$50 Home Gym #1

If you can't find time or money to join a gym, there are many alternatives that allow for exercising in the home. Even if space is limited, there are endless possibilities available that won't ruin your finances or take up too much precious free time.

About 5 years ago, I became tired of spending as much time driving back and forth to a crowded gym, as I was actually working out. Sure, there are advantages to being a gym member, namely superior resources as well as plenty of people around to provide spots. But there is also a limit on super-sets, wait times to get on machines, and somebody constantly wanting to cut in on your sets. Being able to piece together a home gym took some time and effort, but the payoff makes it worthwhile. I did far exceed a $50 budget, but I had the space and was still able to accumulate most of what I needed for about $500 over a 2 year period, equal to paying $20/mo for a gym membership over that time.

$50 might not seem like it can get you very far towards building your own home gym, especially with dumbbells and plates costing roughly $1/lb. However, below is a list of equipment that can provide for your fitness needs. If you are merely looking for ways to tone and exercise and not spend any money, a couple of gallon milk jugs filled with water, sand or even dirt.  These basically make 8 pound dumbbells, and depending on hand size, can be quite useful. 

Set A:

Item 1.) 40 lb. Vinyl Dumbbell Set (adjustable)- $14.97 at Wal-Mart

http://www.walmart.com/ip/Gold-s-Gym-40-Pound-Vinyl-Dumbbell-Set/21672513

Exercises: Any variation of curls, presses, kickbacks, squats, lunges, sidebends, plate raises, etc. etc. etc.

Dumbbells are one of the most universal pieces of fitness equipment. When taken down, these can be stored under a couch or chair and no additional equipment is really needed and we could stop here, but what fun would that be?

Subtotal: $14.97

 Item 2.) Resistance Bands ( 1 medium, 1 heavy)- 5.00  ea. at Five Below

http://www.fivebelow.com/sports/fitness-sports-balls/series-8-fitness-stretch-cords.html

Exercises: Curls, Front raises, Side Raises, squats, OH press, skull crushers, etc.

Resistance bands can be used to substitute for exercise normally done on a machine and come in various strengths, depending on your level of fitness or goals. You can also use a broomstick as a makeshift barbell cable curl machine alternative. I would suggest getting both  medium and heavy bands.  

Subtotal: $24.97

Item 3.) Fitness Orb- $5.00 at Five Below Fitness Orbs are versatile and economical. They can be substituted for a Utility Bench or simply used for general seating while also improving core strength.

http://www.fivebelow.com/sports/fitness-sports-balls/series-8-fitness-gym-ball.html

Exercises: Decline sit ups and/or push-ups. With dumbbells: seated curls, military press, lateral raises, chest press (incline, decline, or flat), overhead triceps press, kickbacks, skull crushers, etc.
Subtotal- $29.97

4.) Jump Rope- $5.00 at Five Below

http://www.fivebelow.com/sports/fitness-sports-balls/series-8-weighted-jump-rope.html

Cardio- pretty self explanatory, but is a great way to get some much needed cardio done.

Subtotal: $34/97

5.) Push Up Handles- $5.00 at Five Below

 Unfortunately, I can't find a link for these, but I know they are on the shelves. These are great for either pushups and even potentially dips.

Subtotal- $39.97

6.)  Ab Wheel- $5.88 at Wal Mart

http://www.walmart.com/ip/Gold-s-Gym-Ab-Wheel/15580734

Good for strengthening core.

Subtotal- 45.85

These items should provide a pretty good foundation and plenty of flexibility for hitting all of the desired muscle groups without putting too big a hole in the wallet or taking up too much space.

1/14/2015- Workout Recap

1.) Workout- 01/13/2015:

Being a proud new father has limited my available time for hitting the home gym and being sick for almost 2 weeks didn't help either, but I was able to get back into the swing last night with a bicep/shoulder workout and some brief cardio. I am far from an expert, but here goes nothing:

Cardio- 5 minutes on stationary bike- 60 seconds warm up, 90 seconds intense, 30 seconds cruising pace, 60 seconds intense, 60 seconds cool down. I would normally spend about triple the time here. 

Warm-Up Set: Barbell Curls- 12x40 lbs; Bent Over Barbell Rows, 12x40 lbs. 

Super-Set #1: Standing Barbell Curls- 4 sets ( 2=10 x 70 lbs.; 2=10 x 80 lbs.)

                       Bent Over Barbell Rows- 4 sets ( 2=10 x 70 lbs.; 2=10 x 80 lbs.)

30 seconds of rest in between sets. 

Super-Set #2: Seated Dumbbell Hammer Curls- 4 sets of 8 x 40 lbs 

                       Seated Military Dumbbell Press- 4 sets of 10 x 40 lbs. 

30 seconds of rest in between sets. 

Super-Set #3: EZ Bar Preacher Curls- 4 sets of 10 x 55 lbs 

                       Standing Cable High Rows 4 sets ( 2= 12 x 70 lbs, 2= 12 x 80 lbs) . 

30 seconds of rest in between sets. 

Drop Sets: Dumbbell Curls- 2 sets 8 x 25 lbs, 8 x 20 lbs. , 8 x 15 lbs.

Push-ups- 2 sets to failure

Kettlebell Sidebends- 3 set 12 x 15 lbs.

Overall, this is a much less intense workout than is usual, even since I have had to shorten the length of my sessions. It was about getting back into a routine after being sick and was effective enough, though. If there are any suggestions of recommendations, I am open to hearing them. 

I have the following equipment:

Marcy MP2100 with Lat pull down bar (factory), Tricep Rope, Single Arm Barbell Cable Handle, EZ Cable Curl Bar, Standard Cable Curl Bar, and Tricep Press Down Handle.

1 x 6' (20 lbs) and 2 x 5' (12 lbs) Standard Barbells

Dumbbells from 5 lbs through 50 lbs.; Kettlebells 5-15 lbs. 

Standard Plate loaded Pec Deck ( Pec Deck handle on Marcy Machine Broke)

Adjustable Utility Bench (Flat and Incline Only) with Preacher Curl pad

Adjustable Utility Bench with all three levels.

Barbell Squat/Bench Rack

Various Resistance Bands

Fitness Orb.