If you own the basic equipment suggested in the column Inexpensive and Compact Home Gym, then you’re probably eager to put it to use. There are many exercises that can be done in your new home gym so let’s get right to it.
I will give you a few options for working each muscle group. All exercises can be done on the bench and some can be done on the bench or ball. I will indicate the ball exercises with an asterisk (*):
Chest
- Push-ups
- Dumb Bell (D.B.) presses together or alternating
- D.B. flies together or alternating*
Back (upper)
- D.B. rows
- Bent-over reverse D.B. flies*
- Back extensions* 3
Back (lower)
- Dead-lifts
- Good mornings
- Back extensions*
Shoulders
- Seated overhead presses*
- Standing overhead presses
- Front delt raises*
- Side/lateral delt raises*
- D.B. upper cuts
Legs
- Bench squats with or w/o D.B.
- Bench step-ups with or w/o D.B.
- Lunges with or w/o D.B.
- Hip adduction with or w/o D.B.
- Hip abduction with or w/o D.B.
Biceps
- D.B. curls together or alternating
- D.B. concentration curls
Triceps
- Dips off of bench
- D.B. kick-backs*
Calves
- Standing calf raises with or w/o D.B. together or alternating
Core
- Crunches on floor, ball or bench
- Standing side bends with or w/o D.B.
- Seated core twist
All exercises marked with the asterisk should be considered mid-level to advanced exercises. Exercises executed on the stability ball require additional stabilization and thus should not be attempted until core strength has increased from a beginner level to mid-level. The stability ball is however a good way to improve core strength.
Before beginning a fitness regime, be sure to get clearance from your doctor. Once cleared to begin exercising, it is important to begin slowly, gradually progressing as your endurance and strength levels increase. Your main focus should be to maintain a regular workout schedule, allowing you to slowly but consistently improve your fitness level.
Having a gym at home should offer some assurance that you are able to consistently exercise. Do not try to do too much too soon; it is best to designate an allotted amount of time for your workout and gradually increase it periodically (weekly, bi-weekly) until you reach 30 to 60 minutes per workout. Keep in mind that you don’t have to do all workouts in your gym; diversify your routine with walking, swimming, biking, dancing or other activities that allow you to move your body.
"There are many ways of going forward, but only one way of standing still." -Franklin D. Roosevelt-
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