Older man lifting weights in a gym

Basic Home Gym

Basic Home Gym

 

So your thinking about starting to get fit and your first idea is to purchase that high tech all in one home gym. When you know deep down that your probably going to end up hanging your clothes on it and eventually sell it off second hand on castanet. So why don’t you start by getting a few basic things and begin to practice training a little. You really don’t need a ton of stuff when your starting out and your training definitely does not need to be overly complicated, your body at this stage will develop with anything you do to it. Your focus should be on perfecting very simple movements and getting a sweat on.

Here is your shopping list

  • 8-12lb Wall ball
  • A Knee height plyometric box
  • A Matt
  • An AbMatt
  • 2 X 12-20lb Kettle-bells

Here is your list of things to practice

  • Squats
  • Lunges
  • Push-ups
  • Kettle-bell swing
  • AbMatt crunches
  • Step-ups onto the plyo box with or without weight
  • Burpees
  • Squats with kettle-bells (Goblet squats)
  • Thrusters with kettle-bells (Squat shoulder press)
  • Bent over kettle-bell rows
  • Jump squats
  • Kettle-bell cleans and snatches

With regards to how to structure your workouts it really does not matter to much, always make sure you warm up, stretch and mobilize all your joints. And then just choose a few from the above and focus on your technique, loop them, do as many as you can or loop a few particular exercises together and set a time to go for. But as I said your structure at this stage is not important just gradually increase the workload, paying attention to your form and be progressive.

Example workout

  • 10 squats butt touches the wall ball
  • 10 squat wall ball throws
  • 10 wall ball smashes
  • 20 AbMatt crunches
  • 10 thrusters
  • 10 burpees
  • 10 kettle-bell snatches each hand
  • 10 push-ups

Loop the above workout 6 times and record your time, the next time beat it.