Home Gym Workouts

Hello,

With many gyms over-selling memberships and not policing male gym members intent on working out their arms (or ‘Guns’ as they like to call them - LOL) in front of the mirror for an hour, over the past few months I’ve been inundated with more and more requests from dismayed female gym goers wishing for decent gym workouts to perform at home.

Most of these female trainers have been limited with both space and available gym equipment, therefore, the overwhelming majority have opted for a gym ball and dumbbells, which is ample for a good home gym workout, as I’ll demonstrate with the progressive (from "beginner" to "advanced") workout routines and exercise illustrations featured within our new book.

So, here it is: the step-by-step home gym workouts program for women: Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women.

Available now at a special introductory price to our Newsletter and Face book Fan Page subscribers. Check it out here: Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women.

Remember (both sexes), if you’re working out in a gym, be sure to avoid the usual pitfalls by checking out our free gym workout routines here: Free Gym Workouts

....and our general rules-of-thumb here: Gym Workout General Rules of Thumb

All the best,

GP

Free Cross Trainer Workouts

Hello,

Just thought I'd drop you a quick newsletter to advise about some of the sections that are popping up on the Gym Professor website. We try to add more and more free content as often as we can, so please be sure to check the website regularly for updates. You can also now stay up to date on both Twitter & Facebook, if you haven't already signed-up :).

With word of mouth (& related success stories) about our free weight training gym workout routines increasing website traffic, we've received requests for more sample cardio. workouts to be added to our free advice arsenal of training goodies, therefore, today, I've been busy including cross trainer workouts to the site. Please find links to these workouts below...

Cross Trainer Workouts (Home): 

Steady State Cross Trainer Gym Workout

Cross Trainer Gym Workout 1 - Interval (2:1) 

Cross Trainer Gym Workout 2 - Interval (3:1) 

Fartlek Cross Trainer Workout

Sample Road Running and Treadmill Workouts have been added here: Free Treadmill Workouts.

You will probably also find the article Cardio Workouts Considerations and Options page useful in your approach to designing your own cardio. workout program.

As always, thank you for your continued support - recommending us, visiting our advertisers, and reviewing our gym workouts book.

All the best,

GP
---
Free Cross Trainer Workouts

Choosing a Gym Ball for your Gym Workout

For all-intents-and-purposes a Gym Ball (often referred to as a Swiss Ball or Exercise Ball) is a wobbly bench.

The gym ball’s instability and, therefore, your greater reliance on your primary stabilizing muscles (abs and lower back, commonly referred to as “core”) have seen an incredible rise in its popularity to improve your “core” muscles.

Realistically, your “core” muscles are at work during all motions/ exercises and are placed at most stress/ work during major compound exercises, such as Deadlifts, Squats etc. With this in mind, performing “advanced” exercises like those stated will have a greater overall benefit to help improve “core” strength, provided you have no prior contraindication (i.e. existing injury). However, a Gym Ball is a comfortable and affordable choice for training at home, as well as being the most popular option, hence its inclusion in our sample gym workout routines.

If you’re buying a Gym Ball, please buy one of commercial-grade. The difference in price between a cheap home-use ball and a commercial-quality ball is fairly insignificant, as you can get a good-quality commercial ball for $20 to $30. For use though, the difference is significant – the commercial anti-burst balls being far less pliable.

Please also make note of the sizing suggestions below:

55cm Ball. To suit: those under 5'6

65cm Ball. To suit: those under 5'6 - 5'10

75cm Ball. To suit: those over 5'10

This article is an extract from the forthcoming Gym Professor publication Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women.

All the best,

GP

---

Performing Fitness Tests & Achieving Successful Data

Many fitness tests have been created as a unit of measure for various fitness categories, such as general fitness, aerobic fitness, muscular strength, muscular endurance, flexibility, and body composition. 

Fitness tests are only as accurate as you make them, so reading instructions carefully, and performing them often, should bring more accurate results. 

Although fitness tests are only likely to highlight what you already suspect - a bodybuilder achieving "excellent" muscular strength test results, or a marathon runner displaying an "excellent" score for their aerobic fitness tests - it can be used for trend analysis, which can identify progression or decline and might, in turn, alter the way you train/ or you train your client. Also, it'd be ignorant to assume you've taken all factors into account, although unlikely, sometimes the test results can throw up a surprise, such as a powerlifter with poor grip strength or an outwardly healthy individual with high blood pressure.

If you're performing fitness tests on a client for the first time, you should have their full approval and a completed PAR-Q (health questionnaire) that you're happy with. Please visit the www.gymprofessor.com website for further information about PAR-Q’s. If you're working with a deconditioned (not “fit”) individual, as a matter of course, they should see their Doctor beforehand and, thereafter, it would be prudent to perform the static fitness assessments (measuring general fitness) first.

Please visit the Gym Professor website for more information on the following:
Static Fitness Tests (measuring general fitness - good health & well-being).
Dynamic Fitness Tests (aerobic fitness, muscular strength, muscular endurance, flexibility).

Until next time,

GP

---

Free Gym Workouts 
Free Fitness Workouts