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How to Start an At Home Weightlifting Program

Posted 02-04-2020
In Workouts & Weightlifting

How to Start an At Home Weightlifting Program

Working out at home makes a lot of sense. For a start, there’s the convenience factor. Home training allows you to train whenever you get the urge. It also keeps you regular, eliminating a lot of the excuses that those who have to travel to their workout destination inevitably come up with.

Another major plus of home training is that you don’t have to stand around waiting for machinery or barbells to become free. An effective workout builds upon itself, with the intensity ramping up with each succeeding set. You can’t do that when you’re sitting around waiting for the bench to free itself up.

Home workouts don’t have to be complicated, expensive or space demanding. In this article, we’ll assume that all you’ve got is a pair of medium weight dumbbells, an exercise bench and a Gymboss gym timer.  Your gym timer is the key to the effectiveness of this workout. It will allow you to keep to set workout nd rest times to ramp up the intensity without having to use extra resistance.

The Workout Rationale

In this workout we’ll hit every major muscle group in the body with compound exercises that burn calories while they build and shape muscle. We’ll also use super-sets, where you go directly from one move to another without rest and intervals to make maximum use of the limited resistance that we’ve got. Each superset will be repeated 3 times.

We are also going to be making maximum usage of a gym timer to regulate our rest between sets and workout time.

 

The Workout

Set your Gymboss gym timer for 60 seconds on the Wall Sit and then 45 seconds rest between sets.

1) Bulgarian Split Squats

Stand with your feet hip width apart, and place one foot to the front with your knee slightly bent, and your rear foot on top of a bench behind you. Hold a dumbbell in each hand.

Keeping your body upright and your head facing forward, lower your rear knee almost completely to the floor. Maintain your balance with your right foot.

Slowly straighten your front leg to return to the start position. Repeat for the required number of reps before switching to the other leg.

supersetted with

Wall Sit

Repeat this superset 3X with 45 seconds rest between each superset (use your gym timer to keep yourself honest!)

Sit against a wall as if you are in a chair. Maintain a 90-degree knee bend and keep your hands against the wall. Now stay there for sixty seconds!

 

2) Decline Dumbbell bench press

On this exercise you will set your Gymboss timer for 45 seconds. Your goal is to continue smoothly completely reps until the interval timer beeps.

Set your workout bench to a slight decline position of 30 degrees. Now lie on the bench with a pair of dumbbells in your hands. With your palms facing forward, push the dumbbells to full extension so tht they end up over you’re your mid chest. Contract your pectorals in the top position and then slowly lower the dumbbells to a full stretch so they are end up at your armpits.  Repeat for the required time period. 

supersetted with

Decline Push-Ups

Assume a push up position with your feet on your workout bench and your body in a straight line as it angles down to the floor. With your hands slightly wider than shoulder width preform push ups until you can’t do another one with goof form!

Repeat this superset 3X with 45 seconds rest between each superset (use your gym timer to keep yourself honest!)

 

3) Incline Bench Dumbbell Row

On this exercise you will set your gym timer for 45 seconds. Your goal is to continue smoothly completely reps until the gym timer beeps.

Place a pair of dumbbells at the base of an incline bench set to 45 degrees. Now lie face down on the bench. Reach down to grab the dumbbells. Arch your lower back and lift your chin as you row the dumbbells up to your rib cage. Slowly lower and repeat.

supersetted with

Renegade Rows (10 reps each arm)

Lie on the floor in the top push up position with a pair of dumbbells in your hands and resting below you. Now row one of the dumbbells up to your torso, coming all the way to your ribcage. Repeat on the other side.

Repeat this superset 3X with 45 seconds rest between each superset (use your gym timer to keep yourself honest!)