The 3-Day Split Barbell Workout: A Great Full Body Routine

One of the most often used strength training programs is the classic 3-day split barbell workout. This particular exercise program has long been considered a true classic among bodybuilder and novice a like. There are different split day options for 2-3-4-5 days routines. A split routine refers to a workout that is divided up by muscle groups. Specific exercises are used to train these major muscles groups on different days. The majority of movements come in the form of compound exercises. The workout is ideal if you have limited time to workout (an hour or less). Someone on this type of routine still has a strong desire, though, to gain lean muscle and strength. The length of time needed before noticing small gains is typically 6-12 weeks. This is dependent of course on age, training history, nutritional intake, recovery etc.

A Suggested Training Schedule

There are many layout options for a 3-day barbell workout in terms of how someone can “split” the routine up over the course of the week. A new Jefit training program features the following split routine, using a push day, a pull day and on day three, everything else. The push days includes exercises for chest/shoulder/tricep, while the pull day highlights the back and bicep. The third day focuses on legs and core. The weekly layout looks like this:

3-Day Split Barbell Workout

Monday: Chest Shoulders and Triceps
Tuesday: Rest day (mobility work)
Wednesday: Back and Biceps
Thursday: Rest day (mobility work)
Friday: Legs and Core
Saturday: Active rest day
Sunday: Rest day

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Barbell Workout: Exercise Program Design

Let’s discuss in a little more detail the make-up of each of these workouts. The Jefit program, Barbell Workout (3-day Split), is an intermediate level program. The program uses a (45-lbs.) barbell for all exercises except some of the core exercises found in day 3. The resistance used will depend on the training ability of the person. If you are new to strength training, you could still try this program. In this case, the person would start out using the weight of the bar only for all exercises. See how your body responds and progress from there.

The majority of the exercises in this barbell workout require 4 sets following a repetition sequence of 10,8,8,6. This type of repetition format takes advantage of using a lighter weight for the first set (warm-up set). The weight is then increased for each subsequent set. There are 5 exercises featured for each workout day and many of the movements used are compound exercises. The recovery time between sets is two-minutes, a novice though may need an extra minute or two. A set that involves 8-repetitions as an example, means it’s an 8-RM (repetition maximum). A person will need to lift the most weight they can handle, using good form. If you end up performing more than the suggested amount of repetitions, increase the load by 5 percent for upper and 10 percent for lower body exercises.

Day-1: Push Movements

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Day 2: Pull Movements

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Day 3: Legs & Core

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One of the great things about this 3-day split barbell workout is each workout is about an hour. Also, you need minimal equipment, only a bar and weight. In addition, since you work only a few muscle groups per workout, you can really target that area with a higher intensity that usual. Also, there is a recovery day following each workout, so the body gets plenty of recovery time to repair itself, adapt and get stronger. This is a good time – by the way – to work on improving your mobility. Putting this together with a solid nutrition plan coupled with plenty of recovery is a recipe for gains in both strength and mass. Stay Strong!

Use Jefit to Record and Track Your Strength Workouts & More

Jefit app was named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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5 Bodyweight Exercises When You Can’t Get to the Gym

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Sometimes you can’t get to the gym. It might be because of bad weather, bad traffic, or maybe you just aren’t feeling the travel there and back. Instead of skipping your workout for the day, here are some bodyweight exercises that you can easily do in the lounge or bedroom. This way, you can fit in the daily exercise you need—without the need for any extra gym equipment!

Before we lay out all the great ways to workout at home, we have put together a workout for those days where you can’t make it to the gym. It’ll load right into the app if you’ve signed up already!

20 Minute Bodyweight Home Workout

Some of the Best Bodyweight Exercises You Can Do

Lunges

Lunges can easily be done using just your bodyweight. Stand with your knees slightly bent, legs hip-width apart. Then take one leg in front of you into a split position and squat down until the front leg is parallel to the floor. Bring your leg back to its original position and change sides.

The great thing about lunges is that you can really add variety and mix it up. Here are some changes you can make:

  • Step backwards with your leg instead of forwards
  • Instead of stepping back from your lunge back into your starting position, remain in the split position and lunge from there. Then after you have completed your set, revert back to the start and swap legs.
  • Walking lunges – Instead of staying in the one spot, move forward with each new lunge, alternating legs. This will really work on your balance as well.

Squat

Bodyweight squats are a great workout. To do the squat, stand shoulder-width apart and bend at the hips until your knees are parallel to your glutes. Make sure you keep your chest up, then stand up to the original position. Just like lunges, you can also change things up with the squat.

Here are some squat variations:

  • Pulse at the bottom instead of standing up with each rep.
  • Only stand up halfway before squatting down again (half squats)
  • Hold the squat at the bottom position to really feel the burn.

Tricep Dips

You don’t need a specific gym bench to work on your arm strength. You can use your bed, chair, or bench at home.

Sit on the bench with your legs bent in front of you. Push off the bench until you are supporting your weight with your arms. Lower your body to the ground, bending at the elbows. Push yourself back up to starting position.

This will give your triceps a good workout. If you want more of a challenge, instead of putting your feet on the floor, grab another bench or chair and place your feet on it so your legs are suspended between the two. Then repeat the same instructions to do the dip.

Make sure that whatever you use, such as a chair, that is is stable and can provide good support.

Plank

We can’t forget core work! The plank is one of the best bodyweight exercises. Get on the floor on all fours, using your forearms as support. Slowly extend your legs until they are straight. Squeeze your core, making sure your hips aren’t too high or low. If your hips are too high, your body will make an upside-V. If it is too low, your hips will be sinking to the floor in the middle. Your body should be in a straight line. Now, hold for 1 minute. If you can’t then go for as long as you can, trying to increase your time with each rep.

Try a side plank as well. This is when you turn your body to face one side, for example, leaning on only your left forearm. Lift your hips off the floor, making sure that you body is once again in a straight line. Extend the other arm into the air above you. Repeat on the other side.

Calf Raises

People tend to neglect their calves but it is good to get some calf exercises in. Stand on a step or block, something to make you elevated. You should be resting on the balls of your feet. If necessary, hold onto something for support such as a wall or chair.

Then lift off your heels as far away from the ground as possible. It should be like your standing on your tippy-toes. Bring them back down in your starting position, then repeat.

Want a challenge? Try doing single leg standing calf raises, which is balancing on one leg at a time only. Then repeat on the other side.

Make a Circuit

Now that you know some great bodyweight exercises, you don’t have to skip your gym time. Use these workouts and make a circuit depending.  You can also change it up depending on different variables.

For example, one circuit might be to do 1-minute of each exercise with 30 seconds rest in between. During that 1-minute, do as many reps as you can do, while performing the move with the correct form for 5 rounds.

In another circuit, you can also set yourself a goal, e.g. 20 air squats, 15 calf raises on each leg, that you have to meet before moving onto the next exercise. Superset it (no rest between each set) until you have finished one round of the circuit. Then repeat for as many rounds as you want.

Bodyweight exercises may use no or minimal gym equipment but they still can give you a killer workout. Try these bodyweight workouts for when you can’t get to the gym, so you can fit in your daily exercise.

Workout with Jefit

Need more ideas for bodyweight exercises? Jefit has a ton of them in our exercise library! Combined with a workout log, customizable workout planner, you have everything you need to have a great workout session. We even offer a members-only Facebook group so you can chat with other Jefit members! Join here today!

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4 Podcasts & Books for Better Mental and Physical Health

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What was the first podcast you ever listened to? Now think about your mental and physical health over the past few months. We undoubtedly could all benefit from a little motivational boost as we near the end of this long, arduous year? Give yourself a wonderful present before the Holiday season arrives. Download these uplifting podcasts and audiobooks. Listen to them as you exercise. If you’re someone who likes to listen to music when you exercise – like me – then try plugging into a podcast or audiobook during the first half of your walk or run. Use the second half of the workout to listen to music, when you may need it to get through it.

Get Motivated Through Audio Episodes

We know that taking care of our body pays back strong dividends. Taking care of ourselves physically ends up improving our mental health as well. Listening to a good, informative podcast or audio book will do wonders for clearing your head from of the stress of the day. The following audio sessions will do that and more.

10% Happier Podcast

This is a wonderful podcast with great content that will elevate mood and mental health as you listen. I have recommended it to many family and friends. We have talked about this particular podcast previously, found here. An informative podcast from former ABC News Anchor Dan Harris. After leaving his news job he started the Boston-based company 10% Happier. I read his meditation book (that was also great) and you’ll end up loving his podcast too. This is one podcast that will help set your mind right, improving your mental and physical health along the way. Podcast #286 in particular, with Dr. Mark Hyman titled “Feeding the Mind” was a great episode that I really enjoyed and you probably will too.

All in the Mind

This podcast explores the limits of the human mind. We have so much untapped potential upstairs in our brains where it has been said we utilize only 10 percent of our brain capacity. That is a myth by the way. One study reported 65 percent of Americans believe it’s true though. Activities like meditation and exercise will help in this area, no matter what the real number is. Here is a testimonial from a listener “Love this podcast. This podcast is the best thing I have ever listened to.” This recent episode explores how to Stay Mentally Healthy.

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Spark: The Revolutionary New Science of Exercise and the Brain

This audiobook explores the mental and physical health connection. It’s a groundbreaking and fascinating look at the life changing effects that exercise has on the brain. From the bestselling author and psychiatrist John J. Ratey, MD. Spark is one of the first books to explore the deep connection between exercise and the brain. “It will change forever the way you think about your morning run – or, for that matter, simply the way you think.”

Peak Performance

The first audiobook of its kind. “Peak Performance combines inspiring stories of top performers across a range of capabilities – from athletic, to intellectual, to artistic – with the latest scientific insights into the cognitive and neurochemical factors that drive performance in all domains.” I read the book but wished I got the audio book. Very insightful, and highly researched information on how to get more out of your performance on all fronts. Brad Stulberg, is a former consultant for McKinsey and Company and a journalist who covers health and human performance. Steve Magness, is a performance scientist and has coached many Olympic athletes. This won a 2018 Audie Award for Best Business & Personal Development Audiobook.

These four audio options, via two podcasts and two audiobooks, will change the way you think about how the brain & body interact. You’ll find out the true benefits of mental and physical health and why they are so important. If you’re looking to take your knowledge and training to the next level, these podcasts and audio books will equip you with the right tools to do that. Stay Strong with Jefit.

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5 Foods to Eat for Accelerated Muscle Growth

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Food is quite literally our life energy source, think of it like high octane gas that fuels our brain and body. Eating specific foods may help when looking for muscle growth to occur. Our brain needs about 130 grams a day of carbohydrate to function optimally. It’s important for any nutrition plan to include all the major macronutrients and micronutrients. Our body also need amino acid-rich sources of protein for muscle growth to take place. Amino acids are considered the building blocks that eventually help form proteins. Almost all foods contain some source of protein. Amino acids are important because they play a big role in protein synthesis, tissue repair and nutrient absorption.

There are 20 different amino acids that are grouped together making up three separate categories. The body makes 12 of these amino acids and we get the other 8 from food we eat. The cool thing is our body produces thousands of different proteins using just these 20 amino acids. Amazing!

Non-Essential Amino Acids

Non-essential amino acids do not need to be included in the diet. Nine out of the 20 amino acids are essential, but adults only need to obtain eight of them: valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan. The ninth amino acid, histidine, is only essential for infants. Your body doesn’t store amino acids, so it needs a regular daily supply of these essential building blocks.

Essential Amino Acids

Essential amino acids need to be included in the diet. There are handful of amino acids as you know but the one I’m going to mention here is leucine. “This amino acid directly contributes to muscle protein synthesis. It affects the ability to recover from both stress and exercise. Leucine facilitates cell growth as well as the formation of sterols which are used in the process of forming hormones like estrogen and testosterone.” Make sure the amino acid, leucine, is also in that whey protein shake you drink post workout. This will improve your chances for muscle growth. Research has shown just 1.5 grams of leucine can provide adequate stimulation for muscle protein synthesis. Other research has shown that 3 grams of leucine alone stimulates protein synthesis in young men.

Conditional Essential Amino Acids

You usually hear about essential and non-essential amino acids only. Conditional essential includes 8 amino acids that are specifically needed in the body under certain conditions like stress, exercise, aging, etc.

Some of the Best Protein Sources for Muscle Growth

1. Beef, Pork, Wild Game (especially if it’s grass-fed)

2. Poultry (i.e. chicken, turkey)

3. Eggs (the yolk contains most of the nutrients; also 185 mg cholesterol)

4. Fish & Seafood

5. Dairy (i.e. cottage cheese and plain Greek yogurt)

**Additional food sources like Tempeh, Tofu, Beans, and Nuts.

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Healthy food high in protein. Meat, fish, dairy products, nuts and beans

Did You Know…

Did you know that foods like broccoli (3 grams), baked potato (4 grams), avocado (4 grams), and a cup of quinoa (5 grams) also contain adequate amounts of protein. Add these healthy food options as “sides” with the main course mentioned above. They will also help meet your daily protein requirements to ensure muscle growth.

Great Recipe: Moroccan Lamb Stew (bonus recipe, contains 38 grams of protein)

What you’ll need to turn this into your dinner for tonight:

Canola oil (2 Tbsp)
Cubed lamb stew meat (2 lbs.)
2 garlic cloves, minced
1 large yellow onion, diced
2 tsp ground coriander
2 tsp ground cumin
1 cinnamon stick
One (15 oz) can chickpeas, rinsed and drained
1 cup dried apricots, chopped
1/2 cup pimento-stuffed green olives
1 (15 oz) can diced tomatoes
2 cups beef broth

How to Make It:
1. In a large Dutch oven over medium-high heat, heat the oil. Add the lamb, season well with salt and pepper, and cook until well browned, 10 to 15 minutes.

2. Add the garlic, onion, and carrots and saute until the onion softens, about 5 minutes. Add the coriander, cumin, and cinnamon stick. Cook until fragrant, about 30 seconds. Add the chickpeas, apricots, green olives, tomatoes (with their juices), reserved lamb, and beef broth. Bring to a boil over high heat, and then reduce the heat to medium low and simmer until the lamb is very tender, 60 to 90 minutes. Discard the cinnamon stick. Taste and adjust seasoning, if necessary. Feeds 6

Nutrition per serving: 495 calories, 38g protein, 46g carbs, 10 g fiber, 16g fat (Credit: Paul Kita, Men’s Health Magazine)

How Much Protein Do I Really Need?

The average, healthy adult needs 0.8 grams of protein per kilogram per body weight. BUT, if your strength training and want to add muscle mass, that number needs to increase. See the protein recommendations (below) published by Precision Nutrition, found in The Essentials of Sport and Exercise Nutrition, 3rd edition pp. 216. They offer a great online nutrition certification course BTW, I actually took it a few years ago.

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Protein Requirements

Questions for you. What do you consider the best choice for protein intake? How much protein are you taking in on a daily basis? For muscle growth to actually occur, sufficient protein requirements need to be met. Also important are adequate training stimulus and plenty of recovery (between workouts and sleep). Think of it as a three pronged approach. Enjoy! Eat Well. Stay Strong!

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Spice Up Your Exercise Routine With These Creative Home Workout Ideas

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After months of dealing with Covid-19, gyms are starting to open slowly around the country. More people then ever before started working out from home during this time period. Forbes reported two items purchased most often during the pandemic have been bread machines and gym equipment. From a consumer standpoint, it’s often difficult to know what exercise products are best options for a home gym. Hopefully, this article will shed some light on that question and more.

What Home Workout Equipment People are Buying Most Often

ResearchAndMarkets.com recently published an article on the state of the health and wellness industry. During the coronavirus lockdown, fitness equipment sales jumped by 170%. The equipment mentioned in their report were more big ticket items though like treadmills, rowing machines and bikes. To put this in better perspective, online sales of fitness equipment from last year rose 70% from February to March. As a year to year comparison, sales increased 535% during the same period this year, according to Adobe Analytics.

The numbers below represent how much of an increase home exercise equipment has risen from 2019 through 2020 according to ZDNet. This is a good starting point in terms of possible products to purchase depending on someones needs and space requirements.

Equipment                                                   Sales Increase 2019 vs. 2020
Dumbbells                                                                    1980%
Weight Plates                                                               1355%
Kettlebells                                                                     1000%
Pull Up Bar                                                                    640%
Benches                                                                        530%
Barbells & Attachments                                              355%
Power Racks & Smith Machines 315%
Equipment Mats & Flooring 300%
Weight Storage                                                              285%
Push Up Stands                                                             200%

Source: eBay 

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Digital Fitness

According to L.E.K Insights, “consumer investment in digital fitness has increased by 30%-35% relative to pre-COVID-19 levels, positioning the sector for faster growth in the future.” Options for home exercise include subscription-based online classes and exercise apps. The number of online classes have exploded with offerings for everything from yoga to boot camp.

Home Workout Program Options

The following series of programs are currently featured on the free version of the Jefit strength training app. All of these workouts can be done with minimal equipment right from home or eventually back at the gym. Jefit features thousands of workouts and exercises for its user base. Jefit is one of the best workout planner & tracker apps and that could be the added motivation that you’ve been looking for.

Home Exercise Program for Beginners with Minimal Equipment

1 – Body Transformation – (Week 1 & 2)

2 – Body Transformation – (Week 3 & 4)

3 – Body Transformation – (Week 5 & 6)

Bodyweight Home Exercise Routine for Beginner

The idea behind this bodyweight circuit workout that you can do at home is to pair each two exercises together. Exercise A1 & A2 are performed back-to-back before resting, then do cardio and repeat the exercise sequence for a second set. Then transition to the next series of exercise, B1 & B2, and so forth.

A1. Exercise Band Squat, 10×2

A2. Exercise Band One-Arm Row, 12×2

Jump Rope 2:00

B1. Push-Ups, 12×2

B2. Prone Back Extension, 10×2

Jumping Jacks 1:00

C1. Forearm Plank, 30 sec. to 1:00 hold x2

C2. Glute Bridge, 12×2

Mountain Climbers, 30 sec.

D1. Bodyweight Dips, 15×2

D2. Arm Circles, 20 reps forward/20 reps backward

Perform one set of each exercise and then go back through the circuit and repeat for a second set (or round) following a 2:00 rest period. Good Luck and Stay Strong!

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Designing Your At-Home Workout Program

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The at-home workout program has unexpectedly become the new norm due to area gyms closing as a result of COVID-19. A by-product of this is that we are spending more of our time inside. Many are now wondering how we can take our old workout plan we did at the gym and incorporate it into a new home routine?

Now that we are home-based, there seems to be additional questions we need to think about and work around. In addition to the question above, there are other matters to worry about too, like when you’re going to exercise, space availability, and equipment needs.

Approaching Your At-Home Workout Program Differently

A paradigm shift is a “a fundamental change in approach or underlying assumptions.” This may be a perfect time to start thinking differently about how we exercise at home, meaning, how we structure and execute our training routine. Change can be a very good thing when it comes to an individuals body and how that body adapts and progresses during a training cycle.

5 Basic Human Movement Patterns

Whether your training plan is geared towards a full-body, split routine or circuit-training, should not be the focus. What really matters most is training movements not muscles. Do not rely on specific exercises, instead, make sure you add-in specific movement patterns during each training session. Movement patterns are exercise classifications and can be thought of as the movement direction of the exercise. There are different schools of thought on how these movement patterns are categorized and even talked about.

The following is a modified version of some of the basic human movement patterns that should be included in the design of any training program. This list could also include other categories like hip dominant, knee dominant, rotational and anti-rotational categories. For the purposes of this article though, we will refer to the following five basic categories.

Squat

Any variation of a Squat is considered one of the best compound movements you can do. Exercises listed in this category are considered hip or knee-dominant by some. You can think of this category as exercises that utilize muscles around the hip and knee, like a Barbell Squat, Dumbbell Squat, or a Goblet Squat, as examples.

Hip Hinge

This particular category of exercises consists of movements that involve a “hinging” motion at the hip joint, and have little to no movement at the knee. Classic examples of exercises that incorporate a hip hinge are a Kettlebell Swing and a Romanian Deadlift.

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Hip Hinge Category: Kettlebell Swing exercise

Pull: Vertical & Horizontal

The vertical pull includes moving a weight or body weight vertically, relative to the position that your body is in. Examples of these types exercises would include Pull-ups and Lat Pull-down.

The horizontal pull include any exercise that moves the weight toward your body horizontally. A few examples include: Bent-over Rows, Inverted Row or a Seated Row.

Push: Vertical & Horizontal

This category combines both vertical and horizontal in order to make life easier for you. The vertical push, includes exercises that move a load or weight vertically in relation to the torso, like a Military Press or Push Press.

Horizontal push is a category of exercises that involves moving a weight straight out in front of you, away from the body, like a Bench Press.

Weighted Carry

Many strength and conditioning experts agree that a Weighted Carry is the best, all-in-one exercise a person can do. The Carry is ideal for increasing overall strength, especially back, core and grip strength. The exercise benefits don’t stop there though; it’s also ideal for improving stamina and functionality. A simple definition of a Weighted Carry is picking up a weight or a load and carrying it for distance or time. The best exercise example is a Farmer’s Carry.

The importance of adding these five movement patterns into your at-home workout program is invaluable. It offers someone a better way to design and customize their training program to meet all their needs. It also assures that an individual will work through the various planes of motion more often during training compared to a traditional training plan. The benefits of focusing on movement patterns instead of working specific muscles ensures a well-balanced, strong, functional body.

Exercise Program Design

Now that you have a better understanding of movement patterns, it’s important to use them in your next at-home workout. To experience measurable gains with your at-home training program, it’s important that you understand the basic concept of periodization.

  • “Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.” Len Kravitz, PhD

To get the most benefit out of any at-home workout program, a periodized training plan should be followed. This is where adjusting the various training variables over time (i.e. sets/reps/rest/load/time under tension) comes into play. The idea is to control these variables during each training day and over the course of a full training year. By following such a training format over time, you’ll ensure maximal gains long-term, safely and effectively. Think about that for a moment. If you have not had strength gains in a while, maybe a lack of periodization is the culprit?

Use the Jefit App for Additional Workout Guidance

The JeFit app makes thousands of strength training routines accessible. It comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group page. Check it out!

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The Best Home Gym Equipment on a Budget

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We are currently living in very turbulent times, and now more than ever, the benefits of choosing the best home gym equipment goes beyond increasing just strength. We are hearing, thinking, and reading more and more about the growing COVID-19 outbreak. It looks like living with the coronavirus will be the new norm for a while and it’s enough to raise anyone’s stress level. A continued, elevated stress level, coupled with no exercise could potentially suppress your immune system.

Benefits of Having a Home Gym

One of the best and safest options you have for getting in great shape is doing it right from the comfort of your own home or apartment. Not to mention, this seems to be a no-brainer with COVID-19 hanging around for months to come. In addition to the many health & safety benefits, there is also an associated cost savings resulting from your gym temporarily closing.

Cost Savings Benefit

You do not have to spend a ton of money setting up your home gym. There are many different pieces of equipment you could use but it will depend first on budget and then on availability of space and of course training experience. Let’s assume that space, budget and experience are somewhat limited.

Exercise Equipment Needs

The following lists include multiple options for exercise products that are ideal for home use and can be purchased online. Each list offers versatile equipment, and is practical in terms of staying within a budget.

You can take care of your equipment needs while the Jefit team can help in terms of finding the best strength-training routines to help you get started.

Home Gym Option #1

Stability Ball

This product reaches far beyond just sitting on it for basic core work. Try lying in a supine position with your feet on the ball. Engage your core and raise your buttock off the floor, pause, and return to your starting position. Following a set of hip extension, perform the same movement with your feet on the ball and knees bent. Lift your buttock off the floor and hold in a bridge position, slowly lower and repeat. After completing these two movements, start in the same position but this time pull both feet in towards your buttock, performing a leg curl movement.

Foam Roller

If you’re not rolling out on a regular basis, then you should honestly start. There are many benefits of adding in a few minutes of foam rolling before and even after your exercise session. Maintaining healthy fascia should be top of mind for you. Remember, restriction (i.e., connective/muscle tissue) is associated with disfunction and this can lead to a limited range of motion; and yes, this will eventually effect your performance.

Exercise Bands

Regular band work can be ideal for any exercise level. Bands are great to utilize in circuit-type exercise routines or as part of your dynamic warm-up. Different colored bands typically equate with different intensity levels. These are very inexpensive to purchase and can be brought anywhere for an exercise session.

Medicine Ball

This is another great tool for your exercise toolbox, if used correctly. It’s ideal for adding resistance to various moves like squats, lunges or a step-up with a shoulder press. In the hands of the right person, a medicine ball can be a welcome addition to any home gym.

Jump Rope

One of the best forms of cardio exercise you can do is jumping rope. It’s great for elevating your heart rate and easy to transition to – so it’s ideal for any circuit-type or HIIT training program at home. Below is an example of how the JeFit app can help you keep track of this and many other exercises that you’ll now be doing from home.

Home Gym Option #2

Adjustable Bench

This is a versatile piece of equipment for any gym. This multi-purpose bench will allow you to do many different upper body exercises and can even double as a “plyo-box” for steps-ups etc.

Dumbbells

A must for any home gym. Dumbbells, take up minimal space. A good pair of dumbbells can be used for just about any upper/lower body strength exercise. Start by purchasing a few pairs of dumbbells and build up to a full set over time.

Kettlebells

One of the many great things about this product is its wide scope of usage. You can use kettlebells for basic, traditional exercises to more advanced movements like a Carry exercise or a Turkish Get-up.

Ab-Roller

Another unique product that really targets your core and is great for developing core strength. It’s one of those exercises that can really overload your core area so start slow and gradually build your repetitions and/or hold time.

TRX System

This training-system has become well-known and a staple used in everything from boot camp classes to home gyms. One of the best exercises you can do, in my opinion is an inverted row. If you ever want to test your strength level try completing 10 repetitions using strict form with a full range of motion.

It may be more of a challenge for some people to workout at home alone especially if they have a history of working out at a gym with others. If you need a little “motivational push” then read this.

Workout with Jefit at Home

The JeFit app comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group. You can choose new workouts and track your progress with our app so that you can see how close you are to your fitness goals.

Feel free to leave me a comment if you have any questions about a particular piece of equipment that you were thinking of getting for your gym.

Don’t forget to join our Jefit community so that you can be a part of it too!

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