Home Gym Exercises

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

Share it

Text Size: AA AA | Print it | Email it

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.