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Home Gym Exercises

From Australian Handyman Magazine

Buying a home gym can cost more than $2000 and taking out a gym membership can be expensive in the long term. This gym costs just over $800 and unlike many bought gyms it’s designed to save on space by setting it up outdoors. Similar to play equipment at parks, there are three stations including a sit-up bench, parallel and chin-up bars.

Working out with the Gym
Exercise physiologist Damien Kelly shows how different exercises can be done on the equipment, for beginners to more advanced users. TIP Before starting any exercise program have a checkup with a doctor and consult a fitness expert to make sure you’re moving correctly.

Building the equipment
How to build the sit-up bench Click here
How to install parallel bars Click here
How to install chin-up bars Click here

Abdominal Crunches
Focus on technique as this exercise is often done incorrectly. Sit on the bench, knees bent with hands on thighs, or on temples for beginners. Lower your back until the middle touches the bench, flex forward, contracting the abdominal muscles with your spine folding at the bellybutton, stopping short of sitting upright, exhaling as you come up.
Beginners: Do three sets of eight repetitions.
Advanced: Do three sets of 25 repetitions.
Work it: For core strength and stability to avoid injury, focusing on deep abdominal muscles.

Step-Ups
Great for runners this exercise imitates running and strengthens leg muscles. Starting from the ground step up onto the bench with the left leg then raise the right knee to 90°. Lower the right leg to lightly tap the ground and bring the knee up again, doing 10 repetitions. Switch to the left leg and repeat.
Beginners: Do three sets of 10 repetitions each leg.
Advanced: Do five sets of 25 repetitions.
Work it: To strengthen and tone legs, including quadriceps, glutes, calves and hamstrings.

Pull-Ups
This exercise works the upper back and biceps. Position yourself between the bars with legs straight out, or bent for beginners. Grip the bar and, looking up at the sky, pull your upper body as high as you can and lower it down by straightening arms for a full range of motion. Exhale as you pull up and inhale on the way down.
Beginners: Do three sets of eight repetitions.
Advanced: Do three sets of 25 repetitions.
Work it: For a strong upper back to improve posture using shoulders and biceps.

Tricep Dips
Start with feet on the ground and elbows bent at 90°. Push off the ground, shifting your weight onto the bars, arms straight without locking elbows, body upright and legs hanging straight down. Lower your body until elbows are again at 90°, exhaling as you push up and inhaling as you lower down.
Beginners: Do three sets of eight repetitions.
Advanced: Do three sets of 25 repetitions.
Work it: For strong arms by using tricep muscles
at the back of the upper arm.

Chin-Ups
Chin-ups can be done with palms facing outwards to work biceps or inwards to work the back. Stand between the bars, grip them and pull up until your chin reaches above the bar line, then lower, extending the arms. If this is too difficult, hold the bar and, instead of pulling yourself up, contract abdominal muscles and bring the knees up high to curl the tailbone. Lower legs and repeat, exhaling going up and inhaling on the way down.
Beginners: Do as many as you can to start with.
Advanced: Do three sets of up to 20.
Work it: For a strong upper body using the back and biceps.

Home Gym Exercises

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