Create your Own Challenging Workouts: The $60 Home Gym

Getting a good workout does not require expensive gym memberships and/or equipment.  With some creativity and a few inexpensive training tools you can create your own challenging workouts. Skipping Rope: $10

Stability Ball: $30

1 set of 20lb DB’s: $20 – you may purchase a different weight if you wish

Note: DB = dumbbell                        SB = Stability Ball

You might look at that list of equipment and think that you can’t get a good workout with only those 3 things; I would have to disagree so try this:

Home Circuit – roughly 30 minutes to complete.  Adding in a warm up and cool down/stretch you are easily finished in less than 1 hour.

Warm Up

1. Body weight squats x 20
2. Back lunges x 10 each leg
3. Push ups x 10
4. Go to a set of stairs in your house and step both feet up to the first step and then both feet down again repeatedly for 30 sec
5. Side lunges x 10 each leg

• Repeat 1 thru 5

Workout

In this circuit you will perform 10 different exercises.  Start the workout with 30-60 seconds of skipping and then perform 30-60 sec of skipping after each exercise.  If skipping is new to you start with 30 seconds, but it you are fairly comfortable go for the entire 60 seconds.  If you really feel like working hard do the entire circuit twice.

1. Back lunge with DB bicep curls 10 reps per leg – step back into a lunge with the DB’s held at arms length are your side, simultaneously stand and perform a bicep curl.  Repeat by stepping back with the other leg and simultaneously lowering the DB’s back down to your side.
2. Push ups with hands on DB’s 10 to 15 reps – perform push ups with your hands on the DB’s placed on the ground shoulder width apart, drop your knees to the ground if you are unable to maintain correct form.
3. Stability Ball hip flexor pull ins 15 to 20 reps – place the tops of your feet on a Stability Ball (SB) and your hands on the ground, hold your body rigid like a plank.  Slowly bring your knees to your chest and then back out again.
4. DB squat to overhead press 15 reps – grasp the DB’s at shoulder height, squat down and as you are standing press the DB’s overhead.  Lower the DB’s to the shoulders and you descend for the next rep.
5. DB bent over row 15 reps – grasp the DB’s and bend over at the waist with a flat back.  Maintain that position throughout as you row the DB’s up to your side.  Avoid shrugging the shoulders focus on pulling from your lats and midback.
6. SB crunches 20 reps – sit on your SB and then move slightly forward until your low back wraps around the apex of the SB.  Let you chest and shoulders drop and then flex through your stomach and return almost to a full seated position.
7. DB upright row 10 reps – stand tall grasp the DB’s and let them hang in front of you knuckles facing outward.  Pull the DB’s up to your chest keeping the elbows slightly higher that the wrists.
8. Single DB squat jumps 10 reps – grasp one DB in both hands and hold it in front of your chest.  Squat down and then jump up, land with good posture and with your feet shoulder width apart; land softly and squat directly into the next rep.
9. SB plank 30 – 60 sec – place the forearms on a SB with the shoulders directly above the elbows; support the body from toes and forearms.  Keep back as flat as possible.  Don’t let lower back sag.
10. DB bent over fly 10 reps – grasp the DB’s and bend over at the waist with a flat back.  Maintain that position throughout.  Let the arms hand long in front of your chest.  Raise the DB’s by ‘flying’ the arms back, don’t let the elbow angle change (the elbows should be slightly bent throughout)

Finish with some light static stretching.

Please consult your physician before starting an exercise program of any type.