550sf Home Gym Layout

Designing a Home Gym That Delivers Results

Critical for success, home gym designs make a difference with your home fitness goals. There are three things to consider when designing a home gym layout. They will determine your designs, layout and setup.

Determine Your Goals, determine your budget, and choice of weapons.

Determine Your Goals

When I sit down with a new client, I must be able to help them set realistic goals. The best home gym designs in the world won’t matter without planning. Goals are good, realistic goals are best. I can’t stress this enough, your goals should be specific, well thought out and written down.

Garage Gym Sample Layout

You must factor your goals into your home gym designs or you won’t succeed. Have you ever tried to get somewhere when you didn’t know where you were going? Sounds kinda silly, doesn’t it? That’s home gym designs with no end in mind.

Your goals will determine what needs will need to be met in your home gym layout. Basically all home gym designs should include four elements…

• Cardio Piece (s)
• Resistance Pieces
• Specialty Equipment (If Needed)
• Sufficient Space

More on the specifics of these later.

These will vary a little depending on your specific goals. That’s why it’s so important to know your goals before you begin. If your goal is mainly going to be about losing weight, your home gym designs should be focused around comfort and access.

Yes, I said comfort. Meaning inviting, easy to go there and be there. Care should be given to mirror placement, motivational posters, etc. Maybe some things that will help you to stay focused on proper eating, nutritional articles to read while putting in your time on the bike.

On the other hand if your goal is about getting bigger, leaner or harder that is not such a concern. Your home gym designs should be more utilitarian. Less comfort oriented, more work oriented.

This is okay though, because you won’t be spending as much time in there as a person with weight loss as the goal. Each goal has different time requirements per day and per week. Home gym designs should take that into account.

Hopefully you’re pickin up what I’m puttin’ down. (That means, I hope you understand what I’m saying.) Lets move on.

Once you have your specific goals written down, you’re ready for the next step toward your fitness dreams…

Determine Your Budget

How Much Is Your Health Worth?

Not much you can do with this one. It is what it is, only you know how deep you’re willing to dig for a healthy lifestyle.

Designing a home gym successfully requires you to plan in advance what you’re going to be able to buy.

So as your home gym designs advisor, let me give you some things to consider before you shortchange your fitness dreams.

• If you eat out (dinner) 2 times per week,
  after 1 year you’ve spent $5200.
• The average home theater system will run you about $4500.
• 1 venti cafe vanilla frappuccino per day at
  Starbucks is $1820 per year.
• My friend’s last vacation to Hawaii (6 days
  7 nights), $5600.

So with that in mind, how much is your health worth to you?

I strongly recommend that you go with a budget that allows you a representative of each of the four basic elements listed above.

Remember, this is an investment in your future. I have seen far to many people put mis-placed priorities ahead of their own well-being.

As I tell people who are trying to decide if they should hire me…

The same holds true when trying to decide how much to spend on your home gym setup. This is not the thing to skimp on.

I didn’t come up with that little nugget, but it sure hits home.

Choose Your Weapons

The Right Ones Can Make Ya, The Wrong Ones Can Break Ya!

My favorite part. Now you’ve gotten to the point when it all starts coming together.

The ideal (by ideal I mean if your budget allows) home gym setup will include…

Major strength piece:

This can be a multi gym (like Total Gym or Bowflex), a selectorized multi gym (Vectra or Precor, select weight by moving a selector pin through a weight stack), or a plate loaded rack type setup, my personal choice

1 or 2 Cardio Pieces:

These will also be best determined by what your specific goals are. I recommend 2 of these strictly in the interest of the ideal home gym design.

Two people can workout at the same time, if you and your spouse will both be using the gym, it’s far easier to be consistent if you make it an appointment.

In addition, the body will get used to the same cardio movement eventually. At that point it becomes harder to burn calories, you have to go longer and harder to get the same results.

Having two pieces allows you to mix up the cardio schedule every workout, increasing your results and decreasing your boredom!

Dumbbells or Power Blocks:

These would be even more important than most major strength pieces. There is simply no replacement for dumbbell work.

In calorie burning, stability benefit and muscle recruitment they beat every machine hands down. People often shy away from dumbbells, especially in the home gym layout department.

They may think that bells are dangerous in a home gym environment. I don’t buy it.

For one thing, the common sense rule applies when using dumbbells. There’s no one watching you at home so there should be no reason to try more than you can handle.

No, dumbbells are just harder work, and folks don’t like that.

But now you, know the secret… HARD WORK’S WHAT IT’S ALL ABOUT!

Specialty Equipment:

This is the fun stuff. Designing a home gym was never this much fun. Boxing equipment, exercise balls, golf swing trainers, etc.

Actually the exercise balls would be more of a necessity, but there’s literally tons of stuff out there for whatever you want to train.

Most of it is junk, but read on and I’ll let you in on some things that only trainers know…

We’ll start with, Home Gym Review!

Home Gym Designs is a post from: Personal Fitness Training

This ab workout is not recommended for everyone. Be careful… and remember, the “common sense” rule applies.

Killer ab workout:

Image	Exercise	Set	Reps	Weight/ Resistance
	Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1	20
	Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1	20
	Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1	15
	V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.	1	15
	Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side. Talk about a killer ab workout!	1	30
	Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1	45sec
	Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg.	1	100
	Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat.	1	50
	Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches – excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.	1	20
	Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions.	1	10
	Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions.	1	45sec
	Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1	20
	Alternating Superman 1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor. 2) Raise right arm and left leg 4-8 inches off floor. 3) Lower and raise alternate opposite arm and leg. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.	1	30
	Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side.	1	10
	Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.	1	24
	Bicycle Crunch 1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Start position: Place hands behind head. Straighten right leg. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest. 4) Return to start position and repeat with the left leg. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1	30
	DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position.	1	10	10-15
	Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions.	1	20	5-15
	Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.	1	15
	Cobra on Floor 1. Start by lying on your stomach with your arms at your sides. 2. Slowly raise your shoulders up off the ground by contracting your low back. 3. Return to the starting position and repeat.	1	10
	Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe – may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.	1	30
	One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thigh is slightly above parallel (as shown) return to start position. 5) Remember to keep head and back straight in a neutral position – hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1	failure
	Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.	1	10
	Alternating Split Squat 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.	1	18
	Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you) 3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement. 4) Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight – movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1	10	15-30
	Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.	1	20
	Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1	2min
	One Leg V-Up 1) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling. 3) Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1	30

There you have it. Now that’s a killer ab workout! If you’re interested in more workouts like that, you may be interested in an online personal trainer.

Killer Ab Workout is a post from: Personal Fitness Training