Home Gym Exercise Program

by debs
young woman in black sports bra and black leggings doing home workout
woman in white shirt and leggings running on the concrete stairs

Anyone can achieve an incredible workout for weight loss or for increasing muscle strength just in the comfort of your own home without spending any money going to an expensive gym and have fun too! Make a Home Gym fit your desires of what you want to achieve for instance to increase with strength through exercises and flexibility through stretches.

Stretches should be done every day before you work out to warm up the muscles as well as after a work out for a cool down period for the muscles can relax and not go into shock and to avoid cramping.

Let’s say on Monday, you want to focus on legs and butt. Simple home exercise would be…-do squats 2-3 sets of 10, -do lunges 2-3 sets of 10, -do stair climbing up and down 5- 10 times, -do butt kicks and start on hands and knees position, bend knee and lift foot up towards ceiling 2-3 sets of 10.

Tuesday, you want to focus on arms. Simple home exercise would be…-do pushups against the wall or for more challenge on the floor 2-3 sets of 10, -do tricep work using a chair. turn and face your back to the seat of the chair and place your hands on the seat and walk your legs slightly forward then bend elbows moving body up and down 2-3 sets of 10, -use weights if you have and if not use a simple water bottle or a soup can as a weight and do shoulder presses 2-3 sets of 10.

Wednesday, you want to focus on abdominals. Simple home exercise would be….-do sit ups 2-3 sets of 10, -do obliques 2-3 sets of 10, -do pelvic tilts with straight leg raises 2-3 sets of 10, -do leg kicks in and out from starting position on hands and toes then bring both knees in and repeat 2-3 sets of 10, -do single alternating legs like running 2-3 sets of 10.

Thursday, you want to focus on cardio. Simple home exercise would be…. -jump rope for 3-5 minutes, – go for a swim do laps, -go for a 1 mile run.

Friday, you want to focus on balance. Simple home exercise would be…. – one foot standing balance while catching a ball…if it’s too easy, challenge yourself by standing on a soft pillow to disrupt your center of gravity,

Well, you get the idea of how simple, easy and fun it is to work out at home and reap the benefits of getting fit and in shape. Be creative to change it up but always remember it is very important to continue to progress yourself with challenge because if it becomes too easy then the muscles are not going to strengthen it self as it needs more resistance or increase repetitions to get stronger and always lead with consistency to see the real changes happen.

Try it and lmk how your exercise program is working for you. Thank you for letting me share. Please comment, please like it, share it, subscribe to my blogs and keep reading!


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Dr. Raymond Fulp January 31, 2023 - 7:19 am

Outstanding effort. Following any regimen was extremely difficult during the pandemic due to movement restrictions. The ability to maintain one’s health at home may be greatly aided by this. Share more articles like this. I also aim to educate my patients about fresh opportunities for maintaining their health in Specialty Care Clinics.

debs January 31, 2023 - 8:53 pm

Hi Dr. Fulp!
Thank you so much for your feedback and I appreciate you educating your patients for the importance for maintaining their health.

Kiranpreet Kaur March 20, 2023 - 9:51 am

As someone who has struggled to maintain a consistent exercise routine, I have found that creating a home gym has made all the difference. Not only is it more convenient than going to a gym, but it also allows me to personalize my workout routine to fit my specific fitness goals. This home gym exercise program seems like a great way to kick-start a new exercise routine or to add some variety to an existing one. I appreciate the emphasis on incorporating strength training and cardiovascular exercise, as both are important for overall health and fitness. The suggested exercises are also very effective and easy to follow, making it a great option for people of all fitness levels. Overall, I highly recommend this program to anyone looking to improve their fitness and overall health.

starmart April 11, 2023 - 11:40 am

It’s great site site. This is very helpful information. I am regularly following your site thanks for sharing with us.
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debs April 25, 2023 - 11:41 am

Thank you!


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