How to Build Your Own Machine-Free Fitness Center at Home
Ok, here's the deal: training at home without weights and "gaining" is possible.
And in fact, this can save you from the sterling membership fees and travel time to the gym.
However, if you don't have the will and discipline to stay true to yourself and on track of your progress, then you might as well not start at all-because it's likely that you're going to double up in size once you quit-like the many others who just join the bandwagon.
Take a quick minute to answer these two questions:
- Are you truly ready a for real change in both physique and mentality?
- Can you commit to the hard yet rewarding programs as they go?
The matter of getting fit isn't really a matter of debate because it's a choice that everybody makes each day. Therefore, there's no better person to encourage you to move, sweat, and experience a good workout than yourself.
That's why if you're tired of feeling sluggish, irritably rubbish, and overall inefficient-then it's your body telling you to get out of your cocoon for a metamorphosis.
For your complete guide, here's how to build a machine-free fitness center at home and actually benefit from it in a weekly basis:
- The first order of things would be to find a comfortable and a wide enough ventilated area where you can lay some mats (a yoga/ sweat mat).
- Next, you can fill a couple of 2-liter bottles and a whole water container with a nozzle (the dark blue one) commonly found in water stations.
- These water containers will serve as your basic resistance weights, which you can use for virtually any exercise. But, if you already have some dumbbells and other free weights, you can use those instead.
- Add some mp3, radio, or iPod hubs to blast some music to generate a workout vibe.
- Turn off any A/C units and point the electric fans away from you or to walls instead to circulate air without directly drying you up. The goal here is sweat out and not hibernate!
Have a final look at your sweet spot. If everything looks OK to you, then you're set. It's now time to plot out your workout routine.
The Targeted Muscle Body Groups
Before you pull out some instinctive crunches, identify which parts of your body you want to improve. The common targeted muscles include:
- shoulders and back
- biceps, triceps, forearms
- core/ abs
- legs, calf
Keep in mind that each of these muscle groups typically require their own days. That's why you often hear the terms leg day, chest day, and so on. Know, however, that you don't necessarily have to focus on targeting the core, legs, and calf if you do all the other areas correctly.
The Principle of Movement
In order for you to consistently gain muscles and burn fat without hurting yourself, you have to familiarize yourself with how to perform the exercises correctly. Do not ever feel like you have to deadlift 200 lbs. right on the bat especially if you only weigh 150 lbs., because that's already 25% heavier than your body weight! The golden rules you have to live by when lifting and exercising in general are as follows:
- Lift the weights you can control from the positive to the negative position. As a measure, if you're jerking yourself in any way to lift something, then it's too heavy for you.
- Focus on quality over quantity. A hundred lousy push-ups won't build your chest; it'll hurt your back.
- Contract and breathe out the moment you're pulling with the targeted muscle. Remember that muscles can't do a push motion, so make sure to exert great resistance at the point when you're pulling to break down your muscle fibers for growth.
- Breathe to allow blood to flow back. Exercising excites the blood to the point that some muscle parts become totally bloodless for a moment and this promotes cramps.
The Machine-Free Workout (Beginner to Intermediate)
- Wide stance push-up 30x5-keep your arms parallel to your shoulders. Do not overpronate or overextend.
- Inclined push-up 30x5-place your feet on a bench or a chair with arms still under your shoulders and proceed with the motion.
- Isometric push-up 30x5-form a triangle shape with your index and thumb fingers. Go deeper in the negative position of the push-up.
- Water container carry (farmer's carry) 2 mins.x5-walk around carrying the water container alternatively for 2 minutes straight on each side. Rest for 30 seconds and repeat another 4 times.
- Burpees 12x5-simply do a normal pushup, hop forward to your chest, and then jump into standing position.
- High knees 1 min. continuous x5 (15 sec. rest)-raise your knees in a continuous barrage for 1 minute. Rest for 15 seconds and repeat another 4 times.
Shoulders and back
- 2-liter bottle lifts 12x5-hold the 2-liter bottle with your hands in a rested hammer position. Slowly lift it, mimicking the wings of a bird and slowly raise it down. Do not overextend and break the movement before the lift goes over the shoulders.
- 2-liter bottle flys 12x5-spread your arms out to the side while holding the bottles with your arms on the sides thumbs facing up. Hold the position and bring the bottles together in front of you in the same fashion as the lift; slow and controlled.
- 2-liter bottle shrugs 12x5-hold the bottle in the lift position and shrug your shoulders up and down. Raise your shoulders as high as possible, but keep a proper pace.
- Water container row (bent over rows) 12x5-bend over and pull the bottles up from your sides and upwards. Your bent over back should remain still.
- Crunches 25x5-lay flat on the ground with your arms on the sides touching the ground. Use your core to raise your body midway only. If it's hurting by the 15th repetition, you're doing it right.
- Alternative jumping lunges 1 min. continuous x5 (15 sec. rest)-jump in lunging position with either of your left or right hamstrings. Alternate for 1 minute straight. With a proper form, you should be able to remain in your starting position.
Biceps, triceps, and forearms
- 2-liter barbell curls 16x5-start off in a receiving position while holding the bottles and curl up slowly. The movement should come from up top at shoulder height and retract when your elbows are fully extended.
- 2-liter barbell bench preacher (preacher curl) 12x5-same starting position as the curls, but retract midway when your elbows are at a 90-degree angle.
- 2-liter hammer curls 12x5-turn your receiving position in the curl into a hammer position where your palms are facing your body. Perform the same movement as the curls.
- Push-ups close grip 50x5-place your hand on top of the other (left or right) and do fast-paced push-ups. Don't stop until your reach the 50th rep. Rest only for an average of 15 seconds for maximum effect.
- Planks 2 mins. X5-face the ground and engage in a pushup positive position. Keep your back and butt straight without swaying or moving for 2 minutes straight for five rounds and 30 seconds of rests between.
- Mountain climb 1 min. continuous x5 (15 sec. rest)-slightly arch your back while in a positive push up position and jerk your hamstrings to your chest continuously for 1 minute.
Apart from the workout itself, you should be aware that in order for the physical changes to show, you have to keep at it. If one week you're doing M-W-F-Su and the next T-Thu-Fri-Sa, then you have to stick with that rotation or tracking your progress would be impossible.