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How to Build the Ultimate Home Gym

Posted on June 26, 2019April 26, 2020 by ray

How to Build the Ultimate Home Gym

Build the Ultimate Home Gym

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.

Set up a time to consult with the author.

Workout Wednesday… How to Functional Workouts You have Never Tried

Posted on February 14, 2018April 26, 2020 by ray

Workout Wednesday… How to Functional Workouts You have Never Tried

Looking for something different give this a try.

If you are unsure of how to do something in the program below search our youtube channel for a demo video.

Youtube.com/fitworkzdekalb

Dynamic Warm Up

Weaving Sled Push

Kettlebell Pistol Front Raise

Single Leg Wall Sit

Bosu Ball Goblet Squat

Bent Over Dumbbell Row

DB Close Grip Floor Press

Med Ball Push Ups

Metabolic

Complete each exercise for 30 seconds then move on to the next exercise in the list.

Rest 1 Minute

Repeat two more times.

Russian Twist

Single Leg Plank

Side Plank Reach

Complete each exercise for 30 seconds then move on to the next exercise in the list.

Rest 1 Minute

Repeat two more times.

Kettlebell or Dumbell Heavy Carry

Carry for 1 Minute, Change Arms, Repeat 2 more times.

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 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 dumbells, 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 is 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.com EatbyColor.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 does not appreciate clowns.

Front Squats Vs Back Squats, is Protein Necessary, Carbs for Powerlifting, Breaking Plateaus

Posted on August 15, 2016April 26, 2020 by ray

How to Kettlebell Pistol Shoulder Press Exercise Galore.

Posted on July 6, 2016April 26, 2020 by ray

Description: How to Kettlebell Pistol Shoulder Press Exercise Galore. Stand with feet shoulder width apart and hold kettlebells of equal weight in each hand with palms facing forward and elbows and shoulders at 90 ° angles. Slowly extend arms until they are straight above the shoulders, then lower back to starting position maintaining a straight back throughout the movement.

Primary Muscles: Anterior Deltoid

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #beverlyinternational #bevnut #antidiet #flexibledieting #weighttraining #liftheavy

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, 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. Plus the Get Fit and Live Healthy podcast.

Over 900 Videos on our Youtube Channel!!!

Work Out Of The Week

Posted on January 28, 2014April 26, 2020 by ray

Cable Incline Press
Start with bench at a 45⁰ angle with feet firmly planted on ground and butt, back and head on bench. Hold stirrups from low-pulley position on each side at chest height with arms bent under each wrist. Raise stirrups straight up until arms are straight, then lower slowly to beginning position.

Seated Concentration Curl
Begin seated on a bench with feet planted firmly on the ground. Hold dumbell in one hand with elbow on the thigh of the same side just below knee height. With dumbell in between the knees lift to shoulder height and slowly return to starting position.

: Rope Pull Down
Attach tri-rope to cable cross machine, hold rope with heels of hands touching knobs at the end. Extend arms and be sure the knobs are pulled outward at the end of the movement.

Cable Lateral Raise
Stand to the side of the cable machine with a single handle attached to the low-pulley position. Grasp handle in hand furthest from pulley at hip height with palm toward the body. Raise handle up and away from the machine while keeping arm straight until it is at a 90⁰ angle to the body, then slowly lower to starting position and repeat on opposite side.

: Leg Extension
Sit at leg extension machine with butt and back firmly on pads, thighs under upper pad, and shins behind lower pad. Lift lower pad by extending at the knees until legs are straight and slowly lower into starting position.

Dumbbell Row
Begin with one foot flat on the ground and then other knee firmly planted on a bench. While keeping your back flat and head up hold weight extended out from the chest with palm facing the bench. Pull weight straight up to the chest leading with the elbow and slowly lower to starting position.

Work Out of the Week

Posted on December 13, 2013April 26, 2020 by ray

Delt Raise
Stand with knees slightly bent and hips bent so that torso is slightly above parallel to the ground. Hold dumbbells below shoulder with palms facing each other and a slight bend in the elbows. Squeeze shoulder blades together to extend arms out to shoulder height then slowly return to starting position.

TrxBicep
Start by holding a TRX handle in each hand facing the anchor point with palms facing upward. With the body completely straight other than the arms extended at 90⁰ slowly curl arms up to the shoulders moving only at the elbows then return to starting position.

PecDec
Begin seated at pectoral fly machine with butt and back firmly against pads. Hold handle in each hand with palms facing forward. While keeping arms straight, slowly bring handles together in front of the body, then return to starting position.

Db Lunge
Stand with dumbbells grasped at sides, step forward with one leg and lower body by flexing hip and knee until the knee of rear leg almost touches the floor. Forcibly extend hip and knee of front leg to return to starting position, then repeat on opposite leg.

Machine Shoulder
Begin seated at the shoulder press machine with butt and back firmly on pads. Grasp handles to the sides with palms facing inward, toward the body. Raise lever while keeping elbows in line with the torso until arms are completely extended. Slowly return to starting position.

: Db TriKick Back
Position your body with one knee on a bench and the arm on the same side of the body on the bench for support. Hold a dumbell with the other hand with the other foot planted firmly on the ground. Hold arm at a 90⁰ angle with upper arm parallel to the floor, extend lower arm upward to straighten arm, then slowly return back to starting position.

Your Weekly Workout 12/6/2013

Posted on December 6, 2013April 26, 2020 by ray

Bent DB Row
Begin standing with a slight bend in the knees, bent over at the hips to about 45⁰ with the back straight and head up. Hold dumbbells with palms facing the legs and arms completely extended from the shoulders. Lift dumbbells to chest height while squeezing the shoulder blades, then slowly return to starting position.

Rope Hammer Curl
Begin by attaching the E-Z bar to the low-pulley position on the cable machine. Hold the E-Z bar with palms facing each other, elbows tucked in and a straight back, slowly curl arms toward chest until forearms are vertical, then lower to starting position.

Trx Fly Chest
Hold a TRX handle in each hand facing away from the anchor point with arms extended straight out from the shoulders. Keeping a slight bend in the elbows, slowly extend arms out to the sides of the body, then pull back to the center in front of the chest.

Bar Bell Dead Lift
Grasp barbell with shoulder-width grip on the ground with palms facing backward by bending at the knees and hips. While keeping the back straight, extend the legs and pull shoulders back to lift bar off the ground.

BarBell Shrug
Begin standing with feet planted firmly on the ground and barbell held with palms facing the body in front of the body with arms completely straight. Shrug weight upward as far as possible by only moving at the shoulders and relax into starting position.

: Dips
Mount shoulder width dip bar with arms straight and shoulders above hands. Slowly lower body until a slight stretch is felt in the shoulders, then slowly straighten arms back to starting position.

Your Weekly Workout, Pics and Descriptions

Posted on November 29, 2013April 26, 2020 by ray

Seated Row
Start with butt and feet planted firmly on seat and foot plates, grasp close grip handles and extend legs. Start with arms extended and pull handle to chest then slowly return to starting position, being sure movement only occurs in the arms.

Alternating Bicep Curl
Begin standing with feet planted firmly on the ground and dumbbells at your sides with palms facing away from the body. Starting with the weaker arm, curl arm until the forearm is vertical, slowly lower and repeat on the other arm.

Chest Fly
Begin by lying on a flat bench with feet planted on ground, butt, back and head on bench. Hold a dumbbell in each hand with palms facing each other fully extended above the shoulders. Without bending arms, slowly lower dumbbells to the sides of the body so that palms are facing the ceiling at the end of the movement. Lower weights as far as possible, then raise back to starting position above the chest.

Barbell Squat
Position bar high on back and grasp to the sides of shoulders. Bend knees while allowing hips to bend backward, keeping back straight. Be sure to keep knees in the same direction as the feet. Descend until the thighs are just below parallel to the floor. Straighten knees and hips slowly until back in starting position.

TRX Shoulder Fly
Grasp both TRX handles in one hand while facing the anchor point with palm facing downward. To get into starting position lean back and completely extend arm in front of the body. Raise arm straight up and back until it is in line with the body over the shoulder. Slowly lower into starting position then repeat on opposite arm.

: Trx Tricep Extension
Start by holding a TRX handle in each hand with palms facing the floor and face away from the anchor point. With feet together begin with arms extended 90⁰ at the shoulder joint. Without moving the upper arm, bend at the elbows as far as possible, then slowly extend arms back to starting position so arms are once again straight.

Your FAST Results with Functional Training

Posted on March 13, 2013April 26, 2020 by ray

We do things different at FitWorkz. Our goal is to maximize your results. We know your time is valuable. The approach to maximizing your results as quickly as possible means using exercises you have never done or possibly even seen.

Here is the Two Arm Kettlebell Over Head Squat Press. What does it work? Oh about everything. No kidding. Core, glutes, hamstrings, shoulders, you get the idea.

Enjoy!!!

If you missed our last functional training video you can check it out here. Better results faster. We Change Lives!

Your Best Results as FAST as Possible with Functional Training

Posted on February 21, 2013April 26, 2020 by ray

We would like to help you on your path to fitness.

Your time is valuable and we want to help you reach your goals as fast as possible. Much of what we do here at FitWorkz, as far as training goes, is not done at other facilities.

Here is a taste…via a great functional training exercise the Kettlebell Row.

This works everything. Quads, glutes, hamstrings, core, and will get your heart rate going. It is a great exercise to build balance, stability, and strength that will transfer right over to everyday life.

Your FUNCTIONAL FitWorkz Family!