{"id":192,"date":"2011-10-28T04:08:00","date_gmt":"2011-10-28T08:08:00","guid":{"rendered":"http:\/\/flirtingwithfitness.com\/exercise\/exercising\/home-gym-full-body-training-routines\/"},"modified":"2011-10-28T04:08:00","modified_gmt":"2011-10-28T08:08:00","slug":"home-gym-full-body-training-routines","status":"publish","type":"post","link":"https:\/\/flirtingwithfitness.com\/exercise\/exercising\/home-gym-full-body-training-routines\/","title":{"rendered":"Home Gym Full Body Training Routines"},"content":{"rendered":"<div style=\"float:left;margin-right:10px;\"><iframe loading=\"lazy\" height=\"69\" width=\"53\" src=\"http:\/\/widgets.fbshare.me\/files\/fbshare.php?url=https:\/\/flirtingwithfitness.com\/exercise\/exercising\/home-gym-full-body-training-routines\/&title=Home Gym Full Body Training Routines\n&size=large\" frameborder=\"0\" scrolling=\"no\" allowtransparency=\"true\"><\/iframe><\/div><div style=\"float: right; margin-left: 10px;\"><a href=\"https:\/\/twitter.com\/share\" class=\"twitter-share-button\" data-via=\"FlirtingFitness\" data-hashtags=\"exercise,exercises,exercising,fitness,health\" data-count=\"vertical\" data-url=\"https:\/\/flirtingwithfitness.com\/exercise\/exercising\/home-gym-full-body-training-routines\/\">Tweet<\/a><\/div>\n<p>But what do you do when you don&#39;t feel you have the energy to stop by the local gym on your way home? Or may be you don&#39;t have the time for a workout at the gym. You can only use 20 &#8211; 30 min.<\/p>\n<p>What&#39;s the solution then? It could be only one &#8211; a full body workout at your home gym.<\/p>\n<p>But first take this from me. If you don&#39;t have a home gym set up already, don&#39;t even think of missing a workout. Go to the local gym where you are a member. Missing a single workout can set a path for a habit. Vice versa, not missing a workout won&#39;t let you think of such an option.<\/p>\n<p>So, let&#39;s suppose that it&#39;s one of these days when you can&#39;t make it to the gym, and are planning on working out at home. That means you have a gym of some sort, already set up. <\/p>\n<p>In this article I want to advise you on your choices for a full body routine. The workout you will pick however, will all depend on how your home gym is equipped.<\/p>\n<p>For example you might have a home-gym machine. Or you might be a hardcore bodybuilder. Then you have free weights as your main equipment.<\/p>\n<p>If you belong to the first group &#8211; you own a home gym machine &#8211; this is the part you should be reading. <\/p>\n<p>The simplest home gym machines are equipped for at least several exercises such as: bench press, lat pull down, seated rows, biceps curls, triceps push-downs, leg extensions and standing hamstring curls.<\/p>\n<p>That&#39;s actually plenty. You can complete the whole body in a single session. <\/p>\n<p>Your circuit workout:<\/p>\n<p>\/Warm up\/ Crunches 2-3 x 15 &#8211; 30 Seated bench press 3 x 10 &#8211; 12 Lat pull-down 3 x 10 &#8211; 12 Front cable raises (machine behind you, lower pulley cable between your thighs) 3 x 10 &#8211; 12 Standing biceps cable curls (lower pulley cable, facing the machine) 3 x 10 &#8211; 12 Standing triceps push-downs (using the lat-pull down handle) 3 x 10 &#8211; 12 Leg extensions 3 x 12 &#8211; 15 Standing hamstring curls (facing the machine) 3 x 12 &#8211; 15 \/Cool down\/<\/p>\n<p>You have more options for replacing some of the exercises:<\/p>\n<p>Replace seated bench press wide grip with seated bench press close grip.<\/p>\n<p>Replace lat pull down with seated rows (facing the machine).<\/p>\n<p>Replace standing biceps cable curls with lying cable curls (lie down on the floor on your back and place your feet on the rolling pads for support).<\/p>\n<p>In case that you belong to the second group &#8211; you are a hardcore enthusiast or bodybuilder, the least equipment you have (I would guess) is an adjustable bench, a power rack, an olympic barbell set and a pair of dumbbells with adjustable weights.<\/p>\n<p>For you I&#39;d suggest two circuit routines. You can do only one of them or you can do two circuits, using both if you feel you have energy (and desire) to do that:<\/p>\n<p>Workout One\/Circuit One<\/p>\n<p>\/Warm up\/ Crunches 1-2 x 15 &#8211; 30 Flat bench press on the rack 2-3 x 12 &#8211; 15 Barbell rows 2-3 x 10 &#8211; 15 Seated dumbbell overhead presses 2-3 x 12 &#8211; 15 Barbell curls 2-3 x 8 &#8211; 12 Barbell lying triceps extensions 2-3 x 12 &#8211; 15 Squats 2-3 x 10 x 15 Stiff Leg Dead Lifts 2-3 x 10 &#8211; 12 \/Cool down\/<\/p>\n<p>Workout Two\/Circuit Two<\/p>\n<p>\/Warm up\/ Reverse crunches 1-2 x 15 &#8211; 20 Dumbbell flys 2-3 x 10 &#8211; 12 One-arm dumbbell rows 2-3 x 10 &#8211; 12 Dumbbell lateral raises 2-3 x 10 &#8211; 12 Seated dumbbell curls 2-3 x 8 &#8211; 12 One-arm overhead triceps extensions 2-3 x 8 &#8211; 12 Lunges (holding a pair of dumbbells) 2-3 x 12 &#8211; 15 \/Cool down\/<\/p>\n<p>Note that the number of reps is slightly higher than what you would normally do should you have worked out at the gym. I did it this way intentionally. My advice is that you use 50 &#8211; 70% of your One Rep Max due to the fact that you don&#39;t have a spotter. If you think you can go heavier please do, but at your own risk. <\/p>\n<p>That&#39;s it. Now that you finished your workout you deserve a nice, chilled protein shake. After all you are at home and can make it any way you want, right. And, yes, you should feel good because you didn&#39;t miss your workout.<\/p>\n<p><\/p>\n<div class=\"twitter-this\"><a class=\"showform\" href=\"javascript:none('')\" id=\"a\" onclick=\"mosform('');\" title=\"Compartelo con Twitter\">Twitter This<\/a>\n<div id=\"form\" style=\"display:none\">\n<form class=\"formtwit\" id=\"myForm\" action=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/post_to_twitter.php\" method=\"get\">\nUsuario: <input class=\"ttinput\" type=\"text\" name=\"usser\" \/>\n Password: <input class=\"ttinput\" type=\"password\" name=\"pass\" \/>\n <input type=\"hidden\" name=\"title\" value=\"\" \/>\n <input type=\"hidden\" name=\"permalink\" value=\"https:\/\/flirtingwithfitness.com\/exercise\/exercising\/home-gym-full-body-training-routines\/\" \/>\n <input type=\"submit\" value=\"&raquo;\" \/>\n <img decoding=\"async\" id=\"loader\" src=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/ajax-loader.gif\" alt=\"cargando...\" \/>\n <\/form><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Home Gym Full Body Training Routines<\/p>\n<p>\nBut what do you do when you don&#39;t feel you have the energy to stop by the local gym on your way home? Or may be you don&#39;t have the time for a workout at the gym. You can only use 20 &#8211; 30 min.<\/p>\n<p>What&#39;s the solution then? It could be only one &#8211; a full body workout  <a href=\"https:\/\/flirtingwithfitness.com\/exercise\/exercising\/home-gym-full-body-training-routines\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n<div class=\"twitter-this\"><a class=\"showform\" href=\"javascript:none('')\" id=\"a\" onclick=\"mosform('');\" title=\"Compartelo con Twitter\">Twitter This<\/a>\n<div id=\"form\" style=\"display:none\">\n<form class=\"formtwit\" id=\"myForm\" action=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/post_to_twitter.php\" method=\"get\">\nUsuario: <input class=\"ttinput\" type=\"text\" name=\"usser\" \/>\n Password: <input class=\"ttinput\" type=\"password\" name=\"pass\" \/>\n <input type=\"hidden\" name=\"title\" value=\"\" \/>\n <input type=\"hidden\" name=\"permalink\" value=\"https:\/\/flirtingwithfitness.com\/exercise\/exercising\/home-gym-full-body-training-routines\/\" \/>\n <input type=\"submit\" value=\"&raquo;\" \/>\n <img decoding=\"async\" id=\"loader\" src=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/ajax-loader.gif\" alt=\"cargando...\" \/>\n <\/form><\/div><\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[3],"tags":[6,8,7,9,10],"class_list":["post-192","post","type-post","status-publish","format-standard","hentry","category-exercising","tag-exercise","tag-exercises","tag-exercising-2","tag-fitness","tag-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/posts\/192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/comments?post=192"}],"version-history":[{"count":0,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/posts\/192\/revisions"}],"wp:attachment":[{"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/media?parent=192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/categories?post=192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/tags?post=192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}