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Hey so I figured with fall here and winter around the corner it was time to get my home gym set up ready. With that being said I wrote a new article on the topic. Hope you guys enjoy and for the full article plus images, and videos for the workout routines hit Home Gym – Weight Training and Cardio Workouts For At Home http://lifeofafighter.com/home-gym-c...s-for-at-home/

Some of the home exercises you can benefit from are aerobics. Instead of paying high fees to visit the gym, practice working out at home. You can find videos, books, guides and more on the Internet or at local bookstores to help you get started with working out at home.

If you are just starting exercise, prepare by considering what you want to accomplish. For example, if you want to lose 10 pounds then consider resistance, or aerobics that focus on burning calories and fat.

Some of the best exercises to help you burn fat and calories fast is walking in place. Stand in a position anywhere in your home, start walking with your arms up, bent and hands in a fist, and work your arms while walking in place. You will burn fat around the arms, stomach, legs and so on.

You have many benefits with home exercises. You can do aerobics, such as walking, jogging in place, and so on to lose weight fast. Try to mix your routines so that you get the full benefit of your home exercises.

Do some leg and arm curls. Also, add a few sit ups, torso workouts and so on. Do aerobics three times each week for about 30 minutes and you will reap great health benefits.

If you have a problem working out alone, get some videos at the store or download aerobic software online. This gives you the option of working out with an instructor.

You can also ask friends and family members to join you in home exercises. Your friends and family members will thank you when they develop tight buns, firm chest, and flat stomachs and so on.

To compliment your workout buy a few dumb bells, Pilate equipment, treadmill, etc at bargain stores, or at yard sales. This will give you great benefits when weight training or doing resistance workouts.

You can purchase cheap equipment by shopping at garage sales or yard sales. Visit some auctions or bargain basement stores that sell gym equipment cheap.

Set up a full home gym if you can to get the most of your home exercises and routines. Set up a schedule and plan to do something each week, like lose five pounds. Creating goals will inspire you to continue working toward good health with your home exercises and routines.

We all know how difficult in might be to make it to the gym after 9 long hours at work. I bet it has happened to you as well.

But what do you do when you don’t feel you have the energy to stop by the local gym on your way home? Or may be you don’t have the time for a workout at the gym. You can only use 20 – 30 min.

What’s the solution then? It could be only one – a full body workout at your home gym.

But first take this from me. If you don’t have a home gym set up already, don’t even think of missing a workout. Go to the local gym where you are a member. Missing a single workout can set a path for a habit. Vice versa, not missing a workout won’t let you think of such an option.

So, let’s suppose that it’s one of these days when you can’t make it to the gym, and are planning on working out at home. That means you have a gym of some sort, already set up.

In this article I want to advise you on your choices for a full body routine. The workout you will pick however, will all depend on how your home gym is equipped.

For example you might have a home-gym machine. Or you might be a hardcore bodybuilder. Then you have free weights as your main equipment.

If you belong to the first group – you own a home gym machine – this is the part you should be reading.

The simplest home gym machines are equipped for at least several exercises such as: bench press, lat pull down, seated rows, biceps curls, triceps push-downs, leg extensions and standing hamstring curls.

That’s actually plenty. You can complete the whole body in a single session.
Your circuit workout:

/Warm up/

Crunches 2-3 x 15 – 30
Seated bench press 3 x 10 – 12
Lat pull-down 3 x 10 – 12
Front cable raises (machine behind you, lower pulley cable between your thighs) 3 x 10 – 12
Standing biceps cable curls (lower pulley cable, facing the machine) 3 x 10 – 12
Standing triceps push-downs (using the lat-pull down handle) 3 x 10 – 12
Leg extensions 3 x 12 – 15
Standing hamstring curls (facing the machine) 3 x 12 – 15
/Cool down/

You have more options for replacing some of the exercises:

Replace seated bench press wide grip with seated bench press close grip.

Replace lat pull down with seated rows (facing the machine).

Replace standing biceps cable curls with lying cable curls (lie down on the floor on your back and place your feet on the rolling pads for support).



In case that you belong to the second group – you are a hardcore enthusiast or bodybuilder, the least equipment you have (I would guess) is an adjustable bench, a power rack, an Olympic barbell set and a pair of dumbbells with adjustable weights.

For you I’d suggest two circuit routines. You can do only one of them or you can do two circuits, using both if you feel you have energy (and desire) to do that:

https://www.youtube.com/watch?list=P...&v=-tVB51rmXIo

Workout One/Circuit One

/Warm up/
Crunches 1-2 x 15 – 30
Flat bench press on the rack 2-3 x 12 – 15
Barbell rows 2-3 x 10 – 15
Seated dumbbell overhead presses 2-3 x 12 – 15
Barbell curls 2-3 x 8 – 12
Barbell lying triceps extensions 2-3 x 12 – 15
Squats 2-3 x 10 x 15
Stiff Leg Dead Lifts 2-3 x 10 – 12
/Cool down/
Workout Two/Circuit Two

/Warm up/
Reverse crunches 1-2 x 15 – 20
Pushups 2-3 x 10 – 12
One-arm dumbbell rows 2-3 x 10 – 12
Dumbbell lateral raises 2-3 x 10 – 12
Seated dumbbell curls 2-3 x 8 – 12
One-arm overhead triceps extensions 2-3 x 8 – 12
Lunges (holding a pair of dumbbells) 2-3 x 12 – 15
/Cool down/

Note that the number of reps is slightly higher than what you would normally do should you have worked out at the gym. I did it this way intentionally. My advice is that you use 50 – 70% of your One Rep Max due to the fact that you don’t have a spotter. If you think you can go heavier please do, but at your own risk.

That’s it. Now that you finished your workout you deserve a nice, chilled protein shake. After all you are at home and can make it any way you want, right. And, yes, you should feel good because you didn’t miss your workout.

Home Exercise Equipment Selection

Exercise equipment is usually a hot item especially just after the new year. Guilt and hope for the future often prompt newbie exercisers to spend huge amounts of money on equipment they probably will not use longer than 6 months. The biggest draw to home exercise equipment is the privacy that exercising in home provides. Last year alone 5 billion dollars was spent buy American Consumers just on exercise equipment alone. Needless to say the purchasing of exercise equipment is…

Keywords:
Exercise Equipment, gym, workout, fitness

Exercise equipment is usually a hot item especially just after the new year. Guilt and hope for the future often prompt newbie exercisers to spend huge amounts of money on equipment they probably will not use longer than 6 months. The biggest draw to home exercise equipment is the privacy that exercising in home provides. Last year alone 5 billion dollars was spent buy American Consumers just on exercise equipment alone. Needless to say the purchasing of exercise equipment is a huge investment and not one that should be taken lightly. The best way to spend money effectively is to aggressively research and educate yourself on the particular type of home exercise equipment you would like.

An important questions to ask yourself are whether you enjoy exercising at home. If your already own and use workout video, floor mats, and free weights ñ then yes you probably do enjoy exercising at home. Also before buying high end home exercise equipment decide whether or not you can make due with less expensive exercise solutions. For example changing a mountain bike into a stationary bike with bike mount, or using free weights instead of weight machine. Then decide on where the exercise equipment you planned to buy should live. Measure the space and take those measurements when looking for home exercise equipment. Make sure the location you choose has all the amenities you need for exercise like a tv or radio. Make sure there is a window available for air flow.

A great solution to knowing which home exercise equipment works best for your is to go to the gym and try the equipment. Most gyms offer a monthly memberships which means you do not have to pay for more than a month. Make sure you go when the gym is not busy and try working out on various machines. If you have a gym attendant available ask him for advice. These people work with clients day in and out and may be able to help you flesh out what your needs are and what are the best home exercise solutions are. Remember buying home exercise equipment is a big investment and if you want to spend your hard earned money efficiently you must first do the necessary research to know what you need and if you will use it. Exercise is great for your health and a correct investment in exercise equipment can add years to your life.
 
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