Workouts at home are very low maintenance and you don’t need a lot of equipment. However, dumbbells and a mat, will over time, have you looking around the house for something a little more stimulating. Over time, some of these little helpers will give you more variety in your workout without taking up too much room.
An obvious investment is dumbbells. So you have your 3#, your 5#, your 8#, your 10#. That is usually where it stops. Your investment in other items will be less when you have advanced to heavier weights because stair stepping in every department will get expensive! Leave the 3 & 5#’s to the small muscle groups, like lateral arm raises and graduate to 15# for back and chest. Start doing them one arm at a time with low reps or to failure until you build strength. If you fail after 2, so be it! Rest and do 2 more. This is how you build strength. You will not do it lifting the same amount of weight over and over. Once you have done that, then try: (the links provided here are for information purposes only, shop around)
Body Weighted Bars - This bar can be uses for weighted dead lifts, squats, lunges, chest press, tricep extensions and so many more! I recommend 20 & 30 lbs.
Kettle Bells - I recommend 10# to start. You can use a 15# dumbbell to work up to 20# kettlebell for a routine.
Step Trainer - This can work well in place of a weight bench for doing anything that requires laying down and extending.
Exercise Bands - For core and resistance training
This is an example of a workout using some of these items:
Directions and set up:
Warm up for 5 minutes (cardio and stretching). Go through each exercise back to back. NO REST! Rest at the end of the giant set (60 seconds). Then repeat each set once more.
Set 1: Legs and Shoulders: Repeat 2x
Set 2: Back and Biceps: Repeat 2x
Set 3: Chest and Triceps: Repeat 2x
Set 4: Core:
An obvious investment is dumbbells. So you have your 3#, your 5#, your 8#, your 10#. That is usually where it stops. Your investment in other items will be less when you have advanced to heavier weights because stair stepping in every department will get expensive! Leave the 3 & 5#’s to the small muscle groups, like lateral arm raises and graduate to 15# for back and chest. Start doing them one arm at a time with low reps or to failure until you build strength. If you fail after 2, so be it! Rest and do 2 more. This is how you build strength. You will not do it lifting the same amount of weight over and over. Once you have done that, then try: (the links provided here are for information purposes only, shop around)
Body Weighted Bars - This bar can be uses for weighted dead lifts, squats, lunges, chest press, tricep extensions and so many more! I recommend 20 & 30 lbs.
Kettle Bells - I recommend 10# to start. You can use a 15# dumbbell to work up to 20# kettlebell for a routine.
Step Trainer - This can work well in place of a weight bench for doing anything that requires laying down and extending.
Exercise Bands - For core and resistance training
This is an example of a workout using some of these items:
Directions and set up:
- 1 weighted body bar
- Dumbbells
- 1 mat
- 1 aerobics step to use as a bench
Warm up for 5 minutes (cardio and stretching). Go through each exercise back to back. NO REST! Rest at the end of the giant set (60 seconds). Then repeat each set once more.
Set 1: Legs and Shoulders: Repeat 2x
- Bowler Lunge 15 each Side, do entire set on one side then switch
- Reverse Lunges: 15 each side, alternating legs
- Arnold Press: 15
- Alternating Front Raise: 15 each side
Set 2: Back and Biceps: Repeat 2x
- Dead Row: 15
- One Arm Row: 15 each side
- Hammer Curls: 15
- Alternating Bicep Curls: 15 each side
Set 3: Chest and Triceps: Repeat 2x
- Chest Press: 15
- Chest Fly: 15
- Lying Tricep Extension: 15
- Dips: As many as you can in 30 seconds
Set 4: Core:
- Jack Knife Sit Up: 20
- Hip Lifts: 20
- Bicycle Crunches: 15 each side
- Plank: 60 seconds
- Side Plank: 30 seconds each side
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