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Chest Exercises for Suspension Training

September 27, 2012 by Jay Leave a Comment

You don’t need a bench press or a heavy set of barbells to get in a great chest workout at home. In fact all you really need is a set of suspension trainers and a bit of space. Of course you can simply do body weight exercises but if you want to make your workouts more time and effort efficient using something like the suspension straps is the best way in terms of cost, space and time requirements.

What are suspension trainers? Suspension trainers turn any space, indoors or out, into a fully functioning gym capable of giving your whole body a workout. Whether you want to lose weight, get toned or put on some quality muscle a suspension trainer should be your first port of call. Check out our suspension trainer round-up for the pros and cons of the different models available.

Right let’s get down to business. Here are some of our favourite chest exercises that can be performed with a set of suspension straps like the TRX Pro or the Jungle Gym XT to name just two.

Suspension Strap Push Ups

Are regular push ups too easy for you? Want to ensure your chest gets enough of a workout? Then the suspension push ups take one of the most popular exercises in the world to the next level. Let’s go:

Setup the straps so that the handles are about 6 inches from the floor.
Put your hands into the handles and hold on!
Lower your body into the regular press up or push up starting position.
Now perform a push up but try to keep your hands as still as possible preventing the straps from moving about.
Keep a straight line from your toes to your shoulders: don’t bend your back.

If you want to make this exercise a bit easier raise the height of the handles to take some of the weight off.

httpv://www.youtube.com/watch?v=_7MZFe5dqW4

Suspension Trainer Chest Press

This is similar to the above push up exercise but the greater height of the handles makes the range of movement more akin to the incline bench press exercise.

Set up the trainer so the straps or handles are about waist height.
Hold on to the handles and put your arms slightly out in front of you.
Lean forwards on to the straps lowering your body as low as you can.
Keep a straight line from your head to your ankles and avoid bending your back.
Straighten your arms and push back from your chest to return to the starting position.

To make this exercise more difficult stand further back so the distance you travel as you lean is greater.

httpv://www.youtube.com/watch?v=eAeY1Uh4D30

Suspension Strap Chest Fly

This is similar to the dumbbell chest fly exercise except you don’t need any weights and the potential wobble of the suspension straps makes it much more difficult to perform!

Setup the straps so the handles are about waist height.
While standing take a strap or handle in each hand and walk forward with your arms out in front of you until the straps are tight and your hands are just below shoulder height.
Lean your body in towards your hands and then extend your arms out to the side of you.
Bring your arms back to your sides while keeping any wobble to a minimum.
Perform the rest of the reps and then push yourself back to the starting position.

You can combine the chest fly with the chest press if you want to make things more interesting. To do so do a press back to the starting position after each fly. Then lower yourself again and perform another fly.

httpv://www.youtube.com/watch?v=5mBhCvQXqHE

Suspension Strap Chest Exercise Routine

These three exercises will give you a good chest workout at home without the need for any gym equipment (apart from the straps of course). Change the order you do them in each week to ensure that each exercise gets a turn of going first at the start of your chest workout when your muscles are fresh and ready for a good workout.

Aim to do between 8 and 12 reps for each exercise and do three sets for each one so your workout looks something like this:

Warm up
Suspension Strap Pull-ups: 3 sets of 10 reps
Suspension Trainer Chest Press: 3 sets of 10 reps
Suspension Strap Chest Fly: 3 sets of 10 reps

Remember to change the order each time you do this workout so your muscles don’t get complacent from doing the same thing week in week out. Read our article on changing your routine to enable new muscle growth for some good reasons why a change is as good as a rest.

If you are interested in taking up this type of exercise at home, why not check out our round-up of the best suspension trainers.

Suspension Trainer Exercises For a Great Ab Workout

September 26, 2012 by Jay

Suspension Trainer

If you’ve recently picked up a suspension trainer or are lucky enough to be a member of a gym with one of these hugely dynamic and versatile pieces of fitness equipment then you might be wondering just what exercises there are out there for working your abdominal muscles in order to get a flat and toned stomach or if you are dedicated enough, a six pack.

If you haven’t got your own suspension trainer yet then take a look at our report on the most popular models on the market by clicking here now.

Well you will be pleased to know there are a good selection of suspension trainer ab exercises out there. This means you can choose from a range of effective exercises to ensure that your muscles don’t get used to the same exercises that are performed week in, week out. Say goodbye to boring floor crunches and check out some of these fun and challenging exercises:

The Reverse Crunch Knee Tuck

Assume the press up position but hook your ankles into the handles of a suspension trainer. Your feet should be about a foot from the floor.
Lift your knees away from the ground which will bring them into a tucked position under your chest. Breathe in as you do so and tense your core muscles while performing the exercise.
Return your feet to the starting position to complete one rep of this exercise. Breathe out while doing so.

The Suspension Trainer Plank

The plank is hard enough but imagine doing it with your legs suspended off the floor. Well thanks to your new suspension straps you can add this even tougher version of the plank to your ab routine.

Place your feet into the handles or straps of your suspension trainer so the laces or top of your foot is resting on the handles.
Get into the plank position with your body supported by your forearms.
Keep your glutes and core tight at all time and try to keep your body as still as possible. Preventing your body from moving is what takes this already difficult exercise to the next level. How many minutes can you last for?

Suspension Trainer Obliques Assault

Lie on the floor on your back and hold on to the straps with both hands.
Lift yourself up from the floor so only your feet are in contact with the ground keeping your back straight and a straight line from head to ankles.
Pull on one strap to lift one side of your body up and then pull on the other side to change sides.
Keep doing this while tensing your core to really hit those oblique muscles that make up the side of your midsection.

These are just a few of the great many core muscle workouts available to those of you with access to a set of suspension straps. Keep tuned for more great exercise ideas for a powerful home workout.

To help you pick the right home workout equipment for your take a look at our reviews of the best suspension trainers.

How to Get in Shape at Home Without Equipment

September 21, 2012 by Jay Leave a Comment

Home Training for Men and Women

Previously we looked at the best ways to do a cardio workout at home without any specific cardio equipment but now we are going to talk about the options available for those of us who want to get in shape at home without any equipment whatsoever.

We will also discuss some of the ways you can use household items instead of weights to take your home training to the next level. If you are looking to get toned, add some lean muscle mass and get in a calorie burning workout read on for some great tips.

If you can spare the space or expense of buying just one piece of equipment you will start to see results quicker and reach your goals a lot faster. If you can make the necessary sacrifices in terms of space and budget then we recommend one of these kettlebells, but if this isn’t an option for you right now don’t worry as you can still get a good home workout in without any specialised gear!

A Home Workout without Any Equipment

Whatever your goals are this routine should give you a good workout at home without any weight training equipment. It might not be the best for those wanting to increase their fitness levels but it should still leave you our of breath if you work through it at a high intensity! If you want to tone up and get in shape or even put on some good quality lean muscle mass then this is ideal for you.

It is perfect for those with no access to weight training gear or people who just want to try something different. If you are on the road or on holiday and away from home this is a great way to stay active when you have no access to a gym.

Give it a try and leave a comment below to let us know how many reps you managed!

We recommend you aim for 8-12 reps in order to give your muscles a good workout and get them growing in no time.

Commando Handstand Push Ups

The commando part doesn’t refer to any lack of underwear but to the military personal who supposedly pioneered this exercise. This takes your regular press up or push up and turns it on its head quite literally making it harder to perform and therefore much more effective for building those shoulder and tricep muscles essential for a sculpted upper body. Lets go:

With your back against the wall crouch down and put your hands on the floor.
Walk backwards up the wall so that you are in effect doing a handstand against the wall.
Bend your arms at the elbow and lower yourself down towards the ground. Bring your chin as close to the ground as possible.
Push up and straighten your arms to the starting position to complete the rep.

If you have great balancing abilities and are able to do free standing handstands then you can try this exercise facing the other way with the back of your legs resting against the wall. This version will also give your core muscles a good workout too as you will use them for stability.

Incline Press Ups

Use the Wall for Incline Training

This is another twist on the classic press up and this time we will be working your chest and tricep muscles.

Stand facing a wall and place your palms on the wall with your fingers pointing up.
Keeping your hands on the wall, take a few big steps back so your body is running diagonal from the floor to the wall.
Bend your arms at the elbow and lower yourself towards the wall keeping your back straight and unbent as you move towards the wall.
Once you are as close to the wall as you can get push off from the wall using your arms and chest muscles.

This exercise works the same muscles as you would doing an incline bench press or incline dumbbell press but without the need for any weights or fitness gear.

Water Bottle Curls

If you want to have a muscle building workout at home without and weight training equipment you will have to start improvising at some point with any household objects you can get your hands on. One simple and cheap way to turn some everyday objects into free weights is to recycle drinking water bottles such as the 1.5 and 2 litre bottles that are sold almost everywhere.

Conveniently 1 litre of water weighs 1 kilogram so if you round up some empties, fill them with water you have a set of weights you can do lots of exercises with at home. If you can get your hands on one of the five litre bottles that come with their own handle you pretty much have a 5 kg dumbbell for free!

To do curls with one of these large bottles to develop your biceps couldn’t be easier, just follow these steps:

Stand with your feet about shoulder width apart with your knees slightly bent so your legs aren’t locked out.
Depending on the heaviness of the weight and how strong you are feeling you can either hold the bottle in one hand or hold it with both hands.
Keep your elbows locked in tight to the side of your body so your upper arms do not move and remains vertical.
Raise your lower arms from the elbow up as high as they will go. Hold the weight at the top of the lift for a second.
Slowly lower the weight back to the starting position to complete the rep.
If you are just using one arm swap arms and complete the rep again with the other arm.
Keep swapping arms until you have done the desired amount of reps (which is usually 8-12).

If you don’t have a large enough bottle you can always get a few smaller ones and put them in a bag and use that as the weight. Remember that 1 litre = 1 kg.

Water Bottle Squats

Do Squats in the Office

You can use your new water bottle dumbbells to do lots of other exercises just as you would with a regular set of bells. Use them for squats for a great lower body exercise that will get your legs in great shape in no time without any expensive equipment.

Stand with your legs about shoulder width apart and with your toes pointing forwards.
Hold the same amount of weight in each hand whether it be a water bottle or a bag containing a few bottles.
Bend your legs at the knee as if you are about to sit down on an imaginary chair.
Keep your back straight and your head facing forward to avoid putting any unnecessary strain on your back or neck.
When your upper legs or thighs are in parallel with the floor rise up slowly to the starting position pushing through your hips and from your toes.
Remember to keep your back straight at all times and do not move your knees forward beyond your toes.

If you want to make these water bottle squats tougher and even more effective you can squat down even lower and go “ass to grass” as they call it but perhaps work your way up to that first!

Working Out with Household Objects instead of Free Weights

Fill a Bag with Sand

Using large water bottles is just one way to get a good muscle building workout in at home without buying any weights but it is just one idea and there are many more things you can use. Some other ideas include:

Use books or rolled up magazines which you can put in a bag.
Fill a bucket with sand or stones and hold the handle for curls, squats and kettlebell swings.
Get a heavy duty bag like these weight training sandbags and fill it with anything heavy you have lying around.
If you’ve got an old football or basketball sitting around doing nothing cut it in half, fill it with sand and reseal with tape or strong adhesive and you have a home made medicine ball.
If you have access to any tools a sledge hammer, or even a regular hammer can be used to great effect.
Similarly any metal chains can be used as free weights as well as heavy rope.
Tins of paint are also excellent for doing curls and shoulder presses with.
Piping can be filled with sand or earth and the ends sealed to make a long tube that can be used in the same way as a barbell for curls and pressing exercieses.

I could go on but I think you get the idea now. Just have a look around your house and garden and I’m sure you will find something you can use to perform exercises with. If you want to find out how much you are lifting use one of these luggage scales with a hook to get a good idea of how your are progressing with your training.

If you want to spend a bit of cash on your home training setup check out this guide to working out at home on a budget.

Home Kettlebell Exercises for a Six Pack

September 20, 2012 by Jay 1 Comment

When it comes to getting a toned stomach and that highly coveted look that is the six pack there is a lot of truth to the old adage that a six pack is made in the kitchen and not the gym.

The reason this saying is so true is that unless you have been eating a healthy diet that has helped you lose fat from your stomach (as well as the rest of your body) you will never have visible abdominal muscles. Sure you might have a six pack or even an eight pack hiding down there but unless your body fat is low enough you or anyone else for that matter will never see it.

Don’t Neglect Weight Training if You Want a Sixer

But even if most of the work towards having visible abs is done on the diet side of things you still need to work those core muscles in order to have abdominals that do become visible when your body fat levels are low enough. It is one thing to be skinny but if the muscles aren’t there they won’t show.

Kettlebell Exercises for Developing a Six Pack

httpv://www.youtube.com/watch?v=OKkmjYv4V40

If you read our previous report on why a set of kettlebells is all you need to get in shape at home then you should already be a convert to this effective and dynamic way of training. As these weights are very versatile and can be used for working every part of your body (providing you have a good enough imagination) it should come as no surprise that you can perform a number of ab exercises with a kettlebell. We will now take a look at some of our favourites:

The Windmill

This is a great exercise for working your core mid section which includes the muscles responsible for your six pack.

Stand with your feet about shoulder width apart with the kettllebell between your feet.
Bend down from the waist and grip the weight with one hand and lift it above your head so that the arm holding the weight is vertically straight.
Now touch the inside of your foot with the hand not holding the weight while keeping your legs straight and bending at the waist. Make sure the arm holding the weight remains vertically straight.
Return the to starting position to complete the rep.
Make sure you keep your back flat and not bent or rounded at all times and keep your core muscles tensed.

Kettlebell Swings

These are another great weighted ab exercise that are perfect for those who are sick of crunches and traditional floor-based abdominal exercises.

Stand with your feet shoulder width apart and your toes facing forward.
Bend your knees slightly and with one weight held in both hands swing it between your legs and then out in front of you so that your arms are horizontal.
Use your hips and your waist to swing the weight rather than your arms.
Keep your eyes and head facing forwards and tense your mid section and core muscles to give them a great workout.
Remember to keep your back flat with no rounded or curvature!

Round the Worlds

These kettlebell ab exercises look easy but they require good hand to eye coordination and quick reflexes so take them slowly the first few times!

Stand with your feet shoulder width apart and your toes facing forward.
Hold one weight in both hands and keeping your back straight transfer the weight into one hand.
Then pass the weight behind your back and transfer it into your other hand.
Now move the weight in front of you and pass it to your other hand.
The weight should be moving around you from hand to hand.
Keep your core muscles tight as well as your glutes as you send the weight around the world.
After a few rotations change direction without stopping before switching direction again.

Renegade Rows

“Aren’t rows for your back muscles?” I hear you ask. Well in a sense they are but they are give your core a great workout and hit those ab muscles we are trying to develop from a different angle then they might be used to (depending on your current training).

Get into a push up position but with a kettlebell in each hand between you and the floor.
Keep your shoulders straight and lift one kettlebell up from the ground keeping your arm close to your side.
Return the weight to the starting position and do the same with the other arm.
Do not rotate or twist your torso to ensure your abs get a good workout.
Keep your back straight from toes to head with no bending or rounding.

And there you have it: four great weight ab exercises you can easily perform at home without much space at all. These kettlebell ab exercises show that if you want to shape up at home you can really do it with only a few pieces of equipment that needn’t cost the earth!

If you are yet to pick up a set of kettlebells take a look at our report on the best ‘bells on the market for a great home workout.

The Best Kettlebell Exercises for an Effective Leg Workout

July 7, 2012 by Jay Leave a Comment

If you read our recent article on why a kettlebell is the only piece of home gym equipment you need to get in great shape then you will know we are big fans of this heavyweight Russian export. If you took our advice and picked up one of these pieces of home gym equipment then the chances are you are very happy with your purchase but you might still have a few questions when it comes to using them and a question we often hear asked is ‘how can I do a good lower body workout with just a kettlebell?’.

Well this question is easier to answer than you might think as these weights are very versatile and once you start using your imagination you can find literally hundreds of exercises to perform to help you build muscle, burn fat and ‘tone up’.

These kettlebell exercises are equally suitable for men and women and if your goals are to add lean muscle mass, get that toned and athletic look and burn off those excess calories then these exercises are for you. If you are a female trainer and aren’t sure if kettlebell training is for you then check out this article on the suitability of kettlebells for women trainers.

The Best Lower Body Kettlebell Exercises

The most effective and probably the best known lower body exercise is the squat. This exercise primarily works the thigh, hip and buttock muscles as well as a whole host of secondary muscles such as the lower back, upper arms and the shoulders not to mention the abdominal muscles found around your stomach which you need to develop if you want to complete the beach body look with a six pack. If there was one exercise that could be termed as vital for those who want to get in great shape then it would probably be the squat.

Despite all this lots of people avoid this exercise as it looks quite difficult to perform and has a hint of potential danger about it. While those observations are not entirely incorrect, when executed correctly the squat is very safe and not quite as difficult to master as first appearances may suggest.

When most people picture the squat exercise, they usually imagine people in squat racks with a well loaded barbell on their shoulders squatting for all their worth. While this is usually the case there are other ways to do this exercise that don’t require the use of a lot of equipment and one such variation on this exercise is the kettlebell squat.

How to Perform Kettlebell Squats

If you are lucky enough to have two kettlebells then you can do this exercise by holding a weight in each hand and letting your arms hang down by your sides. Don’t worry if you only have one kettlebell as you can perform the one weight variation of this exercise by following the second set of instructions below. The variation on the squat that requires two weights is sometimes referred to as the suitcase squat as you hold the weights as if you were holding a heavy suitcase in each hand. If you have two weights hold one in each of your hands by the handles with your palms facing inwards towards your body and the bells hanging down. Perform this great leg exercise like so:

Start in a standing position with a kettlebell in each hand and your palms facing your body.
Keeping your back straight bend your legs at the knees at the same time as bending your hips as if you are going to sit down on an imaginary chair.
As you lower yourself make sure your knees don’t move over or past your toes – you do not want to bend over forwards but want to lean back as if getting into more of a sitting position.
When your thighs are parallel with the ground you have reached the point where many people consider the exercise to be completed. Some people go deeper to perform a more strenuous workout but you can stop here if you chose. Do not stop before your thighs are parallel with the ground as you will not have gone deep enough.
Return to the starting position by pushing upwards from your feet and through your legs. Do not slide your knees forward as this will take the weight off your legs and the hamstrings which you are trying to work with this exercise.

To avoid injury make sure you observe the following:

Do not descend too quickly. Move in a slow, controlled motion staying in control of your movement the whole time.
Do not extend your torso too far forward; try to keep it relatively upright with your back in a straight line from waist to neck. Failure to prevent your torso from extending forward can put too much pressure on your lower back which could cause an injury.
Keep your knees behind your toes. Do not bend your legs with your knees moving beyond your toes. If you looked down straight through your knees your toes should be in front of them.

If you are unsure of how to perform kettlebell squats ask an experienced trainer or consult a personal trainer at your local gym. To practice this exercise try performing it without any weights and position a chair behind you so you can practice siting down and standing up without using your arms. You can use a chair while you do the exercise for real and these are called box squats – just make sure the chair is strong enough to hold your weight and the weights you are using!

Squats with One Kettlebell

If you just have one kettlebell then we do not recommend you try and do the above exercise with just one weight. Performing this exercise and being off balance is a good way to get injured and there is no need to even attempt it as this version works just as well:

In an upright standing position hold the handle of one kettlebell with both hands with the weight in front of you close to your chest.
Position your feet slightly less than shoulder with apart and do not lock your knees.
Squat down by bending your knees but keeping your back straight.
As you get closer to the ground make sure that your back is still in the upright position and your knees do not move over or in front of your toes.
Imagine you are sitting back onto a chair rather than bending forward to pick something up.
When your upper legs from your knees to your waist are parallel with the ground you have reached the end of the exercise. You can of course go lower but parallel with the ground is good enough for starting out.
Pause for a second then push up from your legs to return to the starting position.

Do these exercises for three sets of eight to 12 repetitions. Do not fall for the toning myth that states you need to do lots of repetitions with a light weight to ‘get toned’. This is rubbish and if you want to improve your muscle tone you will need to perform between eight and 12 reps with a heavy weight. If you are using one kettlebell and your strength improves to the point where the weight is too light and you can easily do 12 reps then you can try either using two kettlebells with one in each hand or going down further at the end of the squat. Once you have exhausted both these options then you might need to upgrade to a heavier set of weights or invest in a set of adjustable kettlebells which allow you to add more weights to the bell without replacing the whole thing as your strength improves.

Other Kettlebell Leg Exercises

The above mentioned kettlebell squat variations are ideal for a full lower body workout as they hit multiple muscle groups in the bottom half of your body as well as your core. There are other kettlebell leg exercises you can add to your repertoire to keep your workouts dynamic and varied and also to prevent you losing interest but the squat should be a the core of any workout whether training at home or the gym.

Whatever type of kettlebell sets you have access to, I hope you can now see that its possible to work almost any muscle group with this piece of fitness equipment and start working towards your goals with as little fuss as possible.

Some other leg exercises you can perform at home with a kettlebell include:

One legged kettlebell squats
Kettlebell lunges
Box squats
Double swings
Calf Raises
Farmers walk
Dead clean

We will be taking a closer look at the kettlebell leg exercises listed above in the coming weeks so don’t forget to bookmark this site. If you found the information on this page useful and think someone else you know might too then please click on a button below to share this page.

The Best Kettlebells for a Home Workout

July 6, 2012 by Jay Leave a Comment

Kettlebells make a great addition to any home gym no matter whether you are just starting one or already have a fully functioning workout center in your house. If you aren’t entirely sure a kettlebell is for you then have a quick read of this article on why a kettlebell is all you need for a home gym but if you are ready to take your home training to the next level then read on as we will be taking a look at the best kettlebell sets for sale and serving up some extensive kettlebell reviews to help you decide which one is right for you and your goals whether you want to lose weight, get bigger and stronger or just look the best guy or girl on beach.

The Most Popular Kettlebell on the Market

Choosing the most popular kettlebell for sale at mega-retailer amazon is a pretty good way to make sure you get the best product on the market in order to start home-training towards your fitness goals and when it comes to kettlebells on sale at amazon the Cap Barbell Kettlebell is the most well reviewed product on the market at the time of writing. It has 242 customer reviews with an average score of 4.4 out of 5 starts which translates to 8.8 out of 10 or an 88% approval rating, something any president would be extremely proud of!

Why is the Kettlebell from Cap Barbell so Popular?

If you look at the customer reviews of this kettlebell from Cap Barbell then you will start to see why it is so popular and one of the best kettlebells on the market. Most people who bought this product and then left a review on amazon gave it a highly favorable review and of the 242 reviews 151 gave it a full five stars. People who bought this piece of home gym equipment were generally pleased with the solid build quality, the professional service and the design of the product especially its wide handle which makes it very easy to use for a number of different exercises.

But not everyone was over the moon with their purchase, a few of the kettlebell reviews complained of receiving their product in a less than perfect state and this contributed to the Cap Kettlebell getting a few one star reviews against its name. But I am sure amazon’s easy to use product returns department helped them out.

Another reason this product is so popular is that it is very competitively priced when compared to the other weights on the market and also comes in a large variety of different sizes ranging from 15 lbs. which is ideal for beginners or those with modest goals right up to 70 lbs. or 31 kg which should be heavy enough for most home trainers!

If you want to check out this popular item and read the customer reviews click here now.

The Most Versatile Kettlebell

If you want to make sure your purchase will stand the test of time and keep challenging you for years to come or even get used by the whole family then you might want to consider getting an adjustable kettlebell. These are some of the best kettlebells available as the weights can be changed allowing you to perform even more exercises than you can with a regular fixed weight bell as well as ensuring you will always be getting stronger and fitter as your strength improves over time. The adjustable kettlebells cost more than the regular ones as you might expect and for this reason aren’t as popular or as widely available. There are however a few good products on the market that get good customer reviews and won’t break the bank. The top three that you should check out and are as follows:

You can also buy a handle on its own to which you can add your existing weights (if they are the right type) which could save you some money: Kettlestack Adjustable Kettlebell Handle

So as you can see there are lots of good options on the market should you wish to get your home training off to a flying start. We hope you found these kettlebell reviews helpful and if you do decide to purchase one please get in touch on Facebook or Twitter and let us know which one you picked and if its as good as you hoped.

If you want some ideas on how to get started with kettlebell training at home then take a look at these articles

A Kettlebell is all You Need for a Home Gym

July 5, 2012 by Jay Leave a Comment

Kettlebells are pieces of weight training equipment that originated from Russia where they go by the name of ‘girya’ but are now popular the world over, or at least amongst those in the know and who appreciate effective training methods that aren’t always recognised by mainstream gyms. Kettlebells are usually made of cast-iron and look like a cannonball with a handle welded on which allows you to pick them up and perform numerous weight training exercises that are perfect for those who want to get in great shape, put on some muscle, have a cardio workout, burn calories and improve their balance and co-ordination all in one workout with one type of fitness equipment.

Kettlebells are usually made of cast-iron and look like a cannonball with a handle welded on which allows you to pick them up and perform numerous weight training exercises that are perfect for those who want to get in great shape, put on some muscle, have a cardio workout, burn calories and improve their balance and co-ordination all in one workout with one type of fitness equipment.

Why Kettlebells are Excellent for Home Workouts

If you plan to do any kind of training or exercise at home whether you are working towards getting that beach body you always wanted, increasing your strength or getting fitter, then a set of kettlebells should be at the top of your shopping list and could be the only piece of home gym equipment you ever need. There are a few good reasons why you should seriously consider getting a set of kettlebells no matter how big or small your home setup is already and here are a few good ones to help convince anyone who is still unsure about these piece of gym equipment:

Extremely Versatile: this type of fitness equipment is very versatile and can be used to do lots and lots of different exercises that you would otherwise need lots of different pieces of equipment for. Want to do a chest press and don’t want to buy a bench, a barbell and some weights? Don’t worry you can do kettlebell floor press without any additional equipment. Want to do a squat and don’t have a power rack? Don’t worry; you can do kettlebell goblet squats without one.
Suitable for Many Different Goals: If you are training to get fit and increase your cardio vascular performance then you can do a powerful circuit training routine with just a kettlebell that will leave you out of breath and sweating like the proverbial. If you want to lose weight then you can do calorie busting interval training sessions with only a kettlebell for company that will help transform your body into a calorie burning furnace. If you want to get lean and toned and look the fittest guy or girl at the beach then a kettlebell allows you to perform all the essential compound exercises that can help you pack on the muscle and strip of the fat. Whatever your goals it is highly likely a kettlebell is all you need to succeed at home.
Space and Money Saving Abilities: One of the main problems with setting up a home gym is that there can be a lot of cost involved if you go all out and try and recreate a commercial gym in your spare room. We don’t recommend you go down this route as it can be very expensive and take up a lot of room. In fact even if you do have the space and the spare money lying around it isn’t even necessary to build a full home gym. A kettlebell can perform so many different functions that it can be all you need to get started and even reach your goals. You don’t need to buy a space hogging treadmill or bank balance zapping smith machine to get in shape.

So as you can here are just three great reasons to start thinking about getting your first kettlebell whether you are in the early stages of starting to train at home and get away from the gym on a part-time or full-time basis or whether you have a functioning home gym already and want to make your training even more dynamic and effective. Whatever your goals, a set of kettlebells has a part to play and should be seriously looked into.

Both men and women can make great use from a good kettlebell set and no matter what your goals are, they can help you achieve them.

To reach your health and fitness goals all you need is dedication and the right equipment. After all, you don’t want to be the guy with all the gear and no idea, do you?

How to Bench Press without a Bench

June 25, 2012 by Jay Leave a Comment

The bench press is probably the most well-known weight training exercise amongst gym regulars and those with no interest in fitness and judging by how busy the benching equipment in gyms around the world is you could safely say it also the most popular.

When most people start working out with weight their initial goals are to gain muscle on their chest and arms as these are the two most prominent muscle groups of the body. As people become more experienced trainers they start to focus on other muscle groups in order to achieve a more well-rounded and aesthetically pleasing physique but this still means they train their chest muscles regularly and we all know that one of the best exercises to develop our chest muscles in the pressing exercises.

How to Train Your Chest Muscles at Home

If you are training at a well-equipped gym then training your chest shouldn’t be a problem (apart from perhaps the queues for the benches on a Monday) but what if you are weight training at home?

You could go all out and build a home gym with all the best gear such as a power rack, an Olympic bar and a full set of weights but for those of us with more modest home setups this isn’t a viable option. You could get a single bench and some dumbbells which would allow you to perform the dumbbell bench press which is just as good, if not better than the barbell bench press due to the extra stabiliser muscles that are used to keep the individual dumbbells steady. But to do this exercise you would still need a bench of some kind which can be a problem if you are short of space or storage facilities.

Bench Press without a Bench

So if you don’t have the room or the desire to get a weight training bench for your home training space then you might be wondering how you can give your chest muscles an effective workout in order to achieve your goal of a great body.

Well the good news is it can be done and it is possible to perform the chest press exercise much more easily than you might have thought without the need for a bench. In order to do this exercise you simply lie on the floor and start the exercise from the mid-way position to perform a dumbbell floor press.

The other bit of good news is that you can do these dumbbell floor presses one arm at a time if you only have one weight and you can do it with a dumbbell or a kettle bell which means you need even less equipment to be able to train at home. If you use a set of adjustable dumbbells you can reduce the number of home weight training equipment you need even further making muscle gains with minimal gear even easier.

If you want some tips on how to train at home without any equipment at all check out our guide to training at home without any equipment now.

How to Find Out How Fat You Are

June 22, 2012 by Jay Leave a Comment

Measuring your body fat levels is one of the best ways to keep track of your progress and make sure you are moving in the right direction towards your goals. Although there are many ways to measure your body fat percentage none of them are fool proof and they all have their pros and cons which are mainly related to their accuracy and how much they cost. When choosing a method for measuring the amount of fat that your body is made up of there will usually have to be a trade-off between accuracy and the amount of money you are willing to spend.

We will now have a look at some of the best methods out there for finding out how fat you really are!

Using Measuring Tape to Keep Track of Your Fat Loss

This is the most basic method and probably the cheapest. If you can find a regular tape measure laying around the house it won’t even cost you a thing. But as with most things that are free it isn’t necessarily the best way. The method is to simply measure your body at certain points such as your chest, belly and arms and then compare the measurements over set periods of time.

While this method is practically free and very easy to do it can give misleading results if you are also training with weights because as you add muscle the measurements might start to go up as you get bigger even though you have less fat. Perhaps this method is best used for those who are very overweight and are only initially training for fat loss rather than adding muscle.

Calculating Your Body Fat Levels with Skin Fold Calipers

This tool measures the fat under your skin at various points around the body by pinching the excess skin and fat to give you an overall reading of your body fat percentage. You need to take the measurements at specific points on your body and ensure you are taking the readings from the same points each time you use the calipers. The good news is that calipers are cheap to buy and are fairly easy to use if you know what you are doing. The bad news is that unless you have read the instructions fully then the chances of you getting an accurate reading are slim. But when it comes down to cost versus accuracy these are probably the best of the bunch.

Digital Body Fat Scales

These are like your regular bathroom scales except that they can also measure your body composition including how much of your body consists of fat: i.e. your body fat percentage. By sending an electrical current around your body they can measure how much resistance it faces which is caused by the fat in your body. They cost more than calipers but are much easier to use and read as you just stand on them and check the display but their results aren’t the most accurate and their calculations can vary depending on many factors such as hydration levels and how much of the body they measure. This makes them difficult to get an accurate reading on or track your progress reliably.

Ultrasound Body Composition Measurement Tool

Now we are moving into the more advanced technology which can give much more accurate readings but with accuracy comes a higher price and ultrasound body composition measurements tools like the BodyMetrix Personal are no exception. They are very simple to use as you just hold the handheld device and move it over the body where it will use ultrasound to record the thickness of fat or muscle anywhere on the body. The recordings are then uploaded to your computer where the calculations will be made and then the data will be presented to you using graphs and other methods. You get lots of different data from these devices such as your weight, your body mass index, your basal metabolic rate (BMR).

If you are doing any kind of personal training this is a great tool to have as you can give your clients loads of great information about their bodies and the progress they are making under your expert tutelage. Even if you are just a keen trainer they are worth a look as they are the best way to take readings and remove the element of human error.

Which One is Best For You?

It is likely that your budget will determine which option you go for as although the Ultrasound measuring tool is the best it is considerably more expensive than the calipers which deliver great results if they are used correctly. If you want to impress your clients then you might be able to justify the high price of the BodyMetrix Personal Ultrasound tool but if a simple body fat percentage reading will suffice then we recommend you get a pair of calipers.

To view the current best-selling calipers click here now.

A Workout for Women Who Want a Toned Body

June 7, 2012 by Jay 4 Comments

Let’s Get Toned

If you are unsure whether you want a toned body or exactly what one is read this article first. Remember you can’t fly with bingo wings so why keep them?

If you know what you want and are ready to get it keep on reading this page and start following this workout.

To get a toned body, the number of sets you do of each exercise should be three plus a warm-up set. The number of repetitions you do of each exercise per set should be between eight and 12. Choose a weight that is heavy enough so that you can only just finish the last rep of each set. If you feel like you can keep on going then the weight is too light. Do a warm-up set before you start for which you should use a light weight, maybe one of those pink ones someone has just done 100 reps with.

Remember we want to get a toned body not just a toned arm or thigh so you will need to be working each of the main muscle groups in your body. This is a recommendation for an exercise routine to get a toned body and is a good place to start for those training at home or on a tight time schedule or with limited equipment.

Complete this routine two to three times a week with at least one full day between each workout to let your muscles recover and the toning process to take effect.

Dumbbell Bench Press: Lying flat on your back on a bench or the floor hold a dumbbell in each hand by your sides. Push the weights up towards the celling tensing your chest muscles as you go. Let the weights almost touch above your head with your arms out stretched towards the ceiling. Lower the weights back to the starting position.
Muscles Exercised: Chest, shoulders and triceps.

Body Parts Toned: Chest and breast areas get a natural lift as the muscles beneath them become more pronounced. Upper arms become tighter and the process of eliminating bingo wings begins. Shoulders become stronger and firmer.

Overhead Shoulder Press: Stand with your knees slightly bent and your feet just beyond shoulder width apart. Hold a dumbbell in each hand and then lift the weights up towards the celling so that they almost meet above your head. To finish bring the weights down so they are at shoulder level with your palms facing out in front of you and your elbows by your side.

Muscles Exercised: Shoulders and triceps.

Body Parts Toned: Continuing where the bench press left off this exercise works on your shoulder areas and gives your upper arms another good workout getting you closer to being wingless.

Dumbbell Tricep Extensions: In the standing position hold a dumbbell in one hand and stretch your arm up towards the ceiling. Bend your arm at the elbow and lower it behind your head so the weight is almost touching your back while keeping your elbow pointing to the ceiling. Raise the weight up to the starting position to complete the exercise. Do the full amount of reps before changing arms.

Muscles Exercised: The tricep.

Body Parts Toned: This is the final exercise to really workout the underside of the upper arms. Sleeveless shirts here we come!

Dumbbell Curls: Continue to stay standing and hold a dumbbell in each hand. Hold the weight so your palms are facing outwards in front of you and your arms are hanging down by your side. Bend your arms at the elbow and bring the weights up so they are almost touching your upper arms. Lower your arms from the elbow to return to the starting position.

Muscles Exercised: The biceps.

Body Parts Toned: The opposite side of the upper arms to the triceps benefits most from this exercise but the forearms also get a secondary workout.

Dumbbell Squats: In the standing position hold a weight in each hand with your arms hanging down by your sides with your palms facing your body. Bend your legs as if you are trying to sit down on a chair and keep going down as far as you can. Do not let your knees go beyond your toes; you are not squatting down into a crouching position but squatting down as if to sit on a chair. Go at least as far as getting your upper legs parallel with the ground but the lower you can go the better. Keep your back straight at all times and then once you have gone down as far as you can push up through your toes to the starting, standing position.

Muscles Exercises: Glutes, hamstrings, thighs and core.

Body Parts Toned: This is probably the best exercise for an all-round workout and is essential for all women who want to get a toned body. It targets the most common areas of compliant such as the bum, thighs, calves and stomach. Do not skip this exercise!

Dumbbell Lunges: Get into the same starting position as the squats but this time take a big step forward with one leg. Pause for a second or two then push off the floor with that front leg to return to the starting position. Take a big step forward with the other leg and repeat the exercise.

Muscles Exercises: Glutes, hamstrings and thighs

Body Parts Toned: This works similar muscles to the dumbbell squats and also tones the same areas. Do this in combination with the squats to ensure you are giving these muscle groups and body parts a thorough workout.

And that’s it for this guide on how to get a toned body. You can finish off with some ab work such as crunches, traditional sit-ups or the plank but remember the rule about keeping the reps low and the weight high. Doing 100 sit-ups is pointless. If you want to tone those muscles then you need to do lower reps with a heavier weight and this also applies to the abs and stomach muscles. Try weighted crunches and keep the rep range in the eight to 12 bracket to really workout those muscles and get a toned stomach.

If you want to get toned using a kettlebell instead of a dumbbell have a look at our Women’s Kettlebell Workout.

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