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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