By: Bill Belfert

Bare Minimum Training
Chapter 8: The Bare Minimum Training In-house Workout

Table Of Contents:

Main: Foreword & Acknowledgements

1. Introduction
2. A Reason to Change
3. "Proper" Nutrition
4. Special Note to Women
5. The BMT Progressive Resistance Training System
6. The BMT Moderate Aerobic Exercise Regimen
7. Consistency
8. The Bare Minimum Training In-house Workout
9. The Bare Minimum Training Shed Workout

The Bare Minimum Training In-House Workout is designed for those of you who can't get to a gym, starting a program and want to build confidence or just feel too uncomfortable to go to a gym and for those of you that don't have the room for The Bare Minimum Shed Workout.

All that it requires is a set of Power Blocks, a chair, and an aerobic step that you can pick up pretty much from any department store these days.

I have included Workout A - Chest, Back and Shoulders, and Workout B - Legs, Biceps, Triceps and Abs, as I outlined in the Progressive Resistance Training chapter.

Workout A - Chest, Back & Shoulders:

Chest:


Incline Step Bench:
Lying on a step that is higher on one end, start with the dumbbells in the up position above the chest. Slowly lower the dumbbells to the upper chest, then without stopping press the dumbbells back up.

Click To Enlarge.
Incline Step Bench.
Video: Windows Media - Real Player

Flat Step Bench:
Same as incline step bench except you lie on a flat step.

Click To Enlarge.
Flat Step Bench.
Video: Windows Media - MPEG - Video iPod

Back:


One Arm Dumbbell Chair Rows:
Using a chair put your left knee on the seat and your left hand on the back rest. Grab the dumbbell in your right hand and lift it toward your lower rib area, hold and squeeze for one second then slowly lower to the starting position.

Click To Enlarge.
One Arm Dumbbell Chair Rows.
Video: Windows Media - Real Player

Two Arm Dumbbell Rows:
Take an underhand grip (palms facing up) with the dumbbells and arms at your sides. With your legs shoulder width apart, lower your rear as if you were almost sitting in a chair, head looking forward and your lower back arched. Pull the dumbbells up toward your stomach and try to squeeze your shoulder blades together. Hold for one second and then lower the dumbbells to the starting positions.

Click To Enlarge.
Two Arm Dumbbell Rows.
Video: Windows Media - Real Player

Shoulders:


Dumbbell Shoulder Press:
While sitting on a chair bring dumbbells to the starting position. Push the dumbbells up overhead and slightly touch together. Then slowly lower the dumbbells to the starting position.

Click To Enlarge.
Dumbbell Shoulder Press.
Video: Windows Media - MPEG - Video iPod

Dumbbell Side Lateral Raises:
Stand with your feet shoulder width apart. Knees slightly bent. Hold dumbbells in front of you and lift them up and out to the sides of your body. Keep your elbows locked at a 90 degree angle the whole time. Lift only to shoulder level pause for a second then lower to starting position.

Click To Enlarge.
Dumbbell Side Lateral Raises.
Video: Windows Media - MPEG - Video iPod

Click Here For A Printable Log Of BMT In-House Workout A.

Workout B - Legs, Biceps, Triceps & Abs:

Legs:


Dumbbell Squats:
Standing with knees slightly bent feet shoulder width apart with toes slightly pointing outward, hold a dumbbell in each hand. Keeping your back straight and head looking forward, bend from your knees to lower your hips until thighs are parallel to the floor. Pause then return to the starting position. Inhale while lowering the weight for a count of four seconds and exhale while returning to the starting position for a count of two seconds.

Click To Enlarge.
Dumbbell Squats.
Video: Windows Media - Real Player

Dumbbell Lunges:
Stand with back straight and head looking forward. Hold dumbbells at your sides. Step forward with your left leg. Don't bend your front knee past 90 degrees. Lower your hips until the right knee is a few inches above the floor. Then push yourself back in the starting position. Repeat but start with right leg. Keep repeating until you get your required number of repetitions for that week's workout.

Click To Enlarge.
Dumbbell Lunges.
Video: Windows Media - Real Player

Biceps:


Alternate Dumbbell Curls:
Standing with knees slightly bent hold dumbbells at your sides. Keep elbows at your sides and curl the dumbbell upward alternating one arm at a time. Left arm up, right arm down, left arm down, right arm up. Up in two seconds down in two seconds.

Click To Enlarge.
Alternate Dumbbell Curls.
Video: Windows Media - MPEG - Video iPod

Triceps:


Seated Dumbbell Triceps Press:
Sit upright, holding one dumbbell with both hands up over head, slowly lower dumbbell behind your head until you feel a stretch in your triceps, pause then push dumbbell back to starting position. Squeeze your triceps then repeat. Exhale while pushing the dumbbell up and inhale while lowering the dumbbell.

Click To Enlarge.
Seated Dumbbell Triceps Press.
Video: Windows Media - MPEG - Video iPod

Dumbbell Kickbacks:
Using a chair put your left knee on the seat, and rest your left hand on the top of the backrest. With the dumbbell in your right hand keep your elbow close to your side and straighten your elbow until your arm is straight. Pause and squeeze your triceps. Then slowly return to starting position. Exhale while extending the weight and inhale while lowering the weight.

Click To Enlarge.
Dumbbell Kickbacks.
Video: Windows Media - Real Player

Abs:


Crunches:
Lie flat with knees bent feet flat on the floor. Rest hands on the sides of your head so you don't pull on it to avoid straining neck. Slowly curl and squeeze your abdominal muscles so that only your shoulders come slightly off the floor. Squeeze abdominals for two seconds then lower yourself to the starting position. Exhale while squeezing and inhale while lowering yourself.

Click To Enlarge.
Crunches.
Video: Windows Media - MPEG - Video iPod

Click Here For A Printable Log Of BMT In-House Workout B.

NAVIGATION:

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Copyright © Bill Belfert, Managing Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician and gain medical clearance before you begin any new nutrition, exercise, or dietary supplement program. Results are not typical. Any application of the techniques, ideas, and suggestions in this book is at the reader’s sole discretion and risk.

billbelfert@yahoo.com

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