Here is my home gym. Try the following full body workout with this basic equipment:
Warm-up - 5 min. jog on treadmill, dynamic stretching
2-3 sets per exercise, 10-12 reps per set
(60-90 sec. rest between each set)
Dumbbell Bench Press
Barbell Squats
Bent-over Barbell row
Dumbbell Shoulder Press
Deadlifts (or dumbbell romanian deadlifts)
Dumbbell triceps extension
Dumbbell biceps curl
Ab crunches on the physio-ball (3 x 15 reps, 30 sec. rest between sets
You can run this in order for 2-3 sets per exercise or you can run it as a circuit - do each exercise once in order then go through it 2-3 times.
To increase the intensity - decrease the rest time between sets (30 seconds) or do jumping jacks or jump rope for 30-60 seconds between sets.
Cooldown - walk 5 min. on treadmill, static stretching
DISCLAIMER: this workout is for informational and educational purposes and is not medical advice. Please consult a medical or health professional before you begin any exercise program or if you have questions about your health.
home gyms are best option to save our time. the gym center have very long queue and many problems we are facing there. i think home gyms are best options for best exercise schedule.
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