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I've been wanting to do this blog post for quite a while now (and add all this stuff to my "home gym" page as well) so today I finally pulled out and photographed all of my home gym equipment to share with you guys! Warning...I have been building my home gym over the last five years this is going to be a long post! The big guys...
 Adjustable bench So over in the far corner I have my adjustable squat/barbell rack with the Swiss ball. I keep them here when I'm not using them so they don't block half the living room. The weightlifting bar (it weighs 12.9 lbs and can hold up to 200 lbs) is in front of the entertainment center so that's out of the way as well and I have several sets of plates that range between 2.5 lbs to 25 lbs. Eventually I want to upgrade to an actual olympic barbell but I don't need it at this time as I'm nowhere near being able to lift 200 lbs. As you may be able to see behind the weightlifting bar rack, there's two shelves on the entertainment center that hold most of my yoga accessories, foam rollers and ankle weights. I also have my adjustable bench against the wall on the other side of the room so it stays out of the way and I can pull it out when I need it. I do want to upgrade to a bench that has several incline adjustments instead of just one but I'm not planning on doing that until my current bench falls apart. The workout closet and anchored band area...
The workout closet/anchored band area is my space. Several years ago we emptied out an old closet that we never used, took off the door, added hooks and shelving and turned it into my workout "closet." This is where the majority of my equipment is kept and where I use my anchored bands the way I would use a cable machine. There are seven anchors in blue and pink (because I ordered them at different times and didn't have a choice of colors) that are bolted to the wall that I use for my band workouts. They go from nearly touching the floor all the way up to the ceiling in increments that were measured to my body since they can't be moved and I absolutely love them! I've gone all the way up to 80 lbs using them and they've held pretty well (although the wall does protest a little) so I'm hoping to get years of use out of them! As you can see in the photos, the walls and doors around the closet are covered in motivational posters, a stretching poster and muscles and bones of the body that helped me when I was studying for my CPT and Corrective Exercise specialties. Inside the workout closet... Fitness books and exercise DVDs
The inside of the workout closet is a busy place since that's where many things are kept. There is a shelf towards the top that hold my exercise books and workout DVDs that I use for cardio since I don't own any cardio equipment. The hooks below that hold my yoga mats with loop bands and pilates band hanging off of those. The shelf below that holds the small step bench as well as small hand and wrist weights and weighted balls. Over to the left are hooks that hold all of the bands that I own and 3 hooks right on the outside of the closet that hold the smaller accessories like the tricep rope, ankle straps, handles and the rest. The other half of the closet has a long set of small shelves (which were really hard to photograph) that hold sports towels, sneakers, body fat % monitor and smaller things like that. The large anchored band equipment like lat bars are also in there. The Pull Up Bar
Over in the doorway that leads to the hallway is my adjustable pull-up bar. It's a progression bar that has three settings and can be used for pull ups, bar pushups, inverted rows and so on. This was a great addition to my home gym and I try to hang on it several times a day to start progressing toward someday doing an actual pull up. The Weights... Adjustable Weights
One of the other things I have in the closet that I didn't take out because they're really heavy are my adjustable dumbbells that go from 5-52.5 lbs. I haven't used them a lot because I have separate dumbbells for what I need now and because I find them uncomfortable to use for most exercises. They just seem really big and wide and don't allow my body to move the way regular dumbbells so I'm not sure if I'm going to keep them. I also have a dumbbell rack that holds the dumbbells I use in every workout that go from 3-25 lbs, as well at two kettlebells. In the other photo you can see my other weight equipment: wrist and ankle weights that range from 1-25 lbs, 2 lb hand weights, two weighted balls (6 and 8 lbs) and a flex disc to balance on. Resistance Bands... Resistance, Pilates and Pull Up Bands Here I have all my resistance bands. I have hooked bands that I used with the anchors that range from 3 lbs - 80 lbs as well as pilates bands - light, medium and heavy, a set of loop bands that range from x-light to x-heavy, a long pilates band for stretching and two pull-up assist bands, one at 65-175 lbs and the other at 50-125 lbs. Anchored Band Equipment and Accessories... Anchored Band Accessories and Wooden Katana  Step Benches Here we have all of my weight training/anchored band work accessories. There's a curl bar, a long and short lat bar, a bar that has hooks on it so that I can attach to any of my hooked bands, an accessory bar, double-d handle, tricep rope, v-bar, two sets of ankle straps, a large handle and several small handles, weight lifting gloves, a barbell pad and my beloved wooden katana which I actually have a workout DVD to use with but the katana hits my ceiling when I try it so I need to figure something else out there. I also have two step benches, the little one that I've had for many years and the new one at the bottom which has three different heights: 6, 8 and 10 inches. I add little things to this section quite often so there will be updates here from time to time. Yoga & Pilates Equipment Yoga Mats  Yoga and Pilates Accessories This is what I have for yoga equipment so far but I also tend to add things to this section as well. I have the two yoga mats shown here which have hooks in the closet that hold them up but I also have a third mat in my car that I use when I workout outside of home. I also have a pilates reformer bar and several pieces of yoga equipment like blocks, a yoga wheel, yoga wedge and yoga straps. I've found the straps and blocks to be invaluable and use them all the time. Foam Rolling Foam Rolling Finally, here we have my foam rolling equipment. I've only been doing foam rolling for two years when I started learning about it while studying for my CPT and I definitely want to learn more about it. Here I have three foam rolls in different sizes and styles, a medium size ball that I use for my back and a little ball I just recently got that I use for my feet, back and neck. There are several more pieces I'd love to add to this, so this will be getting updated as well.
So this brings us to the end of my home gym! There are many, many more things I would love to add ranging from things like an olympic barbell and plates to heavier dumbbells to more band varieties to a bosu ball and all the way to a treadmill and everything in between, but everything depends on money and space (but mostly money) so adding them takes a lot of time and effort. Like I said at the beginning, I'm on year five of building of my gym and I absolutely love what I've made of it so far!
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 So last week when I was working out... last Wednesday maybe? I fell backwards off my workout bench and hit the floor hard.
On the plus side, this time I did not slam my head into the wall and end up with a concussion (unlike 2 years ago) but on the down side I sort rolled into a ball when I fell and really slammed my back hard :/ I didn't think it was too bad until I worked out the next day (I probably should have rested instead) but my back has been acting up pretty badly since then which is why I'm resting it now. Really hoping to be back to working out by the end of this weekend though! So after a week of working out I decided to go backwards and move abs back into their own day so instead of Push/Pull/Legs A-G with Abs every day I will be going back to Push/Pull/Legs/Abs A-G.
My workouts are really, really long with abs in them, around 2.5 hours total right, now but I know I have some really long days coming up where the workouts will top 3 hours if I keep going like this. In addition, by having my abs day back I may be able to add in an extra day of working out instead of taking two rest days since the workouts will be shorter. Due to this I'm also going backwards and starting fresh with Push Day A again tomorrow but I'll definitely be able to use higher weights on all my lifts!  Yesterday was my rest day and today I did one of my all time favorite yoga DVDs. This DVD is basically a long, relaxing yoga stretch and I love it for winding down and stretching out my body.
This ends my first week of consistent workouts and tomorrow I start week two with Legs Day B! Crunch Candlelight Yoga DVD - 43 Minutes  I wanted to point out, due to some questions, that the workouts I posted this week and will continue to post are workouts that I'm doing for MY workout plan.
These are not workouts I'm suggesting others do. They're built around my goals, time limitations and chronic/back issues. Of course, if anyone wants too, you're free to try them but I would never ask someone to start off with a 2.5 hour workout when they start out. These are my workouts, not what I would expect a client of mine to do! At some point I’m sure I’ll post workouts for others but unless it’s specifically stated, the workouts I’m posting are ones that I have done that day 💪👊  Day 5 working out done!! Now I have my two "off" days due to work: Friday will be my active rest day with 10,000 or more steps (if all goes well) and I decided that Saturday will be a fun, relaxing active day with something like gentle yoga, some kind of cardio or some kind of fun workout DVD. Then Sunday I'll begin my next round of 5 PPL days starting with Leg Day B.
Pull Day B - Back, Traps, Biceps, Forearms & Abs Plus Cardio & Full Body Stretch: 2 hours, 16 Minutes Total Time Warm-Up: 10 Minutes Walk in Place - 1 Minute Forearm Plank: 3 planks x 30 second hold Walk in Place - 1 Minute Bird Dog - 10 reps 10 reps x bodyweight of every exercise of Pull Day B Walk in Place - 1.5 Minute Back, Traps, Biceps, Forearms & Abs: 1 hour, 14 Minutes Floor Back Extension (feet against the floor) - 3 sets x 12 reps: bodyweight Single-Arm Dumbbell Row on bench - 3 sets x 12 reps: 3 x 12 lbs Seated Anchored Band Row w/double-d handle on bench - 3 sets x 12 reps: 3 x 50 lb band (doubled) + 4.4 lb handle Incline Bench Chest Supported Dumbbell Reverse Fly - 3 sets x 12 reps: 3 x 3 lbs Standing Side Dumbbell Shrug- 3 sets x 12 reps: 3 x 15 lbs Standing Dumbbell Alternating Hammer Curls - 3 sets x 12 reps: 3 x 10 lbs Dumbbell Concentration Curl - 3 sets x 12 reps: 3 x 8 lbs Seated Barbell Forearm Curl on bench - 3 sets x 12 reps: 3 x 7.4 lb small curl bar Flutter Kicks - 3 sets x 12 reps: bodyweight Wall Toe Reaches - 3 sets x 12 reps: bodyweight Oblique Side Crunch - 3 sets x 12 reps: bodyweight Cardio: 35 Minutes: “Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.62 miles Full Body Stretch (holding each pose for a count of 12 per side) - 17 Minutes  Everything is sore and I love it! I had a great Push Day B workout today and I really like the way my workouts transition now without a separate day for abs. Yeah, it makes the workout longer but so far I really like doing just the Push/Pull/Legs.
Tomorrow I have Pull Day B and then two days off from workouts due to work. I plan on making Friday my high step day and Saturday will be my rest day. Push Day B - Chest, Shoulders, Triceps & Abs Plus Cardio & Full Body Stretch: 2 Hours, 23 Minutes Total Time Warm-Up: 10 Minutes Walk in Place - 1 Minute Forearm Plank: 3 planks x 30 second hold Walk in Place - 1 Minute Knee push-ups - 10 reps 10 reps x bodyweight of every exercise of Push Day A Walk in Place - 2 Minutes Chest, Shoulders, Triceps & Abs: 1 Hour, 25 Minutes Forearm Plank with Glute Kickbacks - 3 sets x Failure: 1 x 30 sec (10 kickbacks), 1 x 24 sec (8 kickbacks), 1 x 18 sec (6 kickbacks) Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 12 reps: 3 x 10 lbs Barbell Incline Bench Chest Press - 3 sets x 12 reps: 3 x one 5 lb plate and one 2.5 lb plate on each side + 12.9 lb barbell Seated Dumbbell Arnold Press on bench - 3 sets x 12 reps: 3 x 5 lbs Anchored Band Shoulder Front Raise w/accessory bar - 3 sets x 12 reps: 3 x 10-12 lb band (doubled) + 1 lb accessory bar Anchored Band Internal Shoulder Rotation w/small handle - 3 sets x 12 reps: 3 x 10-12 lb band (doubled) Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 12 reps: 3 x 10 lbs 1-Arm Dumbbell Tricep Kickbacks on Bench - 3 sets x 12 reps: 3 x 5 lbs Anchored Band Standing Horizontal Tricep Extension - 3 sets x 12 reps: 3 x 5 lb band (doubled) Hollow Hold - 1 x 12 seconds, 2 x 10 seconds: Bodyweight Stability Ball Crunch - 3 sets x 15 reps: bodyweight Cardio: 30 Minutes: “Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.40 miles Full Body Stretch (holding each pose for a count of 15 per side) - 18 Minutes  I had a great Leg Day workout today even though it did 1.5 hours for legs and abs alone :/ Luckily I had the time for it today and hopefully they workouts won't run much longer than that in the future.
I had a new exercise today I added in a few months ago: the resistance band kneeling band thrusts and I loved them! Today was also my first time trying out the barbell pad that I got and it made a huge difference in how the barbell felt across my thighs/knee area during the seated calf raises! Looking forward to Push Day B tomorrow! Leg Day A - Glutes, Quads, Hamstrings, Calves & Abs Plus Plus Cardio & Full Body Stretch: 2 hours, 28 Minutes Total Time Warm-Up: 10 Minutes Walk in Place - 1 Minute Forearm Plank: 3 planks x 30 second hold Walk in Place - 1 Minute Glute Bridge - 10 reps 10 reps x bodyweight of every exercise of Leg Day A Walk in Place - 2 Minutes Glutes, Quads, Hamstrings, Calves & Abs: 1 Hour, 32 Minutes Dumbbell Goblet Squat (dumbbell held at chest level) - 3 sets x 12 reps: 3 x 12 lbs Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 5 lbs Seated Bench Weighted Quad Extensions - 3 sets with weights held between feet x 12 reps: 3 x 10 lbs dumbbells Prone Bench Dumbbell Hamstring Curl - 3 sets with weights held between feet x 12 reps: 3 x 10 lbs dumbbells Side Lying Hip Abduction with Loop Band - 3 sets x 12 reps: 3 x Heavy Loop band (15-20 lbs) around thighs Weighted Kneeling Hip Thrusts - 3 sets x 12 reps: 3 x 50 lb band Wall Glute Bridge with Squeeze (2 decorative pillows between thighs) - 3 sets x 12 reps (body weight) Seated Bench Barbell Calf Raises (barbell across thighs) - 3 sets x 12 reps: 3 x one 5 lb plate on each side plus 12.9 lb barbell Dead Bug - 3 sets x 12 reps: 3 x bodyweight Cross Body Touches - 3 sets x 12 reps: bodyweight Standing Anchored Band Oblique Crunch w/large handle - 3 sets x 12 reps: 3 x 30 lb band (doubled) Cardio: 30 Minutes: “Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.44 miles Full Body Stretch (holding each stretch for a count of 12 per side) - 16 Minutes |
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