Published at 15:42, Wednesday, 07 July 2010

Q I’ve become so bored of the gym recently and I’m looking for good alternatives. I have developed good muscle in that time and generally work a body part each day as well as a three-mile run three times a week. I’m worried that I won’t be able to maintain my muscle away from the gym – can you help?A It is a common misconception that only true gym work can develop a physique. I believe that for developing the ‘show’ muscles the gym has more variety but you shouldn’t feel at a loss because you have stopped going.

You generally find that weight machines take the hard work out of exercise and this only deters from the true result you might get from other training.

The good thing is you have detected the boredom, so now is the right time to change – and it’s this change that will improve you throughout.

Unfortunately you will need some equipment to assist you, however compared to what you may pay for gym membership it might work out cheaper. You have many options but here are my highest recommendations.

Powerbag

Kettlebell

Medicine Ball

Weighted Vest

Skipping Rope

Resistance Bands

There are no dumbbells or barbells in my list: you might wish to add them but I don’t think it’s necessary. If anyone is looking to invest in home equipment then this is all you need.

YOU used to work a body part a day in isolation while incorporating a three-mile run in three times a week. The running part of it shouldn’t be a problem because the outdoors has enough variety to make your three-mile runs interesting.

So you are probably wondering how you can get four different exercises on each body part from the equipment listed above. Well it’s very simple, have a look below.

CHEST

Weighted Vest Press Ups – Weighted Vest come in a variety of weights so pick a vest that is compatible to your strength.

Resistance Band Press – There might be a lamp post outside your house or a pole in the garden, whatever it may be ensure it’s fixed in position and will not move. Place the resistance band around the post and, with a handle in each hand, press the band out in front of you. Again get a band compatible with your strength.

Resistance Band Flyes – Put the band around a lamp post and this time extend your arms out and back, then contract the band in so that your hands touch.

Kettlebell Chest Press – Sitting on the powerbag, rest the kettlebell on your front deltoid and press up as you would do using dumbbells.

BACK

Powerbag Row

Kettlebell Row

Resistance Band Row – Place the resistance band around a post and, with you facing the post, walk back until the tension of the band feels tight. Extend your arms out and pull the band into your chest by flexing your arms.

SHOULDERS

Resistance Band Lateral Raise

Resistance Band Front Deltoid Raise

Kettlebell Shoulder Press

Powerbag Upright Row

BICEPS and TRICEPS

Resistance Band Curls

Kettlebell Overhead Extensions

Weighted Vest Close Press Up

Powerbag Curls

LEGS

Powerbag Squat

Powerbag Lunges

Weighted Vest Jumping Squat

Powerbag Straight Leg Deadlift

CORE

Kettlebell Swings

Medicine Ball Russian Twist

Kettlebell Windmill

Powerbag Crunch

You see – it’s easy when you know how! This is a good selection of exercises and there are many more to add to the list. With legs you will perform a number of compound exercises but these will create massive amounts of power which you probably never got using dumbbells.

The core exercises are vital, and from performing a normal crunch you will start to realise the benefit of kettlebell training. You could add any kind of kettlebell exercise in there if you wanted. The kettlebell snatch is a perfect exercise for stretching the core region while improving strength all over the body.

The true advantage of using this equipment doesn’t come from isolation training but from sheer hard work and there is nothing as gruelling as adding all these to a circuit – 45 minutes is all you need to fully exhaust the muscles and leave you feeling the effects for hours.

Published by http://www.whitehaven-news.co.uk