THE BEST FITNESS

EQUIPMENT

TO BURN FAT AT HOME

www.anyaperry.com

+ Favorite workouts  and the best

products!

www.anyaperry.com

How often do you find yourself being too tired (lazy, hungry, full, sore - insert the appropriate one)

to get yourself to gym or a fitness class? Even the fittest people on Earth are not always

motivated to go somewhere to work out. Add little kids, errands, a stressful work day, bad

weather, Groundhog Day - you name it - and chances are you are not getting your fitness in

today.

I have created this guide to help you make smart choices when setting up a mini-gym at home for

these occasions. Most of these pieces don’t need much room. In fact, you may already have

some of them. Yes yes, they are hiding in your garage or laundry room. Time to uncover them.

HOW TO BURN FAT FAST:Moving frequently is key

Aerobic workouts at comfortable pace burn fat more effectively than

excessive cardio at anaerobic heart rate

Short and intense full body workouts are more effective than long one-

muscle focused ones (tabata, HIIT and occasional sprints are

awesome for burning fat)

Work out only on the days you want to feel good

Recovery and nutrition are as important as training

HOW TO USE THIS GUIDE:

Beginners: 

Intermediates:

Seasoned Pros:

Cheap: 

Can be costly:

You may part with

some money:

BENEFITS:

1. Warm up: light bouncing for 3 minutes

2. Half jacks – 1 min on/ 1 min off (lightly bounce/walk) in

off minutes – 5 rounds

3. High knees 1 min on/ 1 min off – 5 rounds

4. Leg to leg jumps (lift up your knees half way, not as

high as in high knees)

5. Cool down: light bouncing for 3 minutes

Stamina 36-Inch Folding Trampoline

FAVORITE WORKOUT

TRY THIS:

Increased oxygen flow to the tissue

Imrpoved strength of musculoskeletal system

It moves your lymph, as a result detoxifies your body and

boosts your immune system

Very gentle on your joints

Burns fat because of aerobic nature of rebounding

Strengthens your heart

TRAMPOLINEIt is not for kids only! Easy, fun, and suitable for people of all

levels. Rebounding on trampoline is very good for your overall

health!

Great for working on your strength slowly

Improves your balance

Strengthens your core

Awesome and easy for post-injury exercise

BENEFITS:

3 rounds of:

1. 10 exercise ball squats (hold the ball above your head and squat)

2. 10 Plank Pikes ( do a plank with the ball, top of your feet and shins on

the ball, slowly move the ball towards your face by engaging your abs

and quads – create an upside down “V” or a “pike”)

3. 10 Russian twists (sit down, bend your knees, extend your arms in

front of you, hold the ball, the ball should touch the ground to your left

side, then transfer it to your right side)

4. 10 Superman on the ball . Your feet are shoulder-wide, your belly is

on the ball. Extend your arms sideways, breath in, extend your arms in

front of you like you are a flying Superman, arch your back , breath out,

release)

BalanceFrom Anti-Burst and Slip

Resistant Fitness Ball with Pump

TRY THIS:

EXERCISE BALLIt is fun yet challenging to use exercise balls! They build your

core and back strength really quickly.

FAVORITE WORKOUT

Increased flexibility – gradual improvement every time you

do it

Toning up – it is a low heart rate exercise yet will burn fat

and build muscle

Boosts your mood

Helps to prevent injuries

Lowers your blood pressure and regulates your adrenals

BENEFITS:

1. Sun Salutations

2. Child’s Pose

3. Lunge

4. Downward dog

5. Cat + cow

6. Warrior 1- Left leg in front

7. Warrior 2 – right leg

8. Warrior 1-left leg

BalanceFrom GoYoga All-Purpose

1/2-Inch Extra Thick High Density

Anti-Tear Exercise Yoga Mat with

Carrying Strap

TRY THIS:

YOGA MATYoga has been around for centuries. You don't have be super

flexible or fit to start doing it!

FAVORITE WORKOUT9. Warrior 2-right leg

10. Locust

11. Child’s pose

12. Cobra

13. Boat

14. Supine Shin Hug

15. Bridge Pose

16. Supine Shin Hug

15 minute flow (5 breaths each)

Look up poses here:

Cardio that can be scaled to more complex versions

(double unders)

Burns a lot of calories/fat

Strengthens your ankles and feet

Improves your balance and stability

BENEFITS:

Max out your reps ( until you can’t do them anymore)

1. Squats (stand on the band and bring the handles/ends of the band to your

shoulders when you squat)

2. Lateral walk ( loop the band around your legs or ankles and take steps to

the sides)

3. Band row (like a barbell row but you step on the band and bring the handles

towards your chest)

4. Resisted Push up (wrap the band around your shoulders and step on it with

your hands, then do a push up)

5. Lateral chest pulls. Use Thera bands – hold the band with 8-12 inches

between your hands. Pull apart (across your chest) till your arms are extended

all the way to the sides.

TheraBand Professional Non-Latex

Resistance Bands For Upper and

Lower Body Exercise

TRY THIS:

RESISTANCE BANDSThere are a few types of bands out there: thinner, thicker, tube

bands with handles and others. They are great for…adding

resistance to your movement!

FAVORITE WORKOUT

Body-Bands 41" Loop Resistance

Cross Training Band Set

Effective workout without being too strenuous

Portable and inexpensive

Individual and group muscle strengthening

Massive variety of exercises you can do

They can make simple movements hard and more

effective

BENEFITS:

Annie:

50 double unders (singles x 3 if you can’t do doubles)

50 sit ups

40 double unders

40 sit ups

30 double unders

30 sit ups

20 double unders

20 sit ups

10 double unders

10 sit ups

Jump Rope

TRY THIS:

JUMP ROPEThis plyometric type of equipment will pump your heart rate,

and switch you to fat-burning mode quickly.

FAVORITE WORKOUT

Versatility

Your entire body is engaged

Appropriate for all levels

Spices up your routine

BENEFITS:

5 rounds of:

10 TRX push ups ( feet in the loops)

10 ring rows ( fix the TRX above your head level)

10 lunges ( each leg, foot in the loop)

10 bicycles (your palms on the floor at shoulder level, feet in the

loop)

10 squats (hold the loops/handles)

TRX Suspension Trainer Basic Kit + Door Anchor

TRY THIS:

TRXTRX is a suspension training complex developed by a Navy Seal. It offers you to engage your body in any range of movement while youshift your gravity center, and challenge your muscles.

FAVORITE WORKOUT

You can set a pull-up bar pretty much anywhere!

Strength building

Easy to scale up or down

Upper body conditioning

Fat burning

BENEFITS:

20 reps of each:

Knees to elbows

Chin Ups

Toes to bar

Jumping Pull Ups

Hanging Knee raises (Straight legs, 90 degree angle)

ProSource Multi-Grip Chin-Up/Pull-

Up Bar

TRY THIS:

PULL UP BARAs simple as lifting your own weight up, pull up bars are amazing for

building strength.

FAVORITE WORKOUT

Great cardio/bodyweight workout

Pumping your heart

Core builder

Provides stress relief

Fast slim down

BENEFITS:

Intermediate level: 2 min on, 1 min off:

1. Warm up: straight punches

2. Left arm only

3. Right arm only

4. High kick, left leg

5. High kick, right leg

6. Left hook

7. Right hook

8. Cool down

Everlast 70-Pound MMA Heavy-Bag

Kit

TRY THIS:

PUNCHING BAGFrustrated at work? Kids drive you crazy? Well just leave everyone put

your boxing gloves on and go to the garage. Boxing has been popular

for decades, and for a good reason.

FAVORITE WORKOUT

Walking at your MAF heart rate (180 - minus your age)

Suitable for anyone at any age and fitness level

Improves your cardiovascular system

Low impact and intensity

Moving often will support your fat-burning mode!

BENEFITS:

30 - 60 minutes walking at a slow pace.

Too easy?

Set the incline to 6-8%.

Weslo Cadence G 5.9 Treadmill

TRY THIS:

WALKING TREADMILLIf you work from home or have a job that requires you to sit a lot, this is a tool for

you! Moving often at a slow pace has proven to bring amazing health results: better

sleep, weight loss, bone protection, stabilized blood pressure and many more.

FAVORITE WORKOUT

Take it anywhere with you

Easy and fun to do in a group

Burns fat fast!

Great light cardio

Full body workout

BENEFITS:

Throw it. Catch it. Till you can't run after it anymore.

Discraft 175 gram Ultra-Star

Sportdisc

TRY THIS:

FRISBEEFun, easy, affordable. You can enjoy it any time, with a friend, a child, or even a

dog! :)

FAVORITE WORKOUT

Disclaimer:

This guides contains affi l iate l inks, which means that I may earn

a small commission on purchases made through the l inks. This

is at no extra cost to you and keeps The Primal Force, LLC up

and running. Thank you for your support!

w w w . t h e p r i m a l f o r c e . c o m

Pssst. Don't forget to

stretch!I hope this guide wil l keep you busy on the days you want to

stay in and near your house. You can always send your

questions to hi@anyaperry.com

Happy moving!