home gym

I thought that I should throw this up as it is a workout that I have used to great efect in the past.

The reason I would have started doing this home gym workout is becasue at the time I was going to Motivation Weight Loss and I didn’t have the money to join a gym – they were extremely expensive at the time.

The equipment you need is minimal if at all any? I have a weights bench and a few random weights / a kettle bell.

The way I structured it was:

  • Monday – RUN
  • Tuesday – Home Gym
  • Wednesday – Run
  • Thursday – Home Gym
  • Friday – OFF
  • Saturday – Run
  • Sunday – Home Gym

The running consisted of a 5k that could be done around the village of Ratoath. Nothing too strenuous or too fast. That really accounted for my “Leg Day”

OK so onto the Home Gym Workouts

SQUATS – these form the base for any home gym session we ever did. We normally did 4 sets of 20 Squats – you can add holding a weight as you get better at doing the squat.

STOMACH CRUNCH – not a favourite of mine but still I did them, again 4 sets of 20 reps.

PRESS UP – I think most people know how to do these but I would do the 4 sets of 20 reps.

SIT UPS – 4 sets of 20

LEG SCISSORS – 4 sets 20

PLANK – for every set we would do we would plank for 1 minute. Believe me a one minute plank used to kill me.

TRICEPS DIP – Sit with your back to a bench and do 4 sets of 20

BENT OVER ROWS – 4 sets of 20 on each arm.

LUNGES – 4 sets of 20 lunges per leg

BURPEES – 4 sets of 20 (we only ever did these when we were outside)

DOG / BIRD – probably easier said than done but good for the core and balance. 4 sets of 20 reps.

As something to mix things up I would suggest sometimes doing the sets as follows:

  • SET1 – 20 Reps
  • SET2 – 15 Reps
  • SET3 – 12 Reps
  • SET4 – 10 Reps

A total Home Gym session would consist of 5 of the above exercises for each session. You just need to keep picking different ones for different days. Also I would suggest the use of a notebook to track what you are doing each day.

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