Body weight exercises vs total body gym - ABCbodybuilding

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  #1  
Old 09-26-2012, 11:35 AM
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mELlie mELlie is offline
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Question Body weight exercises vs total body gym

Hey there everyone
Glad to be getting back on track but we can all improve, right. So I want to ask the ones who know, what is actually better.. No wait let me REPHRASE it -- How should i beworking out? because I have my little lady girl weights (3lbs & 6lbs), my stretch bands and a totaly body gym the chuck norris one and i want to get into the best shape of my life & get my money's worth.
(when ur a single mom, you HAVE to find ways to be at home, esp if the kid isnt old enough to be alone.)

What is a good workout regimen for me using body weight AND my total gym?

thanks
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Old 09-26-2012, 12:10 PM
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I am a father of two boys. So I understand the need/desire to be time efficient and to workout at home.

Luckily, you can get in great shape with bodyweight exercises and the total gym.

I like push/pull/legs split. Basically workout everyday you can and throw rest days in when life doesn't allow a workout that day.

Great exercises to choose from...

Push Day:
Pushups
Dips - use a chair
Shoulder Press - with bands: http://www.bodybuilding.com/exercise...ess-with-bands
Chest Press - total gym: http://www.total-gym-exercises.com/e...t/index.html#1
Shoulder Press - total gym: http://www.total-gym-exercises.com/e...s/index.html#1

Pull Day:
Row - total gym: http://www.total-gym-exercises.com/e...k/index.html#2
Pull-up - total gym: http://www.total-gym-exercises.com/e.../index.html#13
Pullover (also hits chest) - total gym: http://www.total-gym-exercises.com/e...t/index.html#9
Resistance Band Rows

Leg Day:
Bodyweight Squats
Bodyweight Jumps
Lunges
Leg Curl - total gym: http://www.total-gym-exercises.com/e...s/index.html#1
Hip Extension - total gym: http://www.total-gym-exercises.com/e.../index.html#12

Workout:
Pick 2 exercises from the list above, keep reps around 6 to 15, do about 15 to 18 total sets for the workout. Executing a rep; control the weight on the eccentric but try to explode the weight on the concentric while using good form. Lifting explosively is a great stimulus to the body. To further boost conditioning, you can include exercises for smaller muscle groups while you are "resting" between sets.

Sample Workout:
1. Chest Press Total Gym, 6 reps per set, 6 sets - between sets you could add bicep curls with the resistance band
2. Chest Press Total Gym (easier angle), 9 reps per set, 4 sets - again, with bicep curls
3. Shoulder Press Total Gym, 12 reps per set, 4 sets - with ab work during rest period
4. Shoulder Press Total Gym (easier angle), 15 reps per set, 2 sets - with ab work

Work during rest periods:
Bicep works well with Push Day
Triceps works well with Pull Day
Biceps or Triceps work well with Leg Day
Abs works well with Push or Pull Day

*The work during rest periods should not detract from the main exercise, if it starts to, then simply ditch it. Consider it a bonus, not mandatory.

Sprints:
If you are able to get outside for a few minutes, then sprints would be a great addition to your leg day, or actually any time you are able to get them in. 5 to 10 sprints at around 10 second duration with be great for your legs and for your conditioning. Be smart with this, make sure you are warmed up a bit. Don't go all out the first sprint, try to build up speed through the sprint. Start with 5 and build up to more.
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Last edited by Commander; 09-26-2012 at 12:16 PM.
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Old 10-19-2012, 08:20 PM
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Thanks so much!
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Old 10-22-2012, 04:23 PM
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Quote:
Originally Posted by mELlie View Post
Thanks so much!
No problem, any questions please let me know.

And let us know how your progress goes.
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Old 07-12-2013, 06:58 AM
Jemimasmith Jemimasmith is offline
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is it so simple to comeback after a while ... but there is no harm in giving a try ..

Last edited by Jemimasmith; 10-03-2013 at 10:11 AM.
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