The most simple and compact product that can be used for a full-body workout anywhere! Easy to transport, the ultimate home gym tool that's easy on your wallet, takes up next to no space and offers a world of varied movement possibilities.
Use the Training Band for a Full-Body Workout :
Exercises for the Upper Body - Shoulder Press, Bicep Curls, Bent over Rows, Banded Push-ups, Chest Press
Exercises for the Core - Banded crunches, Banded Glute raises
Exercises for the Lower Body - Banded Squats, Banded Lunges, Deadlifts
The pull-up bar is one of the most adaptable and effective tools in your training arsenal. It's an essential product to improve your strength for the back muscles and also works on the abs. Can be easily installed at home with an easy assembly between any door in the house.
Pull-ups: The obvious but also the best exercise you can do with a pull-up bar is the basic pull up. They are good for your upper body, back muscles, and also strengthen your arms and core muscles. Start from a dead hang, keep your elbows straight, chest up, and shoulders back and tighten your core. Palms facing away, then pull yourself up till your chest touches the bar.
Chin-ups: Chin-ups work on your biceps and your back. Start from a dead hang, keep your elbows straight, chest up, shoulders back and tighten your core. Palms facing away, then pull yourself up so that your chest hits the bar before lowering back down.
Wide grip Pulls ups: Is an upper-body strengthening exercise, works on the back, biceps, shoulders, chest, and core muscles. To perform, sit facing your bar, grab it with your palms facing away, wider than shoulder-width apart. Lean your torso back and pull down on the bar until it hovers over your upper chest. Pause. Return the bar slowly to the starting position.
Assisted pull-ups using 45kg Training Band : Primarily focused on Back and Bicep Muscles. They allow for natural progressions in strength and training variability.
An Essential product to improve your upper body strength (Chest and core). Can be easily stored in a small space at home and only requires you to workout 10 mins a day to build a strong upper body. The primary focus of the push-up bar is on the Chest and Triceps.
Basic Push-ups: Helps chest, arms, shoulders, core. Get on the floor on all fours with your hands slightly wider than your shoulders on the push up bar. Extend your legs back, balancing on your hands and toes. Keep your body in a straight line with a tightened core and begin your push-ups.
Close-grip Push-ups: Start in a basic pushup position hands slightly narrower than shoulder-width. Keeping your elbows close to your body, lower into the bottom of a pushup. Press back up. ... Lower into another close-grip pushup, then drive straight up
Wide Push-ups : Strengthens the upper body, the core and the pectoral muscles. To perform, do a basic push-up but with your hands farther out to each side (the farther apart, the more difficult). Keep your elbows tracking back throughout the movement.
It’s a common misconception that rowing only works the arms. In reality, rowing is a full-body workout that uses 86 percent of the muscles. According to the American Fitness Professionals Association (AFPA), the rowing stroke is comprised of 65 to 75 percent leg work and 25 to 35 percent upper bodywork.
Leg isolations: Start by holding the oar with arms extended, knees bent, and weight on the balls of your feet. This position is called “the catch.” With your back straight and core engaged, push back using only your legs, rolling through your feet so they’re flat when your legs are extended. Keep your arms extended throughout.
Arm isolations: After you’ve gotten used to pushing with your lower body, practice arm isolations. With legs straight, pull the oar toward your chest. Bend your elbows out to the sides and touch the oar just under your chest. Hold the oar lightly (more on that below) and use your upper back (not shoulders or biceps) to pull the oar toward you. Engage the same muscles as you do for a bent-over row.
Bring it all together: With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. Release your arms toward the base and bend your knees to glide back to the starting position.
Think legs, arms, arms, legs. Here’s another tip: Take one beat to push out and two beats to glide back.
A Spin Bike will help you build muscle definition, in addition to burning unwanted body fat. Generally, spinning focuses on your core muscles, buttocks, and thighs. While pedaling, you work out your thighs and calves. You can also increase and decrease the tension on your bike, which can change the dynamic of your workout. A 30-minute workout allows you to lose up to 500 calories if done with the right intensity and some resistance.
Ab Wheel Roll : Start on your knees. Choose your preferred width : hip to shoulder width apart. Your head, torso, hips, and knees should be in a stacked position. Hold your ab wheel , brace your core and roll the wheel to a range where you can maintain proper form and then reverse.
Lateral Ab Wheel Roll : This is an advanced roll-out variation, place your forearm on the floor with the ab wheel below it and perform lateral roll-outs. In terms of your feet, place the foot of the upper leg so it is slightly ahead of the bottom foot, versus stacking one foot on top of the other.
A must have product for those who wish to practice at home. Has a wide variety of usages that can cover a full body workout and and can be used for a full body workout.Kettlebell flows to work on compound movements.
KB Swings : Place a kettle bell in front of you.Stand with your feet slightly wider apart than shoulder width. Bend your knees forward and grab the handle of the kettle bell with both your hands. With a flat and straight back, swing the kettle bell between your legs, by lowering your body. Now swing it back with a pull to the shoulder height with your arms straight in front of you. Return to the initial position and repeat it without a pause.
KB Deadlifts : Holding a kettlebell in your right hand, stand with your left leg slightly bentLean forward, extending your right leg straight behind you, until the kettlebell lowers straight down almost touching the floor. Drive into your left heel to return to the standing position
Goblet Squats : A Goblet squat is done by standing with your feet hip-width apart and holding a kettlebell in front of your chest such that your elbows point towards the floor.Now bend your knees and push your hips back, like you squat.Come back to the normal position. This is one repetition
Shoulder Press : Using kettlebells, you can work on stabilizing and strengthening your muscles which in turn reduces the chance of injury. The shoulder press is a simple exercise and yet has a very high impact as it works in isolation.
KB Bent over Rows : The bent-over row is another impactful exercise for your back. It also works on your lats and biceps. Make sure your core is engaged and tight throughout the exercise. With slow controlled movements, you can feel your muscles get activated immediately. You need to be careful about your posture (keeping your back straight and hips pushed outward) while performing the exercise.
A basic kit for Dumbbells if you are looking to change the weight set between each type of exercise. Easy to store and a practice of 20 mins a day can allow you to build a strong and conditioned body. Can be used for a full body workout.