Create Your Own Home Gym Today

September 24, 2018

 

Here you will find what you need in order to build your perfect home gym today.

 

Dumbbells

If you have a few different sets of dumbbells, you can do many exercises. Sometimes minimal equipment is the best equipment. With some of the workouts below, you can do these workouts with just one set of dumbbells.

 

Barbells

Very similar to dumbbells, they are also great for an array of exercises. A simple 45 Lb barbell will take you a long way. Even though the barbell takes up much more room than a set of dumbbells, you can place it up in the corner of the room when you are not using it.

 

TRX Straps

This piece of equipment was created by a Navy SEAL. Needing something to keep him in peak condition, Randy Hetrick experimented and finally found what was to be later named TRX. The TRX straps will allow you to use your body-weight for any full body workout imaginable. You will need a sturdy wall or beam to anchor the mount of the TRX

 

Source: https://www.trxtraining.com/discover/who-we-are/heritage

 


Kettle-bells

This piece of equipment is fantastic for working your body unilaterally. What that means is that you can challenge your body more on the right or left side. Whether you are doing overhead presses or walking lunges, this equipment will be great for muscular imbalances and core strength & development. This piece of equipment is relatively inexpensive and can be purchased online or in many stores that carry sporting goods. 

 

Medicine Balls

Similar to a simple plate or kettle-bell, medicine balls are great for adding some additional resistance to exercises. Some medicine balls are made so that you can slam them on the ground or against a wall. You may have seen people perform medicine ball slams or core exercises with this piece of equipment. They are also made to be easy on let’s say your, living room carpet. With many different styles and weights, you can find a wide selection of options on Amazon.com

 

Resistance Bands

All shapes, sizes, colors, and lengths; resistance bands are a fantastic tool for any person who is just beginning or even advanced. Anything you can do with a barbell or dumbbell, you can also do with a resistance band. Easy to store but more importantly, you can take them almost anywhere. So if you are going on vacation, throw them in your suitcase and perform a workout at your desire.

 

Steps

If you live in a multi-level apartment or home, this already owned piece of equipment is nice because you can use it for many lower and upper body exercises. Need to work the triceps or chest? Perform some inclined push-ups. If you want to develop your leg strength; you can do horizontal or lateral step-ups. Take advantage of this FREE tool.

 

Ab Roller

If you want to develop a stronger set of abdominal's, having an ab roller is key to your success. Perform 20-30 every morning and evening and you will start to feel your abdominal's develop and get much stronger. This piece of equipment should cost you no more than $15 at a superstore such as Wal-Mart.

 

Battle Rope

A little more on the expensive side of equipment, a battle rope is great for you or your family as a whole. Setting a timer and performing rope slams is always great for core, arm, and shoulder development. If you have the space and budget, definitely invest in the battle rope. The prices depend on the length and width of the rope. Having this tool handy will help you exercise without becoming bored.

 

Swiss Ball

Not one of my favorites, but a good piece of equipment still. The Swiss ball will allow you to do many core and lower body exercises. You can even use a Swiss ball to sit on at your home desk or office. Doing so will teach your core as whole to sit upright.

 

Chin-up Bar

Not a necessity but something that will develop upper body strength and muscle size. Being able to do a pull-up is something that shows true strength. If you can practice that, you will see improvement in your upper body strength and size, no doubt. From hanging this in your door frame, you can also do hanging ab raises with this. Let’s not forget, some of these are made so you can do push-ups and crunches at the base of your door frame.

 


Body-weight

Then of course, YOURSELF. Do not forget the number one thing you were blessed with, your body. Some of the strongest people in the world only train with their body-weight. If you can master exercises such as the flag pole, you are undoubtedly using the most of your body for training.

 

Cardio Equipment

If I was to pick a piece of cardio equipment for home, I would chose a rowing machine. The rowing machine will allow you to use your upper and lower body simultaneously. It is very easy on the joints and allows you to work at your own pace. However, you can opt to use any of the following at home as well: treadmill, bike, recumbent bike, elliptical, or even an airdyne bike. There are many options out there in terms of brand, quality, and price. The best way to decide what to get is 1. will you enjoy it? 2. will it fit in your home or garage? 3. is it budget friendly? Ultimately, do what would be best for you and your needs.

 

For creating your perfect home gym, you can look at many different places. Them being: Wal-Mart, DICK's Sporting Goods, SAM's Club, Amazon, or even Craigslist. One thing I would recommend is to start small. Buy one piece or item at a time and do that every month. In a year's time, you will have a solid start to a home gym.

 

Workout 1

 

Perform the first four exercises in a circuit fashion. Each exercise will be for 20 reps for 2 full rounds.

After you complete the second round of the four exercises, you will advance to the cardio machine that is listed. If you do not have access to the cardio machine listed, be sure to substitute the exercise for another cardio exercise. Remember, make sure the loads are not so heavy that you cannot perform 20 reps on all sets.

 

In the second group of the four resistance exercises, they are also performed in a circuit fashion. Perform each exercise for 20 reps for 2-3 full rounds. After you complete the final round, advance to the cardio machine that is listed. If you do not have access to the machine listed, substitute properly. Remember, make sure the loads are not so heavy that you cannot perform 20 reps on all of the sets. Once you are done with the second cardio set, you are finished with the workout.

 

Be sure to click on the exercise to see how it is done. Also, subscribe to the YouTube page if you have not already done so.

 

Superset of 2-3 Rounds x 20 Reps on each exercise

  1. Body-weight Squat

  2. Incline Push­-ups

  3. Dumbbell Romanian Deadlift

  4. Bent Over Dumbbell Row

Superset of 2-3 Rounds

  • Cardio: Stair Stepper or Walk / Jog for 5 Minutes

Superset of 2-3 Rounds x 20 Reps on each exercise

  1. Overhead Triceps Extensions

  2. Mountain Climbers

  3. Barbell Bicep Curl

  4. Bent Arm Plank

Superset of 2-3 Rounds

  • Cardio: Stair Stepper or Walk / Jog for 5 Minutes

 

Workout 2 

 

Perform the first four exercises in a circuit fashion. Perform each exercise for 20 reps for 2-3 full rounds. After you complete the final round, advance to the cardio machine that is listed. Make sure the loads are not so heavy that you cannot perform 20 reps on all sets.

 

Then the second group of the four resistance exercises is also going to performed in a circuit fashion. Perform each exercise for 20 reps, for 2-3 full rounds. After you complete the second round, advance to the cardio machine that is listed (or what you have available). Make sure the loads are not so heavy that you cannot perform 20 reps. Once you are done with the second cardio set, you are finished with the workout.

 

Superset of 2-3 rounds x 20 Reps on each exercise

  1. Dumbbell Step­-ups

  2. Push-ups

  3. Swings (Kettle-bell or Dumbbell or Plate)

  4. Standing Dumbbell Overhead Press

Superset of 2-3 Rounds

  • Cardio: Jogging / Walking for 5 Minutes

 

Superset of 2-3 rounds x 20 Reps on each exercise

  1. Body-weight Squat

  2. Bent Over 1-Arm Dumbbell Row

  3. 1-­Leg Romanian Deadlift (No Weight)

  4. TYI Raises

Superset of 2-3 Rounds

  • Cardio: Jogging / Walking for 5 Minutes

 

 

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