Unique Home Workout – Get Ripped Without Going To The Gym!

You do NOT need to go to a gym to get results. Let’s just get that out of the way.

BUT, don’t think that just mindlessly doing hundreds of pushups and situps will get you the results you are after.

Let’s take a look at a unique home workout that will have you gaining muscle in less than 2 hours per week.

Step #1 – Warm Up

If you have shoulder issues, do some rotator cuff rehab exercises (check google or youtube for some excellent ideas).

Then do a few easy sets of pushups, squats, and towel pullups (roll up a towel and throw it over a sturdy branch or beam for an portable pullup bar!).

Step #2 – The Home Strength Workout Circuit

Our circuit includes three simple, but BRUTAL exercises:

One Legged Squat
Weighted Decline Pushup on DIY Suspension Trainer
Weighted Row on DIY Suspension Trainer

Here are some more details-

One Legged Squat

Stand on one leg, and holding onto a door jam or pole for support, perform a one leg squat.

As you get stronger, strive to use the support less and less.

As time goes by you will develop the strength, balance, and flexibility to do one legged squats WITHOUT support.

Aim for 5-8 reps (this is the optimal range for strength and muscle size gains).

Rest around 90 seconds, then…

Weighted Decline Pushup on DIY Suspension Trainer

Let’s blast the chest, triceps and shoulders with this EXCELLENT movement…

Check out google for some excellent suggestions on how to make your own DIY suspension trainer for around $15 (commercial models like the TRX are great, but will run you around $200).

Elevating your feet 2 feet off the ground allows the pushup to target the upper chest and shoulders.

Set up the suspension trainer so that the handles are close to the ground, but far enough up for your hands to be raised slightly off the ground.

Perform 5-8 reps. For added difficulty, throw some pea gravel ($3 for 75 pounds) into a duffel bag, stuff it into your backpack, and do the pushups.

Rest for 90 seconds, then…

Weighted Body Rows on DIY Suspension Trainer

Next, we will target the biceps and back.

Raise the handles to around rib height.

Put your feet up, around 2 feet off the ground, and do some body rows.

Again, shoot for 5-8 reps, and increase the difficulty by throwing some weight into your backpack (wear it on your chest/stomach for this exercise).

Step #3 – Repeat!

Do this muscle building home workout circuit four times! Rest a couple days between workouts to prevent overtraining. Remember – you get stronger and build muscle while you are RECOVERING, not while you are working out.

If you found this article interesting and for more info on how to make a DIY Suspension Trainer, check out my blog at http://homeworkoutblog.com/

See how I have successfully lost 30 pounds of fat, built strength and muscle, and overcome chronic injuries all at home, with unique, homemade workout solutions. Take care and good luck!

-Ian

Author: Ian Nagy
Article Source: EzineArticles.com
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