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Fitness Tips: Winter Training Tips For Home Workouts

By admin | August 4, 2008

These fitness tips will help keep you on the right track whether you want to build muscle or lose fat.

Winter is the time to focus on your goals and ramp up your intensity so when the warm weather rolls around, you’re ready to strip down.

Don’t use winter as an excuse to slack off from your program and hide your ever expanding waist line under layers of bulky clothes.

One of the biggest obstacles people face in winter is getting their workouts done. It’s cold and dark.

There’s ice on the car windshield. The last thing you want to do is make the trek to the gym.

So don’t. You can get a great weight training or cardio workout right in your own home.

And you don’t need a ton of home gym equipment to do so.

And you may find you like working at home so much that you do get all the equipment you need.

Nowadays it’s pretty easy and not all that expensive to put together a great home gym. But that’s another topic.

You like the idea of training at home but you don’t have much in the way of equipment. No problem.

We’re not talking about doing all your workouts at home. Just those days you can’t make it to the gym.

All you really need are some adjustable dumbbells and a weight bench.

If you’ll be training at home even on a semi-regular basis, I highly recommend you check out power block dumbbells

The beginner’s all-dumbbell workout routine:

Dumbbell bench press (chest)

Dumbbell side lateral raise (shoulders)

>One arm dumbbell row (upper back)

Dumbbell extension behind head (triceps)

Dumbbell Bicep curl (biceps)

Dumbbell Lunges (thighs)

Dumbbell One leg calf raise (calves)

Dumbbell leg curl (hamstrings)
Crunches (abs)

There you have it. Simple and effective fitness tips for home workouts.

If you’re just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps.

Rest 1 minute between sets. You’ll train your whole body in each workout, 2 -3 three days per week, non-consecutive days.

If you’re more advanced, you can try a weight training split like this:

Day 1 - Chest, Shoulders and Triceps

Dumbbell Bench Presses

Flat Dumbbell Flyes

Incline Dumbbell Presses

Seated Dumbbell Presses

Dumbbell Upright Rows

Lying Dumbbell Extensions

Seated Overhead Extensions

Dumbbell Workouts Day 2 Legs

Dumbbell Squats

Dumbbell Stepups

Dumbbell Lunges

Dumbbell stiff-legged deadlifts

Day 3 Back, Biceps and Abs

Dumbbell Shrugs

Dumbbell Pullover

One arm dumbbell rows

Two arm dumbbell bent over rows

Seated Dumbbell Curls

Incline Dumbbell Curls

Standing Dumbbell Hammer Curls

Weighted Crunches

Reverse Crunches

As you can see, you can do all the necessary exercises in your dumbbell workouts.

The only other piece of exercise equipment besides the dumbbells is an adjustable weight bench.

If your dumbbells don’t have enough weight for certain exercises, like the dumbbell squat, you can do your reps in 1 1/4 style.

During a squat, when you come back up from the bottom, only come up a quarter of the way, then go back down and then come all the way up.

You can also do that twice. So it’s squat to bottom, come up a quarter of the way, squat back down, come up a quarter of the way, squat back down and then all the way up.

That’s one rep.

Legs love higher rep training anyway, so now can be a time to experiment with rep ranges you probably never do, such as sets of 25, 35, 50 or more reps.

Ouch!

If you want to learn more great workouts and training programs like this, I recommend you check out: