Wan’t to look like a fitness model following a workout program from your own home? Visit www.i-want-abs.com to find out more about the program. Ever wondered how the female fitness models are able to achieve the cellulite free, six-pack abs, firm and toned bikini body? Well this awesome female workout routine shows how you can achieve the fitness model look, all in the comfort of your own home. Jennifer’s story was shown on the Oprah Winfrey show, and her program is designed for all the busy ladies who don’t have time to go to the gym. Her program involves doing exercises around the house. Check it out if you want to: -tone your arms -exercises to get a flat toned tummy -exercises for the problem areas such as the buttock, thighs, and build firm cellulite free legs -learn how to eat to burn fat and build muscle -weight lifting in your own home without going to the gym -need a cardio plan to help speed up your metabolism To check out the program visit www.i-want-abs.com

WWW.LIVEONCE.CA Here are some exercises you can do at home to help strengthen and tone your body. We are using only weighted balls, a band and a mat for these exercises. Please remember to always consult a doctor before beginning any exercise program. I did not include a warm up or stretch in this vid, so please ensure you do both before starting the exercises. The exercises in the video are meant to be done consecutively, to fatigue (or 1 min each), rest and repeat at least 2 more times. If you have any questions or would like to see any specific exercises (for particular muscle groups) feel free to contact me anytime. Thanks for watching! Elisabeth www.LiveOnce.ca

Home gym with smith machine, olympic bench, body solid G5S, cable cross over, leg press, barbell, dumbells

Now I use low cost equipment and get heaps better results. I can go outside and train, or I can train in front of the television. I can train in the living room and watch the kids at the same time. Or I can pack it all up and take it to the park and train with friends and clients in a different setting. No longer am I stuck in the study. And as I said, the results have been amazing. So what do I use?

First off I would recommend a good set of adjustable dumbbells. You know the ones where you can add or remove weight plates as required. I actually have a couple of sets. One I keep quite heavy for use with leg exercises and one set that I change around a lot more depending on what exercises I am doing. These will probably be your most expensive purchase, but you will use them over and over. There are so many different ways to use them and you can easily work your whole body in any number of ways. Almost any exercise can be done with a set of dumbbells.

Another piece of fitness equipment I use a lot are my medicine balls. There are so many different ways to use medicine balls too. You can get them quite cheap at large sporting goods stores or from the internet. I use a 4kg one and a 6 kg one. I use these in every session with my Personal Training clients and Bootcamps too. They are great to use on your own or for partner work.

One of my most used pieces of equipment is a step. I had a friend build me one from some timber he had laying around. It is about 12 inches high and wide and about 4 foot long. Clients can get on either end of it and step up and down together. It is amazing how much harder they can go with someone else to keep up with. The step combines well with the dumbbells or the medicine ball for step ups, step downs, sideways step ups, lungeing off the box or onto the box or even dips off the side. You can also jump on and off the box or even use it to do push ups with. Put your hands on it to make them easier, or your feet to make it harder. Clients that find it hard to get up and down from the floor, can even do ab exercises on it and it doubles as a bench as well. To improve fitness, a step is invaluable.

Another cheap piece of fitness equipment is the humble skipping rope. Uses are obvious and you will be surprised how hard it is if you haven’t tried it lately. If you persist though, you will improve your fitness really quickly with regular jump rope sessions and they are great for weight loss too.

There are many other inexpensive items to include in your home gym set up. These can include resistance bands which are great to take on holidays and yoga type mats which come in real handy when training outside on hard surfaces. Kettlebells are a great item to have, but they can be quite expensive so search around for them. There are many suppliers on the net. I use them a lot in my training sessions and my clients love them too. There are many kettlebell exercises for either strength development, endurance improvement or fat burning, and they work really, really well.

These are just some of the inexpensive ways to equip your home gym. Don’t be fooled into thinking you need an expensive pinloaded weight machine. All of my clients, not to mention myself, have fantastic results without them.

There are a few basics for every home gym, and the cost of these will likely reach one to two thousand dollars for everything. But when one considers the advantages – complete privacy, convenience, and never having to pay a membership fee again – it can be a very good investment.

Power cage

At a cost of under $200, this machine is useful for squatting safely. Get one.

Chin bar/Dip machine

Available from Sports Authority for $120 or so, this station allows the bodybuilder to complete chest dips, chin-ups, and wide-grip pullups.

Adjustable bench with leg attachment

This is essential, at a cost of under $200 Flat and incline bench press, lying leg curls and leg extensions, as well as all free weight barbell and dumbbell movements

Olympia weight set

A 300 pound weight set (found many places for around $100) should suffice most lifters. Purchase additional 45 pound plates as needed.

Dumbbells

Adjustable dumbbells are available at high costs. Plain hex dumbbells run about .25 per pound. Pick up more as you grow into them!

Rubber floor mat tiles

Purchased at any Wal-Mart for around $20, these will protect the floor from damage incurred with movements like the deadlift, as well as anytime a weight is dropped.

CD Player

One of the boons of working out at home is that you don’t have to settle for soft rock piped out of the gym house stereo system, and you don’t have to worry about tangled wires or dead batteries with an mp3 player. You can listen to whatever you want at whatever volume you choose.

Remember, this is a huge investment, so don’t tackle it until you know you can commit to it. Buy quality, as this equipment can last you a lifetime. Add mirrors, progress charts, and other items to personalize the place. Calf machines, triceps pushdown machines, and others should be added every few months as budget allows for it. Enjoy it – you are now the king of the gym!

If you have a larger measure of cash in hand accessible and the unneeded space in your house, a Bowflex home gym will fulfill many of your requirements.  Although there are various Bowflex models, none of them are for those on a frugal budget.  The standard model will cost around $600 with the advanced model going up over $2000.  So, before investing, be positive that it is right for you and that you are not paying for functionality you do not need or want.  Bowflex has welcomed positive reviews from satisfied clients.  One of the gains to purchasing a piece of equipment such as this is that you are able to use it for several different workouts such as leg curls and squats.

Another good investment is an Olympic barbell and rack.  These come with an assortment of weights ranging from 5 or 10 pounds up to 30 or more.  Keep in mind that you can invariably buy additional weights as required.  You should also think about an adjustable bench press rack and a squat rack.  A few moderate dumbbells would give you a complete set of home gym fitness equipment.

However, not everyone has the financial resources or additional room in their residence for a complete gym set up, there are some other pieces of fitness equipment that will also work and cost up to $1000.  For a minimum price, invest in an Olympic barbell and a modest selection of dumbbells and some barbell plates.  An exercise bench will also be required along with a barbell rack.  This listing of equipment is more intermediate than novice, nevertheless if you are serious about employing domestic gym equipment to better your fitness you will need this set of equipment at some point anyhow.

If you are on a severely small budget, begin with a couple of adjustable dumbbells and a few assorted weights.  This will assist to get you started.

There are a few basics for every home gym, and the cost of these will likely reach one to two thousand dollars for everything. But when one considers the advantages – complete privacy, convenience, and never having to pay a membership fee again – it can be a very good investment.

Power cage

At a cost of under $200, this machine is useful for squatting safely. Get one.

Chin bar/Dip machine

Available from Sports Authority for $120 or so, this station allows the bodybuilder to complete chest dips, chin-ups, and wide-grip pullups.

Adjustable bench with leg attachment

This is essential, at a cost of under $200 Flat and incline bench press, lying leg curls and leg extensions, as well as all free weight barbell and dumbbell movements

Olympia weight set

A 300 pound weight set (found many places for around $100) should suffice most lifters. Purchase additional 45 pound plates as needed.

Dumbbells

Adjustable dumbbells are available at high costs. Plain hex dumbbells run about .25 per pound. Pick up more as you grow into them!

Rubber floor mat tiles

Purchased at any Wal-Mart for around $20, these will protect the floor from damage incurred with movements like the deadlift, as well as anytime a weight is dropped.

CD Player

One of the boons of working out at home is that you don’t have to settle for soft rock piped out of the gym house stereo system, and you don’t have to worry about tangled wires or dead batteries with an mp3 player. You can listen to whatever you want at whatever volume you choose.

Remember, this is a huge investment, so don’t tackle it until you know you can commit to it. Buy quality, as this equipment can last you a lifetime. Add mirrors, progress charts, and other items to personalize the place. Calf machines, triceps pushdown machines, and others should be added every few months as budget allows for it. Enjoy it – you are now the king of the gym!

“Do I have to join a gym to build muscle and a strong body?”

The answer is simply “No”. You can build muscle at home with the right equipment and the correct program planning. So there you can follow an evenly effective bodybuilding program from the comfort of your home without having to step into a gym.

You may have personal different reasons not to join the gym:

Maybe you are not able to afford the membership cost as it is too expensive for you.

Maybe you are everyday in a busy lifestyle and have no time enough to travel to the gym.

Or, maybe you are just too embarrassed or feel uneasy to be trained in a common gym setting at this time.

Whatever reasons you have, don’t worry!

In fact, in the past 2 years of my very first time, I started out my bodybuilding at my home with few necessary equipments and the correct program I used to apply. And doing this way could be really fantastic to me.

I didn’t worry about the traveling time to and from the gym back to my home. I just got to my home and found all equipments were there and ready for me to use it right away.

I could be surrounded with my favorite music I wanted to listen to, as loud as I wanted to hear without having to think it would disturb anyone around me.

I was able to grunt, yelp and scream whenever I wanted during my sets without disturbing anyone.

When I was in exhaustion at the end of my workout, I could stretch out on the floor knowing I didn’t have to hobble to my car and spend some more time driving back home.

It was fantastic, really!

However, the only one disadvantage is you have less selection for your exercise because you will not have many ranges of use of machinery such as a shoulder press, leg curl or calf machine. You can buy sort of these machines if you are able to afford and have a training plan at home over long period of time. But I think that not possible for the majority of people can simply make a purchase for those machines.

I have good news!

You don’t have to require any deluxe equipment for your bodybuilding routine to build muscle at home. You can simply use Free Weight exercise to replace the regular machine that you usually perform at the gym.

There are five basic equipments that you should have at your home gym:

1) An adjustable barbell with free weight plates – It would be better if you choose a cast iron one. Make sure you purchase enough free weight plates in different weight range so that you can develop your workout continually in weekly basis.

2) Adjustable dumbbells – You can not only save much money from buying the barbell and dumbbells together in one set rather than an entire set of dumbbells, it also gives you much more efficiency using this equipment.

3) A bench with incline adjustments – You must have a good durable and stable bench. This will let you perform bench press and other seated movements correctly. If possible you should buy the adjustable bench so you have more safety using an incline position to your exercise.

4) A chin-up bar – You can usually purchase these at 15-20 dollars. Make sure you have any where inside a door frame so that a chin-up bar can be placed firmly when used.

5) A squat rack – Usually this is the largest equipment purchase. It costs much for you to purchase as full squat rack. Unless you have a leg press machine, you’d better use Squats as they are not a replaceable movement and always take an important role of your workout routine.

In case you can’t afford a set of squat rack, you will need to be creative. A significant idea is having other sort of equipment that allows you to unrack a bar with loads of free weight plates and drop them onto a safety catch (or the floor) if you want to rest off during the lift.

Be careful when you squat. Do NOT ever squat without a secure area to drop the loaded bar! Generally, full set of squat racks will equip a chin-up bar at the top portion, so you can get benefit 2-in1 if you make a purchase one.

So it will be possible for you to build muscle at home with the 5 basic pieces of equipment to be set up at your home gym. As long as you have 5 basic equipments in your home, you can do your exercise which gives you an equally effective workout as same as you perform at traditional fitness gym. The bottom line is you don’t have to join the high price gym.

Here’s some ideas for equipment that I consider a good investment for a small home gym set up:

A set of Dumbbells:  You can do pretty much any move imaginable with a set of dumbbells, including all moves designed for the barbell.  Just hold two dumbbells even with each other like you would if gripping a barbell and go for it, with the same form and move.  An even more cost effective way to invest here is to find a set of adjustable dumbbells that adjust as low as 5lbs and as high as 100 lbs.  You’ll save a lot of room too.  I chose to get a proper set of regular dumbbells because I like to do supersets and find adjusting and readjusting to be a pain in the butt.  Pick what’s right for you.

Fitness Bands:  These make pretty much any cable move you’d do in a gym possible at home.  Just make sure you also purchase a door anchor for each weight fitness band you buy (because switching out your door anchor from band to band depending on your exercise is also a pain in the butt).  Fitness bands can be used to do weighted squats, bicep curls and other various exercises.  With a door anchor you can also use your fitness bands to do Lat Pulls, Cable Rows, Cable Crunches, Presses, cable tricep extensions… the list is limited only by your imagination.  If you’re not sure what other exercises you can do, invest in one of those small pamphlets that outlines all the exercises … or head to YouTube and start watching videos.

Fitness Ball:  if you don’t have room for a big ball rolling around your home consider removing one chair and using it as a chair when you aren’t exercising with it.  These are great for core strengthening and can also double as a bench for some exercises such as bench press and flyes.

Jump Rope:  a great way to get some cardio without leaving your livingroom!!  Just make sure you move any furniture or breakables well out of the way first.  But you really don’t need more than about 5 square feet and a 8 foot ceiling to jump rope in your home.  That’s all I have.

And finally:

A Pull-up Bar.  Well worth the investment.  If you think you can’t do pull-ups, you’re maybe right, but the road to being able to starts with one attempt.  It doesn’t take long to be able to do just ONE.  Two comes VERY fast after that, and soon you’ll be doing them and bragging to all your friends how many you can do.

There you go.  Some minor investment in these pieces of home equipment will not only save you hundreds of dollars on gym fees but will also give you the ability to do well-rounded workouts right in your own home, regardless of how small your space is.

Enjoy!

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