Tag Archives: home workout

LiveFit @home – Phase 2: Day 39 Arms/Abs/Cardio

Day 39 rolled around and I am getting more and more frustrated about working out at home! Ha! I guess I just miss the gym so much and am too used to the luxury of having all my equipment. HOWEVER, this will spur me on to get more creative.  I have been trying to do things with just basic home equipment to avoid excluding people who cannot just turn a room of their house into a mini gym.  I may purchase a Power Tower and a bench, since working out at a gym just does not work for my schedule at all, BUT I will still continue writing variations for those who do not have these tools.

Day 39

Variations:

Barbell Curl: If you don’t have a barbell, use dumbbells. The key, however, is to keep your grips stationary so that they do not pull inward or outward motion during the entire execution.

Overhead Cable Curl: I am short so this worked perfectly for me – I hooked one end of my resistance band to the stationary grip of my elliptical machine. Then I stood far enough back to get good resistance and performed single-arm overhead curls.

Cable Hammer Curls: Since the LiveFit Trainer uses the rope attachment, this variation worked excellently – I stood, with one foot, on the center of my resistance band, then with grips in hammer position, I performed the curls. Flawless!

Triceps Pushdown – Rope Attachment: I hooked my resistance band around the top of my elliptical machine. Kneeling down gave me enough resistance to perform this exercise.

Hanging Leg Raise (or roman chair): I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs straight. Not bending my legs, I raised my legs till my feet were at least shoulder height. ADDED COMMENT: I am planning to get a Power Tower so I can do these and pull ups and dips.   

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LiveFit @home – Phase 1: Day 1: Chest/Tris

Hey any of you out there tryin’ to get a groove for gym time when you can’t leave the house on a consistent schedule or just don’t feel you have the time?  Word up! I am a new mom so adjustment has been crrrraaazy! I am ALL about NO EXCUSES, so I am not even letting myself off the hook.  So if your problem is something like I mentioned above and are tired of feeling flabNdrab, then follow my 12 week journey and be encouraged that there is a way!

Day 1 Workout

Since I am working out at home and do not have all the equipment I will be noting what alternative exercises I do, but…FYI nothing beats the variety you can get at the gym.  The variety, diet and your consistency is what gets you the results the Bodybuilding.com team claim.

Variations:

Diet.  The diet is the most important part! I am not using their diet because I wanted a personalized diet (nothing beats that 🙂 ). So I hired my amazing trainer, Susan Groshek, IFBB pro (who helped me win at the Ronnie Coleman Classic 2011), to write my diet.  She can write one for you too! Check her out http://www.fitwithsusan.com

Exercise.  The only exercise variation I had to make: Tricep Pushdown
Tricep Pushdown alternative: bent over tricep kick backs

What you need:

  • graduating dumbbells
  • Resistance bands / stretchy cables (I got mine at Academy Sports and Target)

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