Total-Body Transformation: The $699 Secret to Ultimate Home Gym Power

Welcome to a journey of ultimate fitness and transformation right within the comfort of your own home. Imagine a scenario where every corner of your living space becomes a powerhouse of strength, endurance, and vitality.

In this comprehensive guide, we will introduce some effective workouts that have provened. Let's embark on this transformative journey, step by step, exercise by exercise, and achieve the ultimate fitness breakthrough you've been longing for. It's time to revolutionize your fitness, redefine your strength, and embrace the total-body transformation that awaits.

Read First:

Why we should balance cardio and strength workout？

The advice below is recommended by the American Council on Exercise.

1. If your goal is better endurance, do cardio before 
2. If your goal is burning fat and losing weight, do cardio after
3. If you want to get stronger, do cardio after 
4. On upper-body strength training days, you can do eitherfirst.
5. On lower-body strength training days, do cardio after 
6. If your goal is just general fitness, do either first, but maybe start with the one you like less.

Upper Body Workout

Equipment：AB Roller，resistance bands, gym benches, dumbbells

• Chest Supported Dumbbell Row- Target back and shoulders muscles
• Incline chest press- Target upper chest muscles
• Bench press--Target Chest, Front Deltoid,Triceps
• Angled Roll Out- Target abdominal muscles
• Two arms dumbbell curl

Chest Supported Dumbbell Row- Target back and shoulders muscles

The chest-supported row works on the back and shoulders simultaneously.

The neutral grip dumbbell row targets the middle and upper back, while the overhand grip highly engages theupper trap and rhomboids. So, use a neutral grip to highly stimulate the back muscles.

Steps to do a neutral grip chest-supported row:

I.Grab one dumbbell in each hand and lie on an incline bench on your chest.
2.Keep your arms straight toward the floor and look downward.
3.Driving your elbows back, pull the dumbbells toward your torso until you feel the contraction in yourback muscle.

Incline chest press- Target upper chest muscles

Steps to do incline chest press:

1. Start in a seated position with the middle of your band around an anchor behindyou.
2. Grabbing a handle in each hand, bring the band to shoulder level.3. Press the bands upward straight above your chest until your arms fully extend
3. Lower back down.
4. Repeat for 10-12 reps.

Bench press--Target Chest, Front Deltoid,Triceps

You can replace barbell, dumbbell, or resistance band

Steps to do bench press:

 

1. Anchor a tube band on the bench legs and lie face up on the bench.
2. Grab a handle in each hand.

 

3. Position your hands at shoulder height (so your thumbs touch the front of yourshoulders).
4. Extend your arms straight up over your chest to full extension, moving your handstoward each other at the top.
5. Lower back down.
6. Repeat for 10-12 reps.

Angled Roll Out- Target abdominal muscles

Steps to do angled  roll out:

This is one of the most straightforward ab wheel exercises but is still effective for building strength in your abdominal muscles. The angled rollout is very similar to the kneeling rollout; however, rather than rolling out in a straight line, you will instead be rolling out at an angle.

From a starting position with your knees on the ground, roll out using the ab wheel at a 45-degree angle to the left, and return to the starting position before rolling back out at a 45-degree angle to your right. You can use this exercise to target those muscles that run down the side of your core (your obliques).Two arm dumbbell biceps preacher curl

Two arm dumbbell biceps preacher curl

Step to do Two arm dumbbell biceps preacher curl

Select suitable weight dumbbells and sit in a preacher bench. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back. At this height, your mid-lower chest will touch the back of the preacher bench.

Your feet should be planted firmly and your core is tight. Your arms are outstretched on the pad taking the weight of the dumbbells in a palms up grip. This is the starting position. 

Commence the movement by curling the dumbbells up from the elbow joint and squeezing your biceps. The elbows should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbows or use momentum to throw the dumbbells up.

When your biceps are at maximum contraction and the dumbbells approach your shoulders, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.

Lower Body Work Out- Target your glutes and legs

Equipment: gym bench, dumbbells, resistance bands

Dumbbell Hip Trust- Target glute muscles

 Step to do dumbbell Hip Trust

1. Find a bench or a knee-high foam plyo box
2. Grab a dumbbell and sit in front of the bench/box with your back against the longer side
3. Extend your legs out, then position the dumbbell gently on your pelvic region
4. Bend your knees to move your feet hip-width apart flat on the ground
5. Keeping your upper back against the bench/box, use your glutes to push the dumbbell and your pelvis up to create a line with your torso and legs
6. Gently move back down to the starting position. This is one repetition
7. Reps
8. Perform 3-6 sets of 6-12 repetitions each. Rest for 30-90 seconds between each set. Weights should be 65-85% of 1 RM.

Pro Tips

If the weight hurts your hips, you can put a folded mat or any other soft material between the dumbbell and the pelvis

Make sure to keep a neutral neck, so avoid looking around or up when performing the exercise

You can put plates under your feet to increase the range of motion and intensity 

Dumbbell Leg Extension-target quads and reinforces leg muscles

Steps to do Dumbbell Leg Extension

1. Sit on a gym bench with your back straight, your feet flat on the floor, and your knees forming a 90-degree angle. Place a dumbbell vertically between your feet.
2. Slowly straighten your legs, holding the dumbbell firmly, until your knees are fully extended.
3. Hold the end position for a beat before slowly returning to the starting position.
4. Repeat as needed.

Prone (lying) leg curl- Target hamstrings

 Step to do Prone (lying) leg curl

1. Lie facedown and loop a band around your right ankle, anchoring to a stable objectclose to the floor for support.
2. Scoot away from the anchor to create tension.
3. Tighten your core and bend your leg at your knee, bringing your heel toward yourglutes as far as you can comfortably go.
4. Slowly return your leg to the starting position.
5. Repeat for 10-15 reps, then switch sides.

Cardio Training

The Bike Workout: All Levels Welcome

This 53-minute, beginner-friendly stationary bike workout is primarily aerobic. It incorporates short, challenging intervals to build fitness and burn calories, Kate Ligler, NASM-CPT, CES, PES, a MINDBODY wellness specialist and designer of the workout, told Health.

How to do the workout:

1. Start with an easy 10-minute warm-up.
2. Move into three to five rounds of six-minute work sets that get progressively more intense.
3. Gauge the intensity of your work and rest periods based on your RPE.
4. Finish with a three-minute cooldown.
5. You'll use a scale of 1 (very easy) to 10 (maximum effort) for RPEs and work at a pace that works for your fitness level. That's why you won't see RPMs listed here—listen to your body and get a feel for the bike.

Keep these modifications in mind:

Beginners: Stick with three rounds of the main work block to get a 45-minute workout.

Advanced exercisers: Do all five to bring it up to an hour.

$699, Buy all equipment mentioned here!

 Releted: 

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