Many gym workouts can be done at home without expensive equipment. Whether you want to get stronger, leaner or faster, do full body exercises because you are working more than one muscle group and burning more calories in less time. Invest in a few inexpensive pieces of equipment and you'll be ready to exercise.
Dumbbell Squat Press
The dumbbell squat press requires you to use your legs and buttocks to lower and lift your body while using your trunk and spine to stabilize your body and maintain balance. The drive of the squat allows you to lift the dumbbells over your head.
Carry both dumbbells over your shoulders with your elbow close to the midline of your body. With your feet shoulder-width apart and toes pointing forward, lower your buttocks to the ground as low as you can. Maintain a tall spine throughout the exercise. As you exhale and stand up, press your arms overhead. Lower the arms and body down to a deep squat and repeat the movement.
Do three sets of 10 to 12 reps If you can do more than 12 with little difficulty, increase the weight. If you cannot do more than 10, use less weight.
Pull-ups and Push-ups
Push-ups and pull-ups are the most basic calisthenics for the upper body. For the pull-ups, you will need a pull up bar installed at home, such as over a sturdy doorway.
To do a regular push-up, place your hands on the floor about shoulder-width apart and your feet close together. Lower your body and hips to the ground while maintain a neutral spine. When your face and body is almost touching the ground, push yourself back up. Do not arch or hunch your back or stick your butt up.
To do a pull-up, grab the bar about shoulder-width apart and pull your body up until your chin is level with the bar. Then lower your body all the way to start position and repeat. Do not arch your back or over-extend your neck. You can do this with an overhand or underhand grip.
Medicine Ball Rotations
Medicine ball rotations train torso acceleration and deceleration during rotational movements. You can rotate horizontal to the floor or in a diagonal pattern from your shoulder to the opposite hip.
For the horizontal twist, hold the ball in front of you and twist your torso to the left while your left foot stays in place and your right hip and leg twists to the left. When you twist to the right, the right foot stays in place and your left leg and hip twists to the right. For the diagonal chops, the leg movements are the same, but you are starting from above one shoulder and swing down toward your opposite hip or leg.
Kettlebell Deadlifts
The deadlift is a hip and core exercise that requires you to bend forward at your hip and lift the kettlebell with your buttocks while maintaining a strong, neutral spine. Stand with feet shoulder-width apart and a kettlebell between your legs on the floor. Get a strong grip with your right hand and put your left hand on your lower back to make sure that it does not flex.
Bend forward at your hips like a bow while maintaining a neutral spine and your knees slightly bent with your shins perpendicular to the floor. Stand straight up, using the strength of your buttocks to lift the weight and your trunk to brace the spine from injury. Lower the weight and your torso back to start position and repeat.
References
- "Essense of Program Design": Juan Carlos Santana; 2004
- "Athletic Body in Balance": Gray Cook; 2003
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