Home gym Workout plan
The "At Home Workout" incorporates these two together for a high calorie consumption (for losing that little gut), and for monumental increases in strength while requiring almost no equipment!
A key point to make is that if your home gym looks anything like mine ... meaning you have nothing more than a pull-up bar, some dumbbells and a bit of floor space, this is definitely the workout for you! You'll get an excellent burn; give it a try!
At Home Workout
Rule #1 about this workout - Keep in mind the muscle you are focusing on. This will allow you to achieve a much greater contraction and will thus be getting more muscle breakdown for eventual muscle growth.
2x15 reps (Neutral/ shoulder width apart hand position) 1x15 reps (Wide hand position) 1x15 reps (Close together hand position) Focus muscle: Pectorals
If you are a beginner, there is no shame in doing push-ups with your knees on the ground rather than your feet. All that really matters is that you're feeling the burn.
Requirement: A small weight plate or medicine ball (bowling ball or a small child will suffice too)
Focus muscle: Abs and obliques
Focus muscle: biceps I like this exercise because it doubles for a forearm workout as well.
Requirement: A pull-up bar or something to hang from (deck, basement support, etc.)
Focus muscle: Lats (back)
Requirement: Two benches or two chairs
Focus muscle: Triceps Depending on the condition of your triceps from the push-ups, the legs can be used to aid more or less to complete the sets.
Try to create the maximum amount of contraction in the legs as possible Focus muscle: Quads and calves
Requirement: a floor (can be also done on a bench or bed) Focus muscle: Hamstrings and Glutes
Requirement: dumbbells Focus Muscle: Calves
Requirement: none (or a medicine ball for weighted crunches) Focus Muscle: Abs
Requirement: A pull-up bar Focus Muscle: Biceps
Requirement: dumbbells Focus muscle: Hamstrings and Quads Cool Down: Low to moderate intensity cardio (Depending on your fitness level, the duration of this can vary). Remember that this is the ideal time for fat-burning, so do at least 15 minutes if possible. The order of these exercises is specifically set up to allow low rest intervals between sets. The exercises that use the same muscle groups are spaced for that reason.
Do You Think One Would Achieve Better Results From Using Equipment At Home Or At The Gym?
Overall it is hard to achieve the same results from using the equipment at home, especially if you have a limited amount of equipment lying around. The gym definitely has a wide the variety of pieces of equipment that would definitely not be found in most homes.
The gym also has so many separate pieces of equipment that can isolate different muscles and even specific parts of those muscles. For example look at the cable machines, there are literally hundreds of exercises that can be done using those that couldn't possibly be mimicked at home.
KiotiHulk's Home Gym.
That isn't to say that an excellent workout isn't possible at home, because it is. This is obvious because one is shown above. But if that workout is the only one you do, you could be lacking strength and conditioning in other body parts that are hard to isolate at home.
Overall, it is possible to get an excellent workout at home on occasion but there is no replacement for a good old fashioned gym in the quest for an awesome body.
What Are Some Accessories And/Or Pieces Of Workout Equipment That Are Often Overlooked When Setting Up A Home Gym?
One of the most versatile pieces of equipment that is often overlooked when making a home gym would be a nice upright abs rack. It seems odd that you can ask any guy what body part they would most like to have completely ripped and muscular and they will say abs, but when you look at their home gym all they have is a barbell set.
Now sure they can get an excellent set of legs, pecs, arms and back with that, but what they really want is ABS! That being said ... if you want to have that ripped set of abs, don't overlook the pieces of equipment that are actually going to set you in the right direction of your actual goals! (Upright abs rack and ankle weights should do the trick!)
How Much Can A Person Expect To Spend On A Functional Home Gym?
To get a nice barbell set, a bench/rack combo, a set of medicine balls and you can expect to be spending 500-600 dollars. Depending on your budget, it can be expanded from there to approach the variability that a traditional gym has (including dumbbells, a smith machine, rowing machine, etc.) An upright abs rack will set you back 200-300 dollars as well. Since I live in an apartment this just isn't possible for me though!
If You Could Only Have One Piece Of Workout Equipment (Not Including Free Weights, Bench, Etc.) What Would It Be? Why?
If I could have one piece of workout equipment I would pick a pull-up, dips, leg raise combo piece. The variations of exercises that can be done on this piece are virtually endless. It's almost a full-body workout in itself on one machine. That is definitely the next thing on my "To Buy" list. If only I had the space for it ...
Thanks a lot for reading and trying my workout!
What Is The Best Home Gym Workout? Be Specific.
The best home gym workout is one that is able to incorporate the equipment you have, however limited, in a way that allows you to get a workout comparable to those who train in gyms. It's basically a matter of making the most of what you have.
Now, we will take each muscle group one by one and lay out a variety of exercises you can do at home which will allow for the best home gym workouts without the worry of requiring equipment that could only be found in large gyms.
rungrl's Home Gym.
Squats are probably the best exercise you can do for the , but if you're working out at home then you will find it difficult to do this exercise. As I mentioned above, it is not advisable to hoist a bar over your head and start squatting. This is an easy way to incur a serious injury.
Lunges provide the best alternative to squats as they can safely and effectively stimulate the quads as well as the hamstrings secondarily. When working out at home, they should always be done with dumbbells and not a barbell.
There are two options for performing lunges, both of which are greatly effective. In the space where you have your home gym set up you can simply perform stationary lunges, either working one leg at a time or alternating legs between each lunge.
The second option will require that you have some extra space such as a driveway or a backyard with level ground. Here you can do the walking lunge, alternating each leg and moving forward down the driveway or through the backyard. This lunging method is particularly effective, and if done properly, will leave your legs burning as much as heavy squatting.
When it comes to the hamstrings, you have at your disposal a effective exercise that requires the minimum amount of equipment: the stiff-legged deadlift (SLDL).
All that is required is a pair of dumbbells and just a small area to work with. Don't use too much weight with this exercise. If it is done improperly it can result in injury to the lower back. Choose a weight that you can complete for at least 12 reps.