Yes, it’s that time of year again, when we get to press restart and try to make change happen. At least until the first week of March. Gym memberships surge in January, but what about getting in shape at home?  For the price of a couple of months at a gym, you can invest in these tools, and really, truly do your entire workout in the house. Plus, the time you save trekking to the gym and back means more time for working out. So no excuses!

We spoke to Nicole Smith, a certified personal trainer who specializes in “integrative training,” to get a weekly program and the equipment we’ll need to complete it. “I have many advanced specialty certifications in sports sciences and rehabilitation,” she says. “I grew up as a ballet and modern dancer and have my BFA in dance. While in college, I fell in love with anatomy and somatics work such as yoga, Alexander Technique, and Pilates. What I like to do with my clients is not just strength training, but also balance training, sports specific training, rehabilitation of old injuries (we all have them), flexibility work, and muscle release and realignment.“

Smith, who has worked with clients in New York City for the last nine years, says of her at-home workout, “I have many clients who work out in their homes and love it. They are able to work out when they want without having to factor in the added time it takes to get to a gym and back. Plus, you can play whatever music you like and wear whatever you want!”

Go on, get with the program.

Nicole’s Home Training Program:

“This exercise program is affordable and convenient,” Smith says. The only way to get the results you want, though, is to commit to doing it! Start by stocking up on these seven pieces of equipment (none costs more than $50). Then get going. If you follow this program for at least one month, you are guaranteed to see a change in not only your body, but also your energy levels!”

1. Valeo Foam Exercise Mat  (buy it now price, $16.19)  “A thick foam mat is better than a yoga mat for fitness exercises. When you don’t have to worry about pain from your bones getting bruised, you are able to squeeze in more repetitions and have better results from your workout.”

2. Oregon Scientific Heart Rate Monitor Watch (buy it now price, $38.95)  “A heart rate monitor is extremely valuable because you are actually able to see how hard you are working and if you either need to push yourself a little harder or ease up .Heart rate monitors come with instructions on how to understand where your range is for your age, so there is no need to worry about not understanding how to use it!”

3. York Yoga Kit  (buy it now price, $24.09)  “A yoga block and strap will help you get more out of your stretching. They help put your body in correct position while stretching so that you get better posture and flexibility instead of a crunched spine and back pain! The handy chart in this kit will lead you through a series of basic yoga stretches.”

4. Buddy Lee Official Rope Master Jump Rope  (buy it now price, $33.95) Jumping rope is a great way to burn calories. A good jump rope makes the difference between whether you will be able to jump for a few seconds or a few minutes because it spins more easily and is adjustable for your individual height.” 

 5. Harbinger’s Push-up Bars with Padded Handles  (buy it now price, $14.95) “Pushups are a great exercise for the core, back, chest, and arms. The problem with push-ups, however, is that they are hard on the wrists. Both men and women will benefit from push-up handles because they help distribute the weight of your body throughout the wrist instead of directly on the joint. They can be used in any exercise where the body is in prone position.”

6. Exercise/Physio Ball with Pump  (buy it now price, $16.99)  “A physio ball is an exercise program necessity. The ball also doubles as an ergonomically correct desk chair for those suffering from back pain!”

7. Ultimate Pro Gym Resistance Bands Pack  (buy it now price, $49.18)  

“This resistance band kit is a great alternative if you do not have room for dumbbells at home or when you travel. The kit includes different resistance bands and attachments so that you can have a full body workout. It also comes with a dvd, so that you learn what to do with the bands.”

Weekly Exercise Program

Strength Training Sunday: Warm up with jump roping for 5 minutes. Follow Lynda Leene’s 25 minute DVD (included in the Ultimate Pro Gym Resistance Bands Pack).

Manic Monday: Strap on your Oregon Scientific Heart Rate Monitor Watch and go for a walk outside for 30 minutes. Try to keep your heart rate at 60 percent of your Target Heart Rate. (Follow the instructions in the heart rate monitor package to figure out what it should be.)

Body Ball Tuesdays: Warm up by jump roping for 5 minutes. Follow the Complete Body Workout included in with the Anti-Burst Physio Ball by Zenzation Athletics

Back to Basics Wednesdays: Rotate between jump rope, abdominal crunches, and push-ups: Jump rope for five minutes. Then, lie down on your Valeo Foam Exercise Mat and do 20 abdominal crunches. Then, using your Harbinger’s push-up bars, do 10 push-ups. Do this series three times.

Cardio Thursdays: Repeat Monday’s workout.

Free Fridays: Take the day off!

Stretching Saturdays: Using your York Yoga Kit, follow the Wallchart of stretching (included). Hold each stretch for 30 seconds to one minute.