This time of year in the US Fall has arrived and the thermometer starts to drop. The masses at the gym during the summer start to thin and people prepare for winter. The problem with this is that we are doing less exercise when Thanksgiving and then Christmas hits with mountains of food at family feeds. This leaves us in the spring with somewhat of a spare tire.
That is why it can be good to invest in some home gym equipment for those cold months in which we dread the trip to the gym and the icy barbells. Simply pick a spare room (guests can sleep on the couch, they’ll be fine :-) ) or the garage (with a heater of course) and start filling it with one piece of equipment at a time.
I recommend a treadmill, bench (preferably with incline and decline options though a flat one will do), a power rack with a pull up bar on it and a few adjustable dumbbells and barbells with 100kgs assorted weights to start with. With this equipment you can basically do any workout that you could do at a gym. Additionally you can add a yoga mat and light preset dumbbells for more variety in core work. A secret fitness fact is that a TV or cd player can also be handy if you train alone for cardio sessions.
The internet is the easiest place to buy equipment. There are many websites out there that sell high quality discount treadmills and weight equipment. Below is a simple full body weights routine to do 2 times a week. Add 2-3 sessions of cardio on top of that.
Warm up on Treadmill 10 mins. You should be breathing heavily.
Upper:
1 Arm DB Row 2-3 x 12
Pushups 2-3 x 12
Bent Over BB Row 2-3 x 12
Standing DB Shoulder Press 2-3 x 12
*Ensure scapula control on rowing exercises. Superset pushes and pulls for a more challanging upperbody workout.
Lower and Torso:
Power DB Lunges 3 x 10 each leg
BB Back Squats 3 x 12
Supine holds 3 x 30s
Prone Holds 3 x 30s
Alternate beginning the upper and lower parts each workout.
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