If you want to start making real progress in the gym, consistency is key. But sticking with the same machine-based or weighted exercises can lead to plateaus and neglect important areas of your fitness.
At O2 Fitness, we've seen that members who branch out and experiment by adding new exercises and new equipment into their routines often see more improvements in their mobility, power, and overall athleticism!
Below, we've highlighted five underrated pieces of equipment that can transform your routine (plus expert tips for how you can master them!)
Why it’s underused: Most people use the rowers for a quick warm-up or assume it's only good for endurance training, so they like to stick to treadmills or bikes instead. Others may choose the elliptical or skip cardio altogether. What they don't realize is that rowing is a full-body workout with its own unique benefits.
Benefits: Rowing engages 85% of your muscles, improves posture, and boosts cardiovascular health. It can even promote better balance and coordination. Studies like this one from Harvard Health even link rowing to improved mental clarity and reduced stress, making it a great choice for both your physical and mental health!
Master it: Mix intervals (30-second sprint, 60-second recovery) or challenge yourself with a timed 500-meter row. Try pairing rowing with one of our HIIT-style group fitness classes to push your limits and supercharge your results.
Why it’s underused: Kettlebells can look intimidating compared to traditional dumbbells, and their uneven weight distribution makes many people shy away from using them. Instead, most people will choose to stick with dumbbells or machines, which feel more familiar and safe. This hesitation can prevent people from getting new gains.
Benefits: Kettlebells are great for improving grip strength, core stability, and explosive power movements (making it perfect when training for sports like basketball or tennis!) They can also engage multiple muscle groups simultaneously to make your workouts more effective.
Master it: Start with functional moves like deadlifts and goblet squats to help familiarize yourself with the kettlebell's unique feel. Then progress to Turkish get-ups and kettlebell cleans as you gain more confidence with the equipment. These movements build strength and improve functional fitness, which translates to better performance in everyday activities.
Why it’s underused: The landmine’s tilted bar setup can seem confusing and a little intimidating, causing most people to overlook it. Instead, they stick with traditional barbells or machines, making them miss out on the versatility that landmines can bring to your workout routine.
Benefits: Landmine exercises are great for building rotational power (which is essential for spine health) while targeting your obliques, glutes, and shoulders. It's particularly beneficial for athletes who play sports that require twisting and turning motions.
Master it: Experiment with landmine squats, which focus on lower body strength, or rotational presses to engage your core and upper body. Single arm rows are another great option to try on a landmine because they target the back muscles while helping to improve stability and strength on both sides of your body.
Why it’s underused: Suspension training sounds advanced, but TRX straps can be adjusted for all fitness levels. Many gym-goers shy away from them, thinking they require a higher fitness level or advanced skill set, and instead choose machines or free weights that feel more conventional and familiar.
Benefits: TRX Straps engage your stabilizer muscles, working to significantly improve balance and joint mobility. This type of training enhances overall functional fitness, making daily movements easier and reducing your risk of injury.
Master it: Start by practicing foundational exercises like planks, push-ups, and hamstring curls. Adjust your body angle or the straps to modify the difficulty. Don't forget to progressively challenge yourself as you gain strength!
Why it’s underused: Typically just seen as an accessory for ab workouts, medicine balls are great for targeting various muscle groups and performing a variety of movements. Most people tend to stick with a dumbbell or resistance bands because they're more comfortable, but they're missing out on the dynamic workouts a medicine ball can provide.
Benefits: They are fantastic for building explosive power, coordination, and agility. Medicine ball exercises can improve your performance in workouts that require quick, powerful movements, which makes them a great addition to any exercise routine.
Master it: Start with med ball slams, overhead throws, and rotational passes against a wall to make a dynamic workout. These exercises not only build strength but improve your cardiovascular fitness, too.
Our coaches specialize in helping you master these underrated tools to create a smarter, stronger routine. Whether you want to reap the rowing benefits or get new gains with the kettlebells, we’ve got the expertise—and the equipment—to get you there!