Atlas Home Gym

Home Gym Workout #6: 4 Arm Exercises for Biceps, Triceps and Forearms

While this workout segment is mostly ‘advanced’ – it can certainly be followed by men or women who are capable. So, in that regard it is considered ‘Co-Ed’.

Additionally, each of the exercises in this session can be adjusted to the needs of a fitness beginner. This is one of the keys to training on the Atlas Home Gym..

This bodyweight and dumbbell arm exercise combination sequence targets the biceps and triceps while also getting in some back and core work. I also sneak in a great ab/core exercise too – exhibiting my deft creativity and the astonishing versatility of the highly coveted, Atlas Home Gym Unit.

Here are the exercises I crank out for you in this kick-butt Home Gym Workout Video:

1 – Rotating Dumbbell Tricep Extensions on the Swiss Ball
2 – Reverse Close-Grip Pull-Ups (Asymmetrical Variance)
3 – Dumbbell Tricep Extensions on the Swiss Ball
4 – Right Angle Grip Pull-Ups (Asymmetrical Variance)
5 – Hanging Knees Raises for Abs/Core (threw these in as a surprise)

REMEMBER: Always get medical clearance before starting any exercise program. It’s better to be safe than it is to be sorry

If going once through this mini arm workout is too easy then you can go through it again. Or, you can combine it with another arm exercise series from this site – or from one of my other video/dvd programs. And a few variables you can consider are: more/less repetitions, moving even slower (than me) and/or using thicker/heavier bands on the resistance band exercises.

The benefit of following this type of workout is, it places primary emphasis on bodyweight exercise principles, with Asymmetrical Variance (AV) for deeper muscle stimulation. AV promotes deeper, faster and more thorough muscle fiber stimulation – so it cuts down substantially on your total workout time (ideal for busy people on tight schedules).

The Secret Element of ‘Stimulus Synergy’

The synergistic effect of supplementing with dumbbells in this arm workout allows me to further work the muscle groups I’m targeting (NOT isolating) – even after I may have fatigued those muscle groups with higher intensity bodyweight exercises – in this case, for the biceps, triceps and even the forearms.

This is another unconventional example of why this approach to total-body fitness is like a shortcut that side-steps most of what we see in the ‘monkey-see/monkey-do’ mainstream fitness industry. Most people who frequent the health clubs, gyms and fitness centers appear to be ’spinning their wheels’ – And there is good reason for this. “That approach” doesn’t work for everybody…

If you found this home fitness article, and exercise video, helpful – please give it quick click on the ‘Like’ button just under here – on the left there. See it? Now click it…. And then please feel free to share it with anyone you know who will also appreciate it…

Thank you! Your trainer for life…
– Joey Atlas

Home Gym Workout #5: Bodyweight Leg Workout; Part 2

Here’s another awesome Co-Ed home gym exercise session featuring a Medium/High Intensity Bodyweight Leg Workout (Part 2) combination with Resistance Bands.

You’ll notice the principle of Asymmetrical Variance (AV) throughout this leg workout session. This type of muscle fiber stimulation is very different from what is experienced on typical, mainstream leg machines – such as: leg extension, leg curl, leg press, squat machine, etc…

It’s not uncommon for the average person to complain of feeling ‘uncomfortable’ while using these leg machines – or to feel certain aches or pains after using these types of common pieces of fitness equipment.

This is one of the main reasons why I started focusing on bodyweight training and the principal of Asymmetrical Variance. So – on that note, let’s get into the leg workout session…

It’s a leg exercise sequence which can be done as a mini-workout or combined with other lower body, core and/or upper body exercises for a longer home or office workout session.

REMEMBER: Always get clearance from your doctor before starting any new exercise program. Better for you to be safe, rather than sorry, right?

You may have noticed, I do this leg workout barefoot (just socks). This makes each exercise more challenging, as balance becomes a much bigger factor. Because of this – there is a higher level of muscle fiber activation and stimulation.

If you do try it you’ll also notice you’ll need to ‘focus’ a bit more throughout the workout. NOTE: It’s a good idea to master this with sneakers first, before trying it barefoot.

Exercise sessions on The Atlas Home Gym System allow you to take total advantage of the muscle fiber stimulating effects created by the synergistic combination of: Form, Tempo and Sequence in your workout programs.

This is all in addition to the underlying element of Asymmetrical Variance, which is a natural component of the Atlas Home Gym… So your improvements are experienced in the shortest amount of time, with maximum safety and minimal risk of injuries as compared to more punishing methods of mainstream exercise and fitness training.

A fitness program focused on bodyweight exercise methods guides the human body toward it’s best potential in a natural way – as opposed to the grinding “wear and tear” methods of typical weight-lifting workouts and uncomfortable isolation-type gym machines that are loaded into typical fitness centers and health clubs.

Did you like this post and exercise video? Then just show me a little love and click the cool little ‘Like’ button just below here, to the left… See it? Click it now.

Have any questions, thoughts or comments about this video post? Then just enter them in the ‘comment’ box below. I look forward to hearing from you…

– Your Trainer for Life…
Joey Atlas – Creator of The Atlas Home Gym

Home Gym Workout #4: Co-Ed Bodyweight Leg Workout; Part 1

This Medium-to-High Intensity Bodyweight & Resistance Band Leg Workout Combo (Part 1) is a short exercise sequence which can be done as a mini-workout or combined with other lower body, core/abs and/or upper body exercises for a longer training session or a total-body workout.

It’s a Co-Ed Workout, so men or women can get busy with this – AS LONG AS YOU ARE CLEARED FOR EXERCISE BY YOUR DOCTOR

You’ll notice the training principle of Asymmetrical Variance (AV) throughout this whole leg workout. While one leg is doing one thing – the other leg is doing another.

This natural movement pattern provides the targeted muscles with a greater degree of stimulation in a shorter period of time – with much less wear and tear on the body and reduced risk of injury.

Here are the 5 leg exercises featured in this home gym exercise video:

1 – Slow Step-Downs
2 – Slow Side Step-Downs
3 – Slow Step-Downs with Band Resistance (low anchor)
4 – Lunge with Back Leg Elevated (there are other names for this)
5 – Single Leg Squat with Band Resistance (low anchor)

You may have noticed, I do this leg workout barefoot (just socks). This makes each exercise more challenging, as balance becomes a much bigger factor. Becasue of this – there is a higher level of muscle fiber activation and stimulation.

If you do try it you’ll also notice you’ll need to ‘focus’ a bit more throughout the workout. NOTE: It’s a good idea to master this with sneakers first, before trying it barefoot.

Workouts on The Atlas Home Gym System allow you to take total advantage of the muscle stimulating effects created by the synergistic combination of: Form, Tempo and Sequence in your workout programs.

This is in addition to the unique feature of Asymmetrical Variance which is a natural component of the Atlas Home Gym… So your results are experienced in the shortest amount of time – with maximum safety and minimal risk of injury as compared to more punishing methods of mainstream exercise and fitness training.

An exercise program focused on bodyweight exercise principles guides the human body toward it’s best potential in a natural way – as opposed to the grinding “wear and tear” methods of typical weight-lifting and uncomfortable isolation-type gym machines that are crammed into typical fitness centers and health clubs.

Did you like this post and video? Then just show me some love and click the neat little ‘Like’ button right below here – to the left… See it? Click it.

Have any questions or comments about this post? Then just enter them in the ‘comment’ box below.

– Thanks!
Joey Atlas – Creator of The Atlas Home Gym

Home Gym Workout #3: 4 Shoulder Exercises

Most of this shoulder workout sequence can actually be done by beginners. But I do one exercise (it’s # 2 in the list below – you’ll see it in the video) which takes this workout into the ‘advanced category’…

So, a beginner could either (A) take that exercise out, (B) modify it so it’s easier or (C) substitute another exercise for it.

Here are the 4 shoulder exercises featured in this home exercise video:

1 – Freestyle rear deltoid raise with dumbbell (Single side)
2 – Bodyweight, Inverted shoulder press (w/ Asymmetrical Variance)
3 – Twisting (gets the core) shoulder/deltoid raises with Resistance bands
4 – Shoulder circles with dumbbells (double side)

NOTE: As always – I advise you to get medical clearance before starting any type of exercise program.

Athletic Shoulders In Less Than 20 Minutes

The 4 shoulder exercises in this video are just one of the combo sequences in a series of 4 I did in this workout. I did 1 combo sequence before I turned on the camera – and then I did 2 more after I stopped recording. I varied a few of the exercises in each sequence. The whole workout took less than 20 minutes and worked the entire shoulder area, including the trapezius.

By combining Asymmetrical Variance in the bodyweight exercise with shoulder exercises requiring a dumbbell and resistance bands – the synergistic effect produces muscle stimulation in a shorter amount of time – and at a deeper level. The major benefit of this is better results in shorter workouts and far less wear and tear on the body.

After the shoulder workout I went out for a 30 minute run. And then I hit the showers….

If you liked this shoulder workout video – please click the ‘Like’ button just below here. And in the ‘comment’ box below – feel free to let me know what other types of home fitness videos you would like to see here.

Thanks — Joey

Home Gym Workout #1: 9 Arm Exercises; Biceps and Triceps

This bodyweight and resistance band exercise sequence targets the biceps and triceps while also working some of the chest and shoulder muscles, back muscles and some of the core areas.

WARNING: Get medical clearance before starting any home gym workout program.

These 9 exercises are just one example of how to combine exercises for a synergistic training effect. It doesn’t matter if you’re male or female. Either gender can benefit greatly from this combo sequence.

Of course, your abilities and fitness level will dictate how much of this workout you can do. It’s important to note – these exercises can be adjusted to also accommodate beginners.

If it’s too challenging – feel free to post your comments at the bottom in the ‘comments’ section. I’ll be sure to create some easier workout combos for the beginners who are eager to learn this style of efficient fitness training.

Here are the 9 arm exercises I demonstrate in this Home Gym Workout Video:

1 – Reverse/Close-Grip Pull-Ups on Fat-Grip Old-School Bar
2 – Right Angle Grip Tricep Push-Ups (Asymmetrical Variance, AV)
3 – Close-Grip Pull-Ups (AV)
4 – Tricep Dips, Total Bodyweight (Asymmetrical Variance, AV)
5 – Resistance Band Curls, Side to Side Twist, from Low to High
6 – Tricep Overhead Extension with Resistance Bands
7 – Resistance Band Curls with Palms Up
8 – Resistance Band Kickbacks with Palms Back, Bands Anchored Low (at floor level or close to floor)
9 – AV Reverse Grip Pull-Ups

If going through this sequence once is too easy – go through it again – and possibly a third time. A few variables you can consider are: more/less repetitions – moving even slower – using thicker/heavier bands on the resistance band exercises.

The benefit of using the Atlas Home Gym for this type of workout is primary emphasis on bodyweight training with Asymmetrical Variance (AV) for deeper muscle stimulation. AV promotes deeper, faster and more thorough muscle fiber stimulation – so it cuts down substantially on your total workout time (ideal for busy people on tight schedules).

The Element of Physical Synergy

The synergy of supplementing with resistance bands in this workout allows me to further work a body zone – even after I may have fatigued those muscle groups with higher intensity bodyweight exercises – in this case, for the biceps, triceps and even the forearms.

This is another great example of why this approach to total-body fitness is like a shortcut that side-steps most of what we see in the ‘monkey-see/monkey-do’ mainstream fitness industry.

If you found this article, and home workout video, helpful – please give a quick click on the ‘Like’ button just under here – on the left. See it? Now click it. Thank you!