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Heavy Carry carrying the pack in one hand. Think about all of the bags of groceries on one hand. Walk 10 yards or meters and the same back. Repeat with both sides.
Core
Weighted Planks
3 Sets 30-60 Seconds
3-5 Sets of 10-20 Reps will get the Job Done!
If you have an old but decent quality back pack at home you can load it with books.
Perfect? No…. but if you are repurposing stuff at home it is FREE.
If you have a ruck sack or what to go buy one even better.
Home Workouts, Garage Training Programs and Train at Home with Dummbells.
Workouts you can do at home with one dumbbell if need be.
If your gym is closed here is a great workout you can do at home with one dumbbell if need be.
You can search our youtube channel for over 1500 videos… also subscribe to our channel as we are going to be added a ton more workouts and ideas to train at home.
All of these can be done with one dumbbell, one kettlebell or a pair of each.
Facebook market place is a great place to get equipment.
You do not need to build an entire gym to train at home.
For a GREAT functional we always structure this way
– 4 dumbbells are the tools…. can easily done with one dumbbell..anywhere
– heart rate going on in the second pic. This is at set 3.
– your excuses for not being able to train anywhere have just been eliminated.
-#???AF
Front Squat Vs Back Squat, How much Protein is Necessary, Carbs for Powerlifting, Breaking Plateaus
What is the difference between the Front Squat and the Back Squat? Why should I do Front Squat and Why Should I do Back Squats?
Front Squats
For this squat the bar is place in front of the neck. Front Squats are a quad dominant squat. So front squats work the front of the leg. The are a great exercise to develop larger quads.
Back Squats
For this squat the bar is placed behind the neck. Back Squats are a posterior chain exercise. The posterior chain consists of the hamstrings, glutes and erector muscle of the lower back. The back squat works the back of the legs.
Both Front Squats and Back Squats are GREAT lower body lifts and should be incorporated to most training programs… 18 or 80 years old you should be squatting.
How Much Protein should I eat?
For most people 1 gram per pound of weight. Keep it that simple. You should eat 1 gram for every pound of weight on the scale. Not lean weight, not kilo of weight. So if you weight 135 pounds you should eat 135 grams of protein per day.
Carbs and Powerlifting
Powerlifters need the same protein as listed above and they also need plenty of carbs. This is part of a larger discussion that includes weight, total calories consumed and number of times per week training. If you are a powerlifter you should not eat any and everything and you should not get fat for the sake of getting bigger.
Breaking Plateaus
On the scale food is key to break a plateau. Eat by Color is an EASY way to make better food choices and keep the scale moving. Most importantly, Eat by Color can be followed for the rest of your life. No excluding carbs completely, no counting or any other dieting.
In the gym a change of program will get the bar moving and with more weight. If the front squat has stalled, start doing back squats. One thing is for sure more of the same workout is NOT going to smash the plateau.
Interested in your OWN Eat by Color plan? Just click below…..
What you will get:
Learn what and how to eat with an Eat by Color Nutrition Plan.
Have a program and plan for exercise. Only about 3 hours in the gym every week. PLUS our training app FREE… so you can track your workouts. Oh… and there is a video of each exercise in the program.
Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 20 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.
This time of year, many are looking to buy home exercise equipment…here are some must do’s and don’t do’s.
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Full disclosure I owned a commercial gym and sold it this year.
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Here are some of the equipment I have.
1). Power block dumbbells. They take up very little space. One set to 50 lbs. and one to 90 lbs. Plenty for at home for 99% of the population. The 90 lb. power blocks are a commercial set, and this is one occasion where I think the standard home version is made better. ($150-$200 on Facebook)
2). Diamond trap bar for deadlifts and heavy carries. This makes the deadlift idiot proof and will allow most to safely train the posterior chain with significant weight and do so SAFELY. No spot needed. ($60-$150 on Facebook)
3). Slam ball. Great for metabolic work. ($20-$30 on Facebook)
4). Olympic bumper plates. You only need a few full-size diameter plates. Then you can use cast iron 35, 25, 10, and 5 lb. plates without destroying your floor. ($90 for a pair of bumper 45 lb. plates…. The cast Iron I would find on craigslist)
5). Barn mats from your local ag supply store... $20-$30 each... get the 3/4-inch-thick ones.
6). Optional: Land mine for unlimited functional movements.
.$500 would get you the above set up.
Each of these are pictured.
Most of these items can be found for CHEAP on Facebook marketplace or craigslist. Commercial equipment will outlast the user, check your local gym, Xfit box or the likes. Mine came from my club.
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I also have cast dumbbells, a commercial life fitness tread, STOTT Pilates Reformer, Cable crossover and more. Most of this is unnecessary.
Avoid these 3 Mistakes
1). Shop for used and save. Do not buy new and if you do try and negotiate on price or at minimum delivery!
2). You, your sig other or whomever SWEARS they are going to use a treadmill or other piece of cardio at home... Won't! Take the money and spend it on a nice weekend getaway. The getaway will be more fun and memorable... and you will not have to list it on Facebook or craigslist in a few months. OR... consider getting a to scale cardboard cutout printed and set it in the spare bedroom or the basement.... this way they can see it....no worry about not being able to use it as they are not going to use it anyways. There is always that one person that reads this and uses their treadmill at home... one person you are the exception.
3). If you are not buying commercial equipment make sure it is not unsafe, low quality or unusable. Home treadmills are narrower and have a shorter deck than commercial treads and some people are too wide and have too long a stride length to run on them. 99% of home cardio has NO replacement part market or service... so if something breaks the whole unit is JUNK. Once per year someone would call the gym asking for help repairing a home piece of cardio equipment... even the problem could be diagnosed there was no place to get parts.... Home benches and racks are not well made or have bolts where there should be welds for safety reasons... and they shift, shake and wobble during use.
Must Do's
1). Check Facebook marketplace and craigslist
2). Talk to the local mom and pop gym or xfit box... used commercial is far better than the highest quality home equipment.
3). Google used equipment suppliers in your market... look into buying used commercial from them or even contact Life Fitness they will sell certified preowned for 40-50 cents on the dollar of new... Companies like Sportsmith.com sell replacement parts and have a great support staff to help with repairs.
I sold plenty of used commercial equipment to members, former members and people in the community over the years. Even gave it away on occasion.
As a former gym and training center owner I have been asked numerous times what I would put in a home gym.
Here is the list of equipment to build the ultimate home gym.
Squat rack ($800 though I would have a local shop fabricate)
Powerblocks 0-90 lbs ($1300)
3-6 Kettlebells 10 lb, 20 lb, 40 lb something like this... one of each weight or a pair of each. ($350)
1 Olympic Bar with 1 set of bumper plates 2 10 lb, 2 25 lb, 2 35 lb, 2 45 lb. All plates full olympic plate outside diameter (Bumper Bar Set $668)
1 Echo or Schwinn Air Dyne style Bike ($750)
1 Rower ($1200)
1 Erg Maybe? ($700)
1 Tractor Tire (donated by tractor dealer or implement company)
1 Sledge Hammer ($25)
3 Slam Balls 15 lb, 30 lb, 40 lb ($250)
1 Hex Bar or Trap style Bar ($100)
1 Land Mine with Handle ($130 though fab shop could make them)
1 each of 12" Box and 18" Box... though box jumps are NEVER allowed (can make these at home and if they are Line X’d they will last forever)
1 Adjustable Bench
2-4 ¾ inch thick barn stall mats ($30 each)
The prices listed above are for brand new.
Most of this equipment can be found used on Facebook marketplace or craigslist for a fraction of the price. As an example, I purchased a set of commercial Powerblocks from 5-90 lbs for $500.
I have the equipment listed above in my own home gym. It is the right equipment to get a quality workout at home.
Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.
Form Cues: Begin in pushup position, drive both knees upward toward chest between elbows.
Posture Cues: Keep lower back flat, tight core, butt dropped down, strong and stable knee drive.
Breathing Cues: Rhythmic, alternating breathing.
Modifications: for ease, regular plank, for difficulty add floor sliders.
FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 square feet of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.
FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!
Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There are no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!
Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.
Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition. Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities. He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications. He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.
Form Cues: Stand up straight, slowly step back into lunge position. At the bottom of the lunge the client will lift up and propel the lunging knee forward, past starting position into a high knee tuck.
Posture Cues: Back straight, stable chest, stable core, focus on the knee hinge and lift.
Breathing Cues: Inhale on the lowering phase of the lunge, exhale on the way up when returning to starting position.
Modifications: Modify for forward lunge, remove flexion outright.
FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 square feet of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.
FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!
Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There are no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!
Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.
Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition. Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities. He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications. He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.
Form Cues: Drop into plank position, hold tight and stable.
Posture Cues: Elbows bent at 90’, flat lower back, stable core, butt dropped down
Breathing Cues: Rhythmic & Consistent
Modifications: Drop to knees for ease
FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 square feet of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.
FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!
Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There are no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!
Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.
Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!
#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition. Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities. He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications. He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.
Form + Posture Cues: Position lower back on ball. With both feet stable on the ground extend the weight upward until arms are straight. Slowly lower the weight backwards aiming to get the weight parallel to the torso.
Breathing Cues: Inhale while slowly lowering the weight, exhale while lifting weight upwards back to starting position.
Modifications: Individual can use a flat bench or a box if the ball is too unstable.
FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 square feet of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.
FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!
Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There are no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!
Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.
Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition. Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities. He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications. He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.
