You can get a great workout and enjoy yourself if you have your own Home Gym, and by home gym, I mean something as rudimentary as a set of dumbbells, a workout bench (which is indispensible) or one of the home gym machines (like the BowFlex HomeTrainer).
Whatever you have, you can get a complete body workout at home with this simple equipment as the key to home gym exercises are training at a high intensity.
Dumbbells
You really can’t have a home gym without dumbbells as they’re a favorite of many a bodybuilder, personal trainer and fitness guru.
Dumbbells will enable you to train your chest, arms, shoulders, thighs and calves; you can work each side of your body independently (so you can target asymmetry in your proportions if need be), and you can hit muscles from more angles than you could with a barbell or an isolation machine.
The big disadvantage with dumbbells is that your strength will eventually outstrip the weights (there are a few adjustable brands that can avoid this issue).
The thing to remember when selecting and executing exercises for your home gym with dumbbells is to pay strict attention to your form; it’s imperative that you get this right at all times.
Keep the intensity up, which means doing supersets (two exercises back-to-back with no rest in between) to reach the goals that you’ve set.
Exercises for Home Gym
With your trusty set of dumbbells, you can do the following home gym exercises.
For each of these body parts these are the crucial mass building exercises, and if you follow a properly designed routine (with an effective diet) and you will see gains – for your chest, we recommend the chest press and dumbbell flies; for your legs, do squats (traditional, single leg or Y squats could all work here) and calf raises; for your arms, the best exercises are curls, overhead extensions and wrist curls (biceps, triceps and forearms); you can even exercise your back via rows and deadlifts; and for your shoulders there is the shoulder press and lateral raises.
Make It A Habit, and a Habit With A Plan
The hardest part about having a home gym for your exercise routine is maintain the habit, as there can be a host of distractions that aren’t there when you’re at a gym or on the street.
Consistency is the key for the home gym exercise routine, otherwise successfully reaching your goals will continue to elude you. You’ll need to do the weekly workout for at least 3 weeks of the exercise routine to become a habit that can last a lifetime.
It’ll become part of your routine after 3 weeks, as you’ll shift things around (and around) to get the workout in. The plan you set out to achieve each and every week is also fundamentally important to breakthrough your goals as well.
Exercises for the home gym obviously outstrips doing a few sets of push-ups, chin-ups and sit-ups; a home gym exercise routine must rigorously train the entire body, otherwise you’re not going to get the most out of it.
A home gym exercise routine can and should be extremely flexible, malleable, in order to continue adding difficulty to the routine, and to add spice to the routine (nothing will kill the habit more than routine).
If you want more tips on how to put together a home gym exercise routine, check out Turbulence Training Program – a concrete and concise exercise program where you’ll be taught techniques, tips and exercises to enhance the effectiveness of exercising at home.
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