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Strength

The Home-Gym Workout

Overview

It might be hard to believe, but you can have the body you want with just a few pieces of equipment and very little money spent. This plan requires a kettlebell, a bench, and a stability ball-and that's it. But don't be deceived: While low on equipment it's high on results. Give it a try and you'll believe that you can get fit anywhere.

How to do this Workout

Perform this full-body workout three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday.

This routine consists of two circuits. Perform one set of each exercise in the order listed, trying to rest as little as possible between exercises. Once you finish one set of each move, rest for one minute and then repeat until 20 minutes have passed. After you have finished all sets, move on to the next circuit.

The final circuit is a metabolic finisher. Set a timer for 10 minutes and perform each exercise for 30 seconds with no rest between exercises (but rest if needed). Do this entire circuit, resting one minute between rounds. Once 10 minutes are up, your workout is finished.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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