Cheaper Than the Gym? Get Fit at Home with Trojan’s Modular Equipment

Cheaper Than the Gym? Get Fit at Home with Trojan’s Modular Equipment

23 August 2024

Ready to kickstart your fitness journey without the hassle and expense of the gym? Welcome to the first instalment of our exciting new blog series, where we’ll show you how one small investment in Trojan’s top-notch home fitness equipment is cheaper and more effective than a six-month gym membership. This month, to get you started, we’re focusing on the basics: cardio, strength, and flexibility.

The Cost Breakdown

Before we get into it, let’s talk numbers. The average cost of a gym membership in South Africa is around R1000.00 per month. Over six months, you’re looking at R6000.00. Now, consider this: For a one-time investment of R4980.00, you can have all the equipment you need for a full-body workout at home. Here’s what you get:

Total: R4980.00

And here’s the kicker: You have all this equipment for life, plus Trojan offers a 2-year warranty on all their gear!

Why Home Workouts?

We get it. The gym can be intimidating, expensive, and inconvenient. Whether it’s the monthly fees, the commute, or the crowded equipment, there’s always something that makes you think twice about going. That’s where Trojan steps in. With our modular equipment, you can transform any space into a personal fitness haven. Imagine the freedom of working out on your schedule, in the comfort of your home. That sounds like a win-win-win in our books!

Week-by-Week Plan

So, you’ve got your equipment (and saved a bunch of money on gym-fees). Now how do you use it? We’ve put together this handy guide to show you.

Week 1:

Monday:

Warm-Up:
- 5 minutes of light stretching.
Cardio: Jump Rope Basics
- Exercise: Hold the handles of the Trojan Leather Jump Rope, feet together, and jump lightly on the balls of your feet.
- Routine: 1 minute of jumping, 30 seconds rest. Repeat 5 times.
Strength: Full-Body Circuit
- Squats with Dumbbells:
  - How to: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Lower into a squat by bending your knees and keeping your back straight. Push through your heels to return to standing.
  - Routine: 3 sets of 10 reps
- Push-Ups:
  - How to: Place your hands slightly wider than shoulder-width apart on the floor, feet together. Lower your body until your chest nearly touches the floor, then push back up.
  - Routine: 3 sets of 8-10 reps
- Dumbbell Rows:
  - How to: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend forward at the hips, keeping your back straight. Pull the dumbbells towards your hips, squeezing your shoulder blades together. Lower them back down. Remember to activate your core throughout the motion too!
  - Routine: 3 sets of 10 reps
- Step-Ups:
  - How to: Place one foot on the Trojan Aerobic Step, push through your heel to lift your body up, then lower back down. Alternate legs.
  - Routine: 3 sets of 10 reps per leg

Wednesday:

Warm-Up:
- 5 minutes of light stretching.
Cardio: Jump Rope Basics
- Exercise: Hold the handles of the Trojan Jump Rope, feet together, and jump lightly on the balls of your feet.
- Routine: 1 minute of jumping, 30 seconds rest. Repeat 5 times.
Strength: Full-Body Circuit
- Medicine Ball Slams:
  - How to: Stand with feet shoulder-width apart, hold the medicine ball overhead, and slam it down on the ground with force. Pick it up and repeat.
  - Routine: 3 sets of 10 reps
- Pull-Ups with Resistance Band:
  - How to: Loop the resistance band around the handle of the door gym. Place one knee in the band to assist you as you pull yourself up until your chin is above the bar. Check out our pull-up guide to help you get started!
  - Routine: 3 sets of 2 reps
- Dumbbell Shoulder Press:
  - How to: Sit or stand with feet shoulder-width apart and your core engaged, hold a dumbbell in each hand at shoulder height with palms facing forward. Press the dumbbells overhead until your arms are fully extended, then slowly lower them back to the starting position.
  - Routine: 3 sets of 10 reps
- Lunges:
  - How to: Stand with feet together, core engaged, step forward with one leg, and lower your hips until both knees are bent at about 90 degrees. Push back to the starting position.
  - Routine: 3 sets of 10 reps per leg

Friday:

Warm-Up:
- 5 minutes of light stretching.
Cardio: Jump Rope Basics
- Exercise: Hold the handles of the Trojan Jump Rope, feet together, and jump lightly on the balls of your feet.
- Routine: 1 minute of jumping, 30 seconds rest. Repeat 5 times.
Strength: Full-Body Circuit
- Squats with Sandbag:
  - How to: Stand with your feet shoulder-width apart, core engaged, holding the 15kg sandbag at your chest. Lower into a squat by bending your knees and keeping your back straight. Push through your heels to return to standing.
  - Routine: 3 sets of 10 reps
- Step-Ups:
  - How to: Place one foot on the Trojan Aerobic Step, push through your heel to lift your body up, then lower back down. Alternate legs. Keep your core tight through the motion.
  - Routine: 3 sets of 10 reps per leg
- Body Ball Chest Press:
  - How to: Lie on your back on the anti-burst body ball, holding a dumbbell in each hand at chest level. Press the dumbbells upward until your arms are fully extended, then lower them back down.
  - Routine: 3 sets of 10 reps
- Barbell Rows:
  - How to: Stand with feet shoulder-width apart, holding the barbell with an overhand grip. Bend forward at the hips, keeping your back straight. Pull the barbell towards your lower ribs, squeezing your shoulder blades together. Lower back down. Remember to keep your core engages throughout.
  - Routine: 3 sets of 10 reps

Progression for Week 2:

Increase the intensity for cardio and strength exercises, maintaining the same structure but adjusting reps and duration:

Jump Rope Basics: 2 minutes of jumping, 1 minute rest. Repeat 5 times.
Squats with Dumbbells: 3 sets of 15 reps
Push-Ups: 3 sets of 10 reps
Dumbbell Rows: 3 sets of 12 reps
Step-Ups: 3 sets of 15 reps per leg
Medicine Ball Slams: 3 sets of 15 reps
Pull-Ups with Assistance Band: 3 sets of 7 reps
Dumbbell Shoulder Press: 3 sets of 12 reps
Lunges: 3 sets of 15 reps per leg
Squats with Sandbag: 3 sets of 15 reps
Body Ball Chest Press: 3 sets of 12 reps
Barbell Rows: 3 sets of 12 reps

Progression for Week 3:

Further increase the intensity, maintaining the same structure but adjusting reps and duration:

Jump Rope Basics: 3 minutes of jumping, 1 minute rest. Repeat 5 times.
Squats with Dumbbells: 4 sets of 20 reps
Push-Ups: 4 sets of 12 reps
Dumbbell Rows: 4 sets of 15 reps
Step-Ups: 4 sets of 20 reps per leg
Medicine Ball Slams: 4 sets of 20 reps
Pull-Ups with Assistance Band: 4 sets of 10 reps
Dumbbell Shoulder Press: 4 sets of 15 reps
Lunges: 4 sets of 20 reps per leg
Squats with Sandbag: 4 sets of 20 reps
Body Ball Chest Press: 4 sets of 15 reps
Barbell Rows: 4 sets of 15 reps

You might notice we’ve left abs out of the equation. Don’t worry, we’ll get there! However, If you want abs NOW, check out our guide to a killer core, right here!