The Basics of a Home Gym

Home Gym Basics, Weights, Dumbbells, Workout, Fitness

When I lived on the island, all I had to workout with was a treadmill. But after a couple of months of just using that and random DVD my mother had lying around, I discovered some online videos using weights. Being so new to using weight again (I used them back in high school, but only at school), I started slow and with a manageable weight. 5-lbs to be exact. Dumbbells are the easiest to find and low cost to help build your home gym. Another piece of affordable strength training equipment: the kettle-bell.

Some other handy equipment to have around, especially if you have the room, a jump-rope. Excellent way for some good cardio. You might want to get a step-bench to do some high intensity plyometric exercises like high-knee step ups or side lunges. I don’t have one since I use my old college trunk instead. It provides the same kind of height and sturdiness but without me having to buy a bench. Also, it doubles as my coffee table at the moment.

My EZ-Bar and plates I found at a garage sale. It was a great find. I think I got them all for under $25. That’s 4 10-lb plates, 2 5-lb plates, and the bar. I can do a lot of different workouts with them. Along with some of my favorite DVD likes Jillian Michaels Kickbox FastFix and Boh Harber’s Ultimate Cardio Body, working out at home is a hard as working out at the gym!

Check out this article by Northwest Pharmacy about How to Build a Budget-Friendly Home Gym!

Full-Body Circuit

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My new gym is really great! I love that I am to use all the equipment they have to offer and everyone is polite. One of my favorite full body workouts I got from watching an old Nikki Blackketter video. I think it’s an older one… or one that was made early this year. I did have to adjust it to my level by splitting it into three circuit splits rather than two: Dumbbell Circuit, Barbell Circuit & Full Body Circuit. I do about 5 to 6 sets with 12-15 reps each at a reasonably heavy weight, which currently for me is 15-20 lb on the DB & 30 on the Barbell.

Dumbbell Circuit

  • Underhand Row
  • Stiff Leg Deadlift
  • Alternating Bicep Curls

Barbell Circuit

  • Front Squats
  • Shoulder Press
  • Curtsey Lunge

Full-Body Circuit

  • Box Jumps
  • Burpees & Squat
  • Leg Lifts

This is what Saturdays workouts are made for! Afterward I try to muster enough engergy to do about 20 minutes of cardio. And once I get home & eat something, I’m drained and need a nap.

June’s Fitness Hauls

IMG_456715653Had planned on working on post this weekend, which I still plan on doing, but since I have a slight headache and skip my evening cardio. Still, trying to do anything but stare at my TV screen seems to be a struggle right now. And I’m so tempted to just eat peanut butter out of the jar…

I think I mention this, but I never buy any of my fitness gear for full price. And I never stick to one brand with the exception of my running shoes. My two new clothing items are from TJ Maxx and Ross. I found the hooded sleeveless top in the junior section of Ross, California Dreams from Purple Snow. I really like using this on squat days so the bar doesn’t sit directly on my back. I got the Layer 8 Legging at TJ Maxx. I had been eyeing it for a long time. Pretty much since the end of May. So happy they still had one left in my size!

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I think my greatest find this month are my new Nike trainers I got for $27 at Ross. They were hidden in the lowest shelf of the size 6 area. I love them! They really are good that the gym for keeping me balance while strength training. Best find ever! The is pretty much all I got from Ross. The sports bra by Marika Tek, another bottle shaker, SmartShaker, and Saucony socks are from TJ Maxx. I love the new shaker since I can make my pre-workout and drink that on the way to the gym and have my amino powder in the little container on the bottom really for me to mix when I’m ready!

So that’s my fitness haul from June. July is almost here and I’m so excited for the 4th of July since I am heading to visit my sister and see my niece! Also, post will be sporadic since I am on a plan where I lift in the morning and run/cardio for 30 minutes in the evening for 5 days, one full-body workout day, and then an active rest day. It’s sounds a bit intense, but I’m focus on getting fitter.

Workout with Kettlebell

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One of my favorite workout equipment at the gym and at home is the kettlebell. They are awesome for cardio and strength training and can be easily put away after use. I have a 10 lb kettlebell at home, which also came with a beginners DVD workout. Kettlebell two-arm swings, one-arm swings, rows, etc. One of my favorite new set using the kettlebell combines two basic moves: squat and deadlift into a superset.

I use 30-40 lb weights at the gym to do this, but use whatever weight you’re comfortable with. The combined moves work the legs, glutes, arms, back & abs. I love working this as part of my leg day routine or full-body workouts. If you start hitting the floor like I’m starting to do with the deadlifts, I seen people use two step-up platforms or benchs to increase the distance and if you don’t have a kettlebell, one dumbbell works just the same!

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So what are you favorite ways to use the kettlebell? Or bells? I want to learn more ways to use them!!

Happy National Running Day

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It’s national running day and hope you all got (or will be) getting a good run in! It was raining this morning, so my run was done indoors, but if you can handle it, go outside!!

But if you have to get your run inside like me here’s a good 40-minute. Start off with a 5-minute warm up, increase your speed into a comfortable pace. Then run a 1 or 2 minute sprint, then back down to your comfortable pace or walk. Repeat for 30-minutes increasing your sprint speed by half. Then cool down for 5. It’s a great way to celebrate national running day!

Long Run Prep

I know, I’m a bit behind with the weekly plan. With the holiday on Monday and switching gyms, I’ve been slightly thrown off my schedule. So I’m posting my fitness writeup today (just in time for tomorrow’s long run) and hopefully get my month’s favorite up Saturday!

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Long runs are essential to runners on and off prep. When I’m not training for a half-marathon, I typically keep my long runs around 6 miles, but during prep they vary each week closer to the due date. I like to get my running gear ready the night before stacking my clothes and accessories on the table near my front door.

I have my favorite running Nike running leggings I been using for long runs and race day every since I got them. They were a pretty penny, so I don’t really know when the next time I’ll buy another. They are really great! There is a pocket in the back to stuff things like house keys, ID, and tissues. I also use my best sports bra to keep the girls at bay! I really don’t care what kind of top I wear. I usually go with a tank top since I wear a long sleeve at the beginning of my run.

Now while the clothes and shoes are important, there are the little things that really make the run easier to go through. I always put on some sunscreen half-hour before I go. All over! Try not to miss any part of the body especially the face and shoulders. I also pull my headband far back from my forehead so I don’t get a line at my hairline. Not pretty.

A fitness fanny pack is great to hold my phone and my Cliff Blocks.This one is a Nike I brought a couple of years ago. My friend thought it was funny at first until she had to run a race with very limited pockets. She now has one. I also use mine in the gym when lifting weights especially arms. Keeps my phone and keys safe and out of the way! Headphones are essential to distract you from the miles you still got to. I have Yurbuds that my sister got me last Christmas.They are easy and fit snug in my ears. Quick note: I’ve recently seen them at TJ Maxx for like 10 bucks for these women oriented ones and the originals for like $15.

I also wear my wear my Road ID that has all my emergency information like my medical condition and contact person. I never leave without that on. I got it with a discount via higi. The one thing I forgot to include in the photo, my hand water bottle. You can get one of those fancy fanny packs that have two bottle, but I always feel that it might weight me down more, and I prefer to hold it in my Nathan Handheld Water bottle.

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Though I might have to get a new one since it is starting to leak water from all the jiggling during my runs.

So there are my essentials for long runs. What are your fitness essential for running? How about the gym? I’m currently trying to figure out a new workout schedule once I finish my half next month. I’m going to really focus on toning up, which means more weight training and heavier weights.

Supplement Haul

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With my new meal plan most of my supplement I get from real food. I’ve been checking my calorie intake and macros to make sure I’m in check into MyFitnessPal app. I’ve been getting about 1,500+ in calories and intaking about 160-200 grams of carbs, 50-60 grams of fat, and 140-150 grams of protein. So far things have been pretty good. I’m back down to my New Year’s weight and finding a lot more definition in my muscles along my shoulders, arms, and thighs. Still waiting for those abs to show up!

One thing I did add was some BCAAs for during & after my workout. I brought B.S.N. Amino earlier this month on Amazon, but a week ago Bodybuilding.com was having a deal (buy one, get one free), so I stocked up. I got two AMINOx BCAA Recovery Powder in Green Apple. I haven’t tried this flavor yet, but I have heard that it taste pretty good. BCAAs are really good for your body to help speed the repair of muscle breakdowns and increase endurance through training. I try to drink some before I start to give my body a quick boost.

I also ordered L-Carnitine by NOW since I saw Heidi Somers saying it help in fatloss while helping maintain muscle on a vlog. And it was cheaper to get the liquid version online than in local stores. I also ordered some Quest Protein Bars because they are good and yummy. They will also help when I am craving something chocolately and sweet! BB.com did not have they newest flavor (mint chocolate) yet, so I stuck with my favorites: S’mores, White Chocolate Raspberry, and Cookies & Cream. YUMMY! If you guys haven’t tried them, they are really great and good for you. They are a high protein bar with no added sugar. I’ve seen tons of vloggers make treats with them, but I just enjoy them on their own. If they are a bit tough, you can quickly heat them in the microwave to soften.

The last bits in my package was a free sample of B.S.N. Whey DNA. I haven’t tried this one yet, but I have had their Sythna-6 Isolate Protein. I hope this one taste a bit better, as I liked Cellucor’s protein flavors more. The B.S.N. is lower in calories (120 cals), but that shouldn’t make up in taste.

So that’s my little online haul for some of my daily supplements. If you guys are looking for affordable but excellent quaity supplemtns, I highly recommend Bodybuilding.com for them. You can also sign up to be part of their social media network, My Bodyspace. There you can find workouts, training & eating tips, and other like-minded fitness freaks! And me!