One of the biggest advantages of training at home is convenience.
There’s no driving to the gym, finding a park or waiting for machines. You’ve got everything you need at your fingertips.
And the other good news is that you don’t need much equipment.
SBF workouts are specifically designed to be completed at home using minimal equipment, so you don’t need a gym membership or an expensive home gym setup.
There are also options for using gym equipment if you have access to it, so you can adapt your workouts to suit what’s available.
So, if you’re new to SBF or you’re ready to upgrade your current setup, here’s what I recommend.
Home Gym Essentials
You only need a few key pieces of equipment:
- A sturdy 3-in-1 box (either foam or wood)
- An exercise mat (preferably extra large)
- At least one set of Hex Dumbbells (preferably a set of light, medium and heavy)
- At least one kettlebell
1: 3-in-1 Box: Foam or Wood?
Both foam and wooden boxes work well, but there are a few differences to consider.
Foam boxes are softer, which can make them a little less intimidating when you’re starting out — particularly for exercises where you’re stepping or jumping onto the box. They’re also generally lighter and easier to move around. The downside is that some foam boxes can feel less stable, particularly as they get older or when you’re using heavier weights.
Wooden boxes are very solid and stable, making them a great option for strength exercises and heavier training. They tend to be more durable and can last for years. However, they’re heavier to move and aren’t quite as forgiving if you miss a step or knock your shin against the edge!
Whichever option you choose, look for a sturdy 3-in-1 box with three different height options and make sure it’s designed to safely support your body weight and the additional weight you’re using during your workouts.
2: Exercise Mat
Choose an extra-large exercise mat rather than a standard yoga mat.
A larger mat gives you enough room to lunge, squat, lie down, change direction and move your weights around without constantly stepping on and off the mat.
The extra space is great for yoga, stretching and mobility sessions, where you’ll often move through different positions and need more room than a standard yoga mat provides.
It also helps protect your flooring from dumbbells and kettlebells and gives you a dedicated, non-slip workout area.
3: Hex Dumbbells
Hex dumbbells have flat sides, which means they won’t roll away when you put them on the floor. This makes them safer and more practical for home workouts, particularly when we’re moving quickly between exercises.
The flat sides also make them much more stable for exercises where the dumbbells are placed on the ground, such as plank rows & devils press.
Rubber-coated hex dumbbells are a great option for a home gym because they’re durable, provide good grip and are less likely to damage your floors than bare metal dumbbells.
What Dumbbell Weights Do You Need?
If you’re new to strength training, you don’t need to go out and buy every dumbbell available.
A good starting point is to have a light, medium and heavier option.
For example:
Light: 2–4kg each
Useful for some upper-body exercises when you’re starting out.
Medium: 5–8kg each
Useful for rows, chest presses, shoulder presses and some lower-body exercises.
Heavy: 8–12kg+ each
Useful for squats, deadlifts, lunges and other lower-body exercises.
These are only general examples.
The appropriate weight for you will depend on your current strength, training experience, the exercise you’re performing and the number of reps in the workout.
4: Kettlebell
The design of a kettlebell allows you to perform exercises that can feel awkward with a dumbbell.
If you’re only buying one kettlebell to begin with, choose a weight that is challenging but versatile enough to use across several exercises. As you get stronger, having a couple of different weights will give you more options and allow you to continue progressing.
Recommended Equipment
This equipment isn’t essential to get started, but having it will give you more options and variety across your workouts:
- Adjustable weight bench
- Adjustable step
- Skipping rope
- Weighted bars
- Resistance bands
Adjustable Weight Bench
An adjustable weight is a great addition to your home gym as you build up your equipment.
Unlike a flat bench, an adjustable bench allows you to change the angle of the backrest, giving you more exercise options and allowing you to work your muscles from different angles and positions.
It also provides good support and stability as you progress to lifting heavier weights.
Choose one that is sturdy, adjustable and rated to safely support both your body weight and the weights you’re lifting. If you’re short on space, look for one that can be stored upright when not in use.
Adjustable Step
Can be used for both strength and cardio workouts.
The ability to change the height gives you more options and allows you to adjust the difficulty of exercises
Choose one that is sturdy, non-slip and wide enough to move on safely, with risers that allow you to easily adjust the height.
They’re also relatively compact and easy to store, making them a great option if you don’t have much space.
Skipping Rope
A skipping rope is an inexpensive and easy-to-store addition to your home gym and a great option for adding short bursts of cardio to your SBF workouts.
Skipping can be used during circuit and conditioning workouts as an alternative to other cardio exercises or equipment.
Choose a rope that is adjustable to your height, comfortable to hold and turns smoothly.
Weighted Bars
Unlike a traditional barbell, where you need to add, remove and secure weight plates, weighted bars come at a fixed weight. This makes them quick and easy to pick up and put down, which is particularly useful during circuit workouts when you’re moving between exercises.
They’re also generally shorter, lighter and easier to store than a traditional barbell and weight plates, making them a practical option for a home gym.
If you have the space, having a couple of different weights gives you more flexibility for different exercises.
Resistance Bands
Resistance bands are an inexpensive and versatile addition to your home gym. They take up virtually no space and can be used for a wide range of strength, mobility and warm-up exercises.
They can also provide an alternative when you don’t have access to certain gym equipment, particularly for pulling exercises that can be harder to replicate at home with dumbbells alone.
Having a few different resistance levels gives you more options, as the resistance you need will vary depending on the exercise.
You Don’t Need to Buy Everything at Once
If you’re setting up your home gym from scratch, don’t feel like you need to go out and buy everything on this list.
Start with the Home Gym Essentials and build your equipment collection over time.
I’d particularly prioritise having a good range of dumbbells. As you become stronger, you’ll need heavier weights to continue challenging your muscles and progressing your strength.
The recommended equipment can then be added gradually, depending on the workouts you enjoy, the space you have available and your budget.
You don’t need a fancy home gym — you just need the right equipment to allow you to train effectively and consistently.
Ready to Put Your Home Gym to Use?
My 4 Week Starter Challenge gives you everything you need to get started, with follow-along video workouts you can complete from home, options for different fitness levels, and a plan to take the guesswork out of your training.
Get your equipment ready, press play, and I’ll take you through the rest.
