Daily Workout - Shoulders at Home Gym

For some reason I found it really hard during my workout to get into it. The workout started out OK, but I simply just lost all my energy about halfway through? I ended up finishing but I had to really take my time with the last half. I'm not really sure what the reason for this was, maybe it was the pizza I ate earlier in the day?

When you're starting out with a training program and you haven't got your body used to it, it can kind of feel the same way for a while (A real lack of energy). But in a relatively short amount of time you will start noticing an overall energy boost!

  • Warmup: Elliptical for 10 Minutes.
  • Shoulder Press with Barbells.
  • Barbell Shoulder Flies in Three Positions: Forward, Side, Behind.
  • Upright Row Raises with Pulley.
  • Shoulder Shrugs with Smith Machine Straight Bar.
  • Misc. Stretching.
  • Abs: Misc Crunches & Leg Raises.

Total workout time: About 1.25 hours.


Lower Body Workout Using Body Weight

This video looks at using just your body weight to do exercises that will tone and build muscle in the lower body areas.

Some of the exercises demonstrated are: Squats, Lunges, Calve Raises, Rear Leg Raises, Side Leg Raises, and Pelvis Raises.

All of these exercises can be done with no exercise equipment at all!


Daily Workout - Yoga at MMA Gym

My MMA gym is offering Yoga classes twice a week (Tuesdays & Thursdays) and as I am not so flexible, this gives me the opportunity to work on my flexibility and learn some new exercises I can incorporate during my home workouts.

Yoga is more than just stretching. It's also about relaxation, balance and body awareness. Our instructor summed it up nicely by thanking us at the end of our Yoga session for investing this time in our health. In fact any time you do some sort of exercise, you are investing in your health. And when you think about it, isn't your health the most important thing you can invest in. So why don't we all do this more? Oh yah, it takes time and energy! All I can say to that is it's time and energy well invested.

I found this particular Yoga session to be fairly low intensity and more focused on proper technique, which was good for me as I am not a Yoga regular by any means.

I think Yoga is for everyone, it improves your strength, flexibility, balance and breathing. If you are religious and maybe you have been tuned off by the meditation side of Yoga going against your religious beliefs, most Yoga these days is meditating for the relaxation side of things. You can meditate about whatever you want. Personally I was thinking about being able to do some of these moves one day.

By the way, here is a good Yoga YouTube Channel!

Update: I decided to do an evening Back Workout - I used my Smith Machine pulleys to do Wide Pull Downs, Narrow Pull Downs and Seated Rows. I worked in some of my Yoga hip stretching (I learned  this morning) between sets and I finished off with Abs. Total time about 35 minutes.


Daily Workout - Chest & Punching Bag in Home Gym

I actually got around to doing an earlier workout today! Everyone was out of the house so I knew there would be no interruptions. This was also a good time to hit the punching bag as it tends to make some noise and I can't really use the punching bag at night when the kids are sleeping.
  • Warmup: Punching Bag for 10 minutes (Punches & Kicks).
  • Bench Press with Dumbells.
  • Incline Dumbbell Press Flies.
  • 3 Stage Pushups: Planche, Extended, and Regular.
  • Abs: Mixed Sit-ups & Floor Raises.
  • Misc. Stretching.

Total workout time: About 1 hour.


Daily Workout - Cardio and Legs in Home Gym

Sorry - No picture today! Todays workout was another one I just didn't feel much like doing, so I used the old "I'll just do a quick 10 minutes of cardio". For some reason once you get started, carrying on with the rest of the workout isn't so hard.

So if you don't feel much like doing a workout, tell yourself you will just do a quick one and more than likely you will end up doing the entire workout!

  • Elliptical Warmup - 10 Minutes.
  • Squats with Smith machine.
  • Calf Raises: with Smith machine.
  • Leg Extensions: Bench with leg attachment.
  • Leg Curls: Bench with leg attachment.
  • Misc. lower body stretching.
  • Abs: Total Gym Side Twists.

Total workout time: About 1 hour done in my home gym.