At Home Training | Home Workout

Author Rod FerrisFitness Level AdvancedType Muscular Definition
Days in Plan 3 Days Rest Between Sets:
1:00-1:30 minutes
Duration40 Min per session
Home workouts are usually different than other gym workouts because you don't normally have much room or have much equipment to use.

Home Workout Equipment

To combat this most people should buy

1. A set of dumbbells that go into itself which you'll see at any fitness equipment store. You can buy upto 120lb dumbbells that take up the space of 2 dumbbells.

2. You should also buy an elastic band/exercise band. This band can be hooked around your dumbbell rack for support during most of the exercises you'll need with the exercise band.

3. An exercise ball is extremely important and can be used to sit on at the dinner table, at the office or infront of the tv. The ball is an integral part of any home exercise/workout program because it can take the place of an incline or flat bench. Not to mention it throws your body slightly off balance during the typical exercises you would do at a gym.

Home Workout Exercises

There are many more exercises that you can do with the:
Exercise Band
Exercise Ball
Dummbell Exercises

In this program we will focus on trying to work on many compound exercises which can be easily done at home to help create more muscle mass and decrease overall body fat. Be sure to drink a protein/carb shake during every strenous workout routine, this helps repair the muscle tissue and extends aerobic endurance.

Home Workout Structure

Home workouts are usually performed because the exerciser no longer has time to do a workout at the gym. We have created a 1 day program which can be performed on monday, wednesday and friday for simplicity. Make sure to change up the type of exercises by clicking on the above home workout exercise links to find more types of exercises which will work at home.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Whole Body
Jump Squat Exercise Picture 1. Jump Squat
Sets: 3Reps: 12
DeadLift Exercise Picture 2. DeadLift
Sets: 3Reps: 12
Notes:Try this exercise with your dumbbells instead.
Ball Incline Dumbbell Press Exercise Picture 3. Ball Incline Dumbbell Press
Sets: 3Reps: 12
Arnold Press Exercise Picture 4. Arnold Press
Sets: 3Reps: 12
Dumbbell Power Cleans Exercise Picture 5. Dumbbell Power Cleans
Sets: 3Reps: 12
Dumbbell Calf Raises with Exercise Ball Exercise Picture 6. Dumbbell Calf Raises with Exercise Ball
Sets: 3Reps: 12
Lying Bicep Isolation Curls Exercise Picture 7. Lying Bicep Isolation Curls
Sets: 3Reps: 12
One Arm Dumbbell Tricep Extension on a Ball Exercise Picture 8. One Arm Dumbbell Tricep Extension on a Ball
Sets: 3Reps: 12
Exercise Band Ab Ball Crunches Exercise Picture 9. Exercise Band Ab Ball Crunches
Sets: 3Reps: 12
Exercise Ball Lower Back Extensions Exercise Picture 10. Exercise Ball Lower Back Extensions
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

At Home Training | Home Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

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