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  1. #1
    Registered User patw0019's Avatar
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    Workout program with basic equipments

    Hi there,

    I am very out of shape and planning to resume working out (at home this time) after 6 months. All I have is a yoga mat, a yoga/balance ball, 15 kg weights, two sets of dumbbells and a 4 ft barbell. Is there any good workout program that you can recommend for me?

    Thanks!
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    Registered User paulinkansas's Avatar
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    Do the Fierce 5 dumb bell routine. It's up there ^^^ in the stickies of the Workout Programs forum.
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    Registered User jamesrobert1997's Avatar
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    You have enough equipment for workout in home, while i've been doing body weight workout for 2 months. I usually follow online programs regarding workout and diet.
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    Registered User MarcusFitPro's Avatar
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    I can recommend how you can organize your workout plan

    Here's how I separated everything for you...
    Purpose of equipment | region worked | name of exercise

    👁‍🗨Use the balance ball to perform core exercise | abs and back | swiss ball crunches (change the range of motion), swiss ball backward stretch,
    👁‍🗨Use the 4ft barbell to work your back and arms | back and biceps | bent over rows , bicep curls , upright rows
    👁‍🗨Use the dumbbells and balance yourself on your back to press them (if the dumbbells are light, focus on squeezing the chest muscles, for mind-muscle connection) | chest | chest press, pec flyes
    👁‍🗨Use the yoga mat to work your core on for floor exercises | abs and back | planks , mountain climbers, burpees
    👁‍🗨Use the dumbbells to work your shoulders. | shoulders | lateral raises, anterior delt raises, rear delt raises
    👁‍🗨Use the yoga mat to perform push-ups on.
    👁‍🗨Perform body weight squats 3 sets until failure, no less than 25


    I hope this helps!
    Marcus Morgan M.Ed, Exercise Science, Physiology

    Owner of Home Fitness Galore
    Fitness Equipment , Workout Plans , & Fitness Supplements

    Website: https://homefitnessgalore.wixsite.com/home
    E-mail: homefitnessgalore@gmail.com
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