Home exercise equipment

You don't need to go to a gym. For the whole “Srebrna Moc” programme, a few simple, cheap accessories are enough. You can also do many exercises with things you already have at home.

Where to start?

To start, you just need: a chair, water bottles, a towel and a wall — you can begin today.
First purchase: a set of mini bands and a grip ball (together about 30–90 zł).
Second purchase: a set of long resistance bands.
Once you feel more confident: TRX straps with a door anchor.

Price: approx. 80–400 zł

TRX straps (suspension straps)

What it is: Two strong straps with handles that you attach to a door with a special anchor. Holding them, you train with your own body weight and always have something to hold onto.

How to buy and set up: Buy a set with a door anchor. You insert the anchor at the top, between the door and the frame. Important: exercise on the side the door closes towards (the door opens away from you, hinges out of sight). Then pulling the straps presses the door against the frame. Never exercise on the hinge side — with weak hinges the door could come off. Lock the door so no one opens it.

For which exercises: Rowing with the straps, squat while holding the straps, standing plank.

What to use instead: To start: squat while holding the back of a chair or a counter. Don't replace the straps with a sheet or a belt — they can snap.

A set of long resistance bands with handles

Price: approx. 30–80 zł for a set

Resistance bands (long)

What it is: Long, flat or round bands (sometimes with handles). The more you stretch them, the greater the resistance. Colour indicates the band's strength.

How to buy and set up: Buy a set of 3–5 bands of different strengths. Start with the lightest one. Before every workout, check the band for cracks.

For which exercises: Pressing the band forward (Pallof), rowing with the band on a chair, hamstring stretch.

What to use instead: A towel is enough for the hamstring stretch. For rowing and pressing, you need the band.

Price: approx. 20–50 zł for a set of 5

Mini bands

What it is: Small, closed rubber loops worn on the legs above the knees or ankles. A set usually has 5 bands of different colours — from lightest to strongest.

How to buy and set up: Available at any sports shop or online. Always start with the lightest one (usually yellow or light-coloured).

For which exercises: Side-stepping with a mini band, hip raises with a mini band (bridge).

What to use instead: There's no good substitute. Without the band you can do the same movements, but they'll be easier.

Balls and a rubber ring to squeeze with your hand

Price: approx. 10–40 zł

Grip ball or ring

What it is: A soft ball or rubber ring that you squeeze with your hand. They strengthen your grip — important for opening jars, carrying shopping and holding onto railings.

How to buy and set up: Choose a set with different levels of firmness (soft, medium, hard). Start with the softest.

For which exercises: Squeezing the ball or ring (grip strength).

What to use instead: To start, a rolled-up sock, a kitchen sponge or a small tennis ball is enough.

What you already have at home

Item	What it's useful for
0.5 l and 1 l water bottles	Lateral arm raises, wrist curls
A stable chair without wheels	Standing up from a chair, chair workouts, support for balance exercises
A smooth wall	Holding onto the wall, wall push-ups
A towel	Hamstring stretch (instead of a band)
A blanket or mat	Exercises lying down (you can also exercise on the bed)
Comfortable flat-soled shoes	All standing exercises — they protect you from slipping

Note: not every exercise can be done without equipment. Exercises with TRX straps and mini bands require these accessories — home-made substitutes can be unsafe.

See the exercises Full programme