What’s better than a quick and convenient home gym workout? Nothing. If you lead an active lifestyle and want to stay in shape, but don’t have the time or money to go to the gym often, a home gym workout is your best bet. Luckily, with just a few pieces of equipment (and some dedication), you can achieve that toned look in your own living room in less than an hour each day. By purchasing or renting the right equipment, you can get a full-body workout at home with minimal setup time and clean-up time. ~~~ Whether you have limited mobility due to injury, illness or old age; live in an apartment where gyms are not accessible; or simply want to train from home every once in a while – owning your own home gym equipment can help keep you fit at any age. With so many well-designed pieces of home gym equipment available these days, it’s easier than ever for anyone who wants to stay fit and healthy conveniently from the comfort of their own homes — even if that only means having small spaces like bedrooms or basements with low ceilings.
A Simple Guide to a Full-Body Gym Workout at Home
When building your own home gym, it’s important to focus on your “go-to” exercises — the ones that target your entire body and will help you achieve your fitness goals quickly and safely. We recommend that you choose exercises that work all the major muscle groups in your body — also known as a full-body workout. By doing so, you can achieve a well-balanced workout that will increase your overall strength and improve your posture, flexibility and cardiovascular fitness. A full-body gym workout will help you build muscle, burn fat, reduce stress, and improve your overall health. Plus, by building strength in all of your major muscle groups, you’ll also reduce your risk of injury in daily life.
Equipment You’ll Need for Your Own Home Gym
Barbells: A barbell is a long metal rod with weights at each end. You can use a barbell to do a wide variety of exercises, including squats, squats, deadlifts, bench presses, rows, shoulder presses and more. A barbell is one of the most versatile pieces of equipment you can have in your home gym — even if you’re only using one barbell for everything. Bench: Whether you choose an adjustable bench or a standard flat bench, you’ll likely find that it’s one of the most useful pieces of equipment you own for your home gym. You can use benches for a wide variety of exercises, like chest presses, bench presses, leg presses, shoulder presses, and seated rows. Bands: Resistance bands are a great addition to any home gym because they’re relatively inexpensive and they provide constant tension while you’re working out, which helps build muscle and prevent injury. Resistance bands are perfect for people who don’t have much strength or experience in lifting weights and can help you work out a wide variety of muscles, including your back, leg, arm and core muscles. Chairs: Chairs are another piece of equipment that you’ll find yourself using for a wide variety of exercises. You can use chairs for exercises like planks, push-ups, squats and crunches, and you can also use chairs to do leg lifts and knee lifts. Chairs are a great option because they’re inexpensive, easily portable and very versatile. Dumbbells: Dumbbells are another essential piece of equipment for your home gym. Dumbbells are handy because you can use them to do a wide variety of exercises and they’re easy to switch between. You can use dumbbells to do exercises like lunges, squats, rows, shoulder shrugs and more. Exercise Ball: An exercise ball is another great piece of equipment that you can use for a wide variety of exercises. Exercise balls are great for targeting your core muscles, which are essential for improving your posture and preventing back pain. You can use an exercise ball for exercises like crunches, planks, push-ups, and leg lifts. Exercise Mats: While exercise mats may not seem like a necessary piece of equipment, they’re actually a very important and useful tool for your home gym. Exercises like push-ups, crunches and leg lifts can be hard on your joints if you don’t have a soft surface to do them on, and mats can help prevent injury. Free Weights: While most people think of dumbbells when they think of free weights, a wide variety of other equipment falls into this category, too. You can use free weights for a wide variety of exercises, including squats, bench presses, deadlifts, and rows. And, unlike other pieces of equipment, free weights can be used by themselves if you don’t have room or money to invest in a full home gym. Gymnastic Rings: Gymnastic rings are a great piece of equipment for anyone looking to add a variety of bodyweight exercises to their home gym. Gymnastic rings are perfect for people who want to add a variety of hanging and suspension exercises to their workouts, like chin-ups, pull-ups, leg raises, and dips. Parachute Exercise: A parachute exercise is a fun way to challenge yourself and build up strength, endurance and flexibility in your shoulders and core. You can easily make your own parachute with a large piece of fabric. Retractable or Swivel Bar Stools: Retractable or swivel bar stools are another great addition to your home gym, as they can help you do exercises like crunches and leg lifts. Bar stools are also relatively inexpensive and easy to move around as needed. Ropes: Ropes, either weighted or non-weighted, are an excellent addition to any home gym, as they can help you build muscle and improve your overall fitness in a variety of exercises. Ropes are perfect for exercises like climbing stairs, climbing ropes and doing push-ups.
Upper Body Exercises Using Your Own Bodyweight
Push-Ups: Push-ups are an excellent core-strengthening exercise that also works your arms and chest. To do them, lie face down with your knees bent, your hands on either side of your head, palms facing down. Lift yourself up so your hands are on the ground, then lower yourself back down. You can modify this exercise by keeping your knees on the ground and doing partial or knees-to-elbows push-ups. Push-ups are great for building strength and improving posture. Inverted Rows: Inverted rows are a great upper body strength exercise that is easy to do at home. To do them, hang from a bar with your feet on the ground. Use your core muscles to pull your body up to the bar. Try to keep your core muscles engaged throughout the movement. You can also try doing inverted rows using a TRX Suspension Trainer with foot straps for added resistance. Dips: Dips are another great core-strengthening exercise that also works your triceps and shoulders. To do them, sit on the edge of a sturdy bench or chair with your hands on either side of you. Lower yourself down so your arms are straight out in front of you and your feet are on the ground. Then push yourself back up. You can also try doing assisted dips with a TRX Suspension Trainer.
Lower Body Exercises Using Your Own Bodyweight
Squats: Squats are a great full-body exercise that also works your legs. To do squats, stand with your feet slightly wider than your hips, bend at the knees and hips, and place your hands on your hips or behind your head. Then slowly lower yourself down until your knees are bent 90 degrees, then push yourself back up again. You can modify this exercise by standing with your knees slightly bent, knees bent and bent at a 90-degree angle. Lunges: Lunges are another great lower body exercise that also works your core. To do lunges, stand with your feet wider than your hips, bend at the knees and hips, and step forward with one foot, then bring your back foot forward so your feet are back in their original position. Air Squats: Air squats are a great way to increase the difficulty of regular squats and build leg strength. To do air squats, stand with your feet slightly wider than your hips and bend at the knees and hips until your knees are bent 90 degrees. The key to air squats is to keep your heels on the ground at all times — don’t allow