Version) [Originally Performed by Doja Cat] – Elliot Van Coup

Breakfast Okonomiyaki

Incorporate a taste of Japan into your morning with a breakfast version of okonomiyaki. Add bacon, eggs, and your choice of toppings to this savory pancake for a unique start to your day.

@madegreatbyjo making bacon pancakes this is *heavily* inspired by okonomiyaki, a japanese savory pancake delicacy! #fyp #foodtiktok #bacon ♬ Makin’ Bacon Pancakes (From “Adventure Time”) – Dolphin Smiling

Egg in Bread

Create a fun and easy breakfast by baking an egg into a piece of bread. This not only makes for a neat presentation but also a delicious combination of crispy bread and soft egg.

@cheftimclowers The wife’s life hack! Egg in a hole breakfast #delicious #egg #lifehacks #bread #breakfast #food #tiktokfood #fyp #foryou ♬ Pascal Letoublon – Friendships（Remix） – 杨邪

Conclusion

These TikTok-inspired breakfast hacks are not only about saving time but also about adding joy and nutrition to your morning routine. By integrating these ideas into your breakfast repertoire, you can ensure that no matter how hectic the morning, it starts deliciously and smoothly.

The once-high-flying home fitness equipment brand filed for bankruptcy last month amid post-pandemic challenges

At-home fitness equipment manufacturer BowFlex, which filed for bankruptcy in March amid the post-pandemic return to in-person fitness, has received an order approving the sale of its assets pursuant to the terms of a stalking horse agreement with Johnson Health Tech Retail, parent company of Matrix Fitness.

BowFlex and Johnson Health Tech inked the deal in early March, determining that the latter would take ownership of all BowFlex company assets at the close of the transaction should no other competitor surpass their agreed-upon $37.5 million price. With no other brand topping the offer, the U.S. Bankruptcy Court for the District of New Jersey approved the sale this week. 

“We are pleased that the Court has approved this transaction with Johnson Health Tech,” said Jim Barr, BowFlex CEO. “Johnson Health Tech is among the world’s largest and fastest-growing fitness equipment manufacturers and home to some of the most respected brands in the fitness industry, making them the right organization to lead BowFlex into its next chapter.”

The transaction is subject to customary closing conditions and is expected to close on or around April 22, 2024.

The sale presents BowFlex with a much-needed fresh start. The brand had been struggling for some time, experiencing mass layoffs over a year ago, followed by a complete company rebrand before eventually delisting from the New York Stock Exchange over low market cap. 

BowFlex isn’t the only at-home fitness equipment brand feeling the effects of the post-pandemic environment right now. Peloton has notably struggled to keep up its pandemic pace, while American Home Fitness, a Michigan-based home fitness equipment seller, filed for bankruptcy earlier this month, also naming the post-pandemic environment as the culprit behind its demise.

The Taiwan-based Johnson Health Tech already operates as the parent company of successful fitness supplier Matrix. Matrix recently made waves at IHRSA 2024 and FIBO 2024 with the launch of its Onyx Collection, a line of cutting-edge cardio machines that create an immersive workout experience with a captivating aesthetic. 

The post BowFlex Sold to Matrix Parent in $37.5M Deal appeared first on Athletech News.

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