In another article, I talked about who could benefit from an at home workout. Since the majority of exercisers out there can get great results from a workout at home, I’m going to give a small exercise routine you can do 3 times a week to tone up those muscles and develop yourself for more advanced routines.

Chest/Tri/Shoulders

Push ups – Start off easy. Push ups are a big foundation of a workout at home. Complete 3 sets of 20 push ups. Make sure to keep good form with hands outside shoulder width. Keep your back in line with your legs and keep a solid plank throughout the motion.

Dips – Complete 3 sets of 12. You can perform dips in your workout at home in many different areas. For example, you can use a chair. Grab on to the edge of the chair with your legs extended on the floor. Lean over the edge of the chair and lower your self down and extend up.

Couch Lift – Complete 3 sets of 12 reps. This exercise can be done with a couch found in your house. Grab one end and lift the end over your head. This is one rep.

Back/Biceps

Pull Ups – Complete 3 sets of 10. These are sometimes hard to do in some areas. A solid tree branch will do fine though. Use an overhand grip and arms wide apart. Keep your back arched back and focus on using the lats to pull upward.

Couch Curl – Complete 3 sets of 10. Grab the bottom of the couch and curl the couch upward. Add weight to the couch for a more difficult workout at home.

Legs/Abs

Body Weight Squats – Complete 3 sets of 15. You want your feet slightly wider than shoulder width. Lower you body till your upper thigh is parallel to the floor.

Elevated Lunge – Complete 3 sets of 10. Get into a normal lunge stance, one leg extended forward and one moved back. Raise your back leg and keep it on a chair. Slowly lower your self. Don’t over extend, this exercise helps stretch the hip flexors.

Weight Crunches – Complete 3 sets of 12. This is a normal crunch with something weighted on your chest. You don’t need much weight. 20 pounds will be plenty. Get a nice range of motion and focus on your abdominal muscles working.

If you get your rest and eat well, this routine will surely help develop some quality muscle and tone your body up. You can learn more about building quality muscle with the No Non-Sense Muscle Building program. It provides great insight on how to develop your body to its ideal proportions, no matter where you train.

Travis

With more and more people starting to exercise everyday, there is a lot of demand for a more convenient workout.  What’s more convenient than working out at home?  Not much!  But can everyone get great results from an at home workout?

Unless you’re trying to become a serious athlete or a body builder, you can get the results you want from an at home workout.  The results you get from exercising without weights won’t be as efficient though.  You can still get great results but there isn’t much that compares to using weights. 

There are many at home workout programs out there.  So how do you know which one is going to work?  Well lets think about what the basics are to getting results.  To develop your body into the wanted physique, you’re going to have to develop some muscle and lose fat.  For these results, you want to do some resistance training and get your heart rate up.  Since you will have to do light weight exercises, your reps will want to be higher. A intense workout at home will be the most beneficial.

You want to choose a program that takes advantage of all your surroundings as well. You can do countless exercises on pretty much any household item. When you find yourself doing an at home workout, you have to get creative sometimes. One of the most important aspects of staying devoted to an exercise program is keeping it interesting. You don’t want to get bored by doing the same exercises everyday.

Check out my article on a great workout at home.

If you’re serious about building the body to the best shape you can, take a look at No Non-Sense Muscle Building.

Travis

I just came from a good friend’s house.  Her boyfriend is an incredibly talented musician and producer.  While he was playing some of his music, I started hearing the rhythm that’s perfect for my exercise mood.  Do you know the right music to exercise to?

After a while of exercising, everyone discovers their natural exercise rhythm.  This rhythm is the pace at which you rest, and contract on your exercises, or even the tempo you do cardio.  Finding music to exercise with this rhythm will increase the intensity of your workout. 

Music is considered to enhance brain function and coordination of both brain hemispheres.  Theoretically, an increased brain function will improve neurotransmitter effectiveness.  This may cause faster reaction time of nerves and an increase in nerve fibers used.  The more muscle fibers that react to the nerve impulses cause an increase in muscular strength.  This obviously will be a benefit when using weights.

Finding an enjoyable rhythm will also help drain away the mundane bore of cardio exercises.  Hopping on the treadmill and slipping into the beat of your favorite music will make time fly.  Anything to help cardio time go by is a plus.  The best music to exercise with depends on the person. Go out there and find what works for you.

Learn more ways to improve your exercise by taking a look at theNo Non-Sense Muscle Building program.

Travis

It’s monday morning.  You feel great and you’re excited about your workout later.  Once you get to the gym, you lie down on the bench press and get ready to lift your first set.  Everything that has happened up to this point has been spot on for a good workout, but that bar feels like its 300 pounds.  Its the beginning of a bad week for exercise.

When this happens an immediate depression sets in.  You know the workout is going to be dreadful and all your lifts are going to be weak.  Most of us will leave the gym after a couple of failed sets.  And most of us won’t return for the bad week.

These workout days happen to everyone.  Many times, these days are a breaking point in someones workout regimen.  They will begin to workout less and less until they are back to a sedentary lifestyle.  To get the results you want you have to learn how to move past this bad week. 

A bad week of exercise is just part of the road to results.  There are many reasons that can play a part into the bad workout.  It could be anything from stress, how much you’ve been sleeping, the amount of food you’ve taken in or many more.  Here are some things to think about that might help you fight past your bad weeks.

First, you have to remember that everyone has a bad week.  You have to realize that its just a bump in the road when it happens.  It’s part of the battle to get the great results you’re after.  So after that first set that feels like 300 pounds, just sit back and relax.  Don’t get discouraged. 

Finish the full workout.  I know its tough but push yourself through it.  If you are having a hard time finishing your sets for the day, then switch up your rep/set scheme for the day.  Drop your weights and increase your reps. 

You can also try different exercises for the day that hit the same muscles.  It helps to do exercise you really enjoy.  So if I was doing hangcleans, my least favorite exercise, to hit my back for the day, I would do my favorite exercise instead, deadlifts.

So remember, push through those crappy workouts.  The dreaded bad workout will come to us all eventually.  You just have to know they are coming.  To really help get past your bad week, check out No Non-Sense Muscle Building. It will help you learn to develop your ideal body.

Travis