Workout

20 Minute Home Gym Workout – Chest and Back

It’s time for a 20 minute home gym workout. This is my 20 Minute Chest & Back Home Gym Workout. Here is a breakdown of how I can get in a high volume chest and back workout in around 20 minutes. 20 Minute Home Gym Workout – Video Breakdown Liftingfamily welcome back! There’s a lack of a hairdo this week but at the same time the plus is that I showered so that’s a win. I’ve noticed that I’m limited on time for different things. Even doing videos is becoming difficult because I have a job where doing videos isn’t necessarily something I can sneak in during the day. One of those things that ended up coming up was my…

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Dip Bars Upper Body Full Workout

It is time for another home workout video. This video is my dip bars upper body full workout video where I was able to get in a full workout while on my lunch break. The goal here was to make sure that I fatigued my upper body while using one piece of equipment.

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As always it is recommended that you seek the advise of your doctor or physician prior to beginning any exercise regimen. This video is not considered a recommendation for something you should follow. This video is a means for me to track progress and follow along in the future for a change in pace.

The workout starts off with a focus on the back and chest. I like to start with back movements as it helps prime my shoulders for exercise. I found that through years of focusing on bench pressing early on in my lifting life that this caused some shoulder rounding. I am combating this by making sure my primary movements are back (and posterior shoulder) related to help prime the shoulder joint. This allows for a more fluid motion when completing chest exercises.

The series moves further into the full body session by beginning to target more of the front delt as well as the triceps. That is complemented with more biceps motion as the workout moves toward the mid portion. The goal is to fatigue the entire upper body and burn a sufficient amount of calories. This is best accomplished with multi-joint (compound) movements.

The workout does finish off with more direct biceps and triceps work, but the goal is to incorporate as much compound related exercise as possible (for me). The workout wouldn’t be complete without some direct abdominal work as I have found this to greatly help reduce my back pain. As I’ve gotten older my lumbar spine tends to round more giving me a bit more of a dad bod look (more due to posture than anything). A strong abdomen has greatly reduced the pain I feel throughout everyday movements.

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Legs and Back Strength Full Workout

Let’s keep moving on! It’s time to show my modified P90X Legs & Back workout. As with prior workouts, I like the cadence of P90X but like to have my own take on the workout. Specifically without multiple sets of a given exercise before moving forward.

As always, this is not a workout I am recommending you follow. Any workout program should come at the discretion and be under advisement of your doctor or physician.

This workout kicks off with an explainer of the what and why I do these specific exercises. Then, it moves into the actual workout.

The workout:
Arms OH Reverse Lunges
Ball Supported Bent Over Leg Extensions
TRX Wide Rear Fly’s
Arms OH Reverse Lunges
Ball Supported Bent Over Leg Extensions
TRX Wide Rear Fly’s
Arms OH Reverse Lunges
Ball Supported Bent Over Leg Extensions
TRX Wide Rear Fly’s
Arms OH Reverse Lunges
Ball Supported Bent Over Leg Extensions
TRX Wide Rear Fly’s
STRETCH
Side Lunges
SLDL w/ OH Arm Ext
NG Shrugs
Side Lunges
SLDL w/ OH Arm Ext
NG Shrugs
Ball Glute Bridge
Calf Raises
NG Shrugs
Ball Glute Bridge
Calf Raises
NG Shrugs
STRETCH
Hanging Leg Raises
Left & Right Twist
Hip Rock Front/Back
Hanging Leg Raises
Left & Right Twist
Hip Rock Side to Side
Hanging Leg Raises
Left & Right Twist
Hip Circles

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Benches:
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Barbells:
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Alternate (10-10-2020): https://amzn.to/3lAGR5M

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