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

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

In all my years of fitness consulting and personal training I’ve witnessed some “silly” moves when it comes to buying home gym equipment. Here’s my list of top 5 sick mistakes:

1 – Bought impulsively after seeing flashy infomercial

There’s nothing wackier than a professional couch potato picking up the phone while watching a dazzling, beautifully scripted and edited home gym infomercial and buying yet another piece of equipment based on emotional impulse. Talk about buyer’s remorse? Forget about ’sending it back’ because of the hassles – most of these purchases end up as “garage sale inventory”.

2 – Picked up at a garage sale

So, you go to a local garage sale and boom! – the professional couch potato is selling his home gym impulse purchase for less than half the original price. You think “wow, this is a steal”. And without even considering if that gym is for you or not – you hand over the cash and now you own the contraption. Three months later you call Goodwill to ask if they can come pick it up – and you settle for a measly tax deduction. Don’t be a garage sale home gym buyer – save yourself the grief.

3 – You let the sales rep tell you what to buy

You go to a local fitness equipment retailer without doing your homework.

You walk in and say “I’m looking for a home gym package, I want to be able to do everything at home. I don’t want to go to a gym.”

When you do this – be ready to get taken for a ride, without you even suspecting it – because the rep has many years of myths and misinformation working in his favor to sell you a massive heap of steel, cables, weights and whatever else he can “fit” onto your credit card.

You MUST be fully informed before you go shopping for your home gym equipment – or you’ll get taken to the cleaners. Trust me, I’ve witnessed this many times during my career.

4 – You buy the things you used in college

In college you did 11 variations of bench presses, 9 variations of bicep exercises and bunch of other ‘machine & weight’ based exercises.

So now, 15 years later you think you should do the same stuff, right?

WRONGO!…

Let it be known, you were most likely doing some damage back then – and now, in your beer-gut-middle-age state of being, you’re going to do some serious damage by going back to your old methods of “fitness”.

Trust me on this – I’ve picked up the pieces many times after daddy or mommy tried “lifting weights” to get back in shape – only to end up in physical therapy before being advised to hire a “good” trainer to help design an appropriate exercise program. (and even that backfires more than people would suspect.)

5 – You buy something that’s not even in line with your goals

You’re a woman and you want to ‘tone-up’, lift and firm-up while dropping a couple of pounds. So, you buy a multi-gym station with all sorts of clips, adjustments, moving pulleys, etc… Guess what, honey? Wrong move.

Or, you’re a man and you want to unleash the athletic physique under that pasty layer of flabbiness. So, you buy a multi-bench and a squat rack along with 300 lbs of weights. Guess what, Arnold? Wrong move.

So, how do you avoid this snafu?

First, clearly define your goals. Then research, THOROUGHLY, which home fitness equipment options are best suited to your specific goals. At this point you can start to focus on the choices that make the most sense for your fitness needs – both short term and long term.

These 5 sick mistakes are real and they can lead to some serious problems. Avoid them as best you can when buying a home gym.

Sure it may take a little more time, effort and forethought at the start of your home gym journey – but the results, piece of mind and safety you get in return is priceless.

Joey Atlas is the creator of the Atlas Home Gym and a worldwide consultant in home gym design and proper use.

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

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

The layout and planning of your home gym design is critical to the results you achieve from this important space in your home.

Most home gyms are designed with a skewed, imbalanced approach that leads to long term remorse over how the space was finished, and more so how the design actually discourages the use of the exercise equipment.

Avoid these 7 mistakes and you’ll be sure to get the most out of your new home gym design project – with visible fitness results and compliments from guests and visitors.

1 – Cramming too much equipment into your gym space

Too much equipment means too much clutter. And too much clutter pushes you away from that space. This is not the kind of energy you want from your home gym design. So, you want to realize that you won’t get better results by having ‘more stuff’ – but rather, by choosing your home gym items wisely – you will create an atmosphere that is conducive to short term success and long term adherence.

2 – Designing based on assumptions instead of facts

By designing your home fitness space based on assumptions – you set yourself up for some disappointments later on.

From realizing you wasted a lot of money to risking an avoidable injury – the let-downs you open yourself up to can be painful, but at the same time – can be avoided. It comes don to gathering the right info before you start planning your home gym design.

A good way to go about this is to consult with a fitness expert or personal trainer who can guide you in regards to what type of program you should be following – and hence, what type of elements and options to consider for your overall home gym design and layout.

3 – Forgetting about your significant other’s fitness needs and goals

Home gym design becomes a little more challenging when it comes to a family fitness scenario. Not impossible, just a touch more challenging.

The key is to consider everyone’s needs, goals and limitations. Once this is all on paper it’s a million times easier to focus on the options that will serve everyone’s needs, while at the same time provide proper stimulus for all levels of users in the family.

4 – Overspending on too much boring cardio equipment

It’s easy to buy into the myth that “cardio is really all you need”. And once you buy into that – it’s easy to be sold on a treadmill, a bike and an elliptical machine.

Problem is – that’s a big chunk of money and a big waste of space.

Truth is, you can get high quality, fat burning cardio sessions without those machines, but that article is for another day (I promise). So, your best tactic is too pick the one cardio machine (if you must have one) that would get the most use in your family fitness room.

5 – Not defining your goals and limitations before making your investment

If you think about it, this principle applies to almost every aspect of life – not just home gym design. So, it’s imperative that you sit down and define your fitness goals first. Then itemize your limitations.

For example, you may have had knee surgery a few years ago, or a chronic ‘bad back’ – or maybe even a medical condition that requires consistent attention.

Once your goals are defined and your limitations noted – then you can take the next steps in considering what your ideal home gym design will consist of.

You may need collaboration from your doctor and your trainer (if you have one) during this phase – just to make sure everyone is on the same page and you are clear on what you are aiming for.

6 – Letting a local equipment dealer/sales rep “design” your home gym

One of the worst mistakes anyone can make is walking into a local fitness equipment retailer and leaving it up to the sales rep to design your home gym.

Whether they work on commission or not – it’s their job to sell you as much home fitness equipment as possible. They are trained to sound knowledgeable and helpful (a few of them are) – and they can be very convincing when it comes to telling you “what you need”.

Next thing you know – your credit card has taken a massive, expensive hit and your home gym looks more like Sanford and Son’s front yard.

7 – Not looking at all your options before making your big decision

The best thing for you to have before you start making purchases to fulfill your home gym design is ‘options’.

When you have options you have the natural ability to choose the best elements that are more closely aligned with your health and fitness needs. This includes any other members of your family who will also be regular members of your new home gym.

By neglecting some potential choices you limit your ability to create the ideal home gym layout as your finished product.

The rise of the internet has allowed innovative people and professionals to present their own concepts to the world.

Quite often – these concepts, while shunned by larger, “old fashioned” companies, are brilliant products designed to make your life easier, as opposed to the things that already exist. Don’t be afraid to consider some choices that may not be in the “mainstream” yet.

I’ve learned these 7 mistakes through experience, over the last 22 years – and now you’ve learned them in about 8 minutes.

Use this wisdom to save money, spare remorse and avoid potential injury. By side-stepping these 7 mistakes – you put yourself in a surefire position to end up with a winning home gym design.

Joey Atlas is available for worldwide travel to assist with your home gym design project and home fitness program design/traveling personal trainer. To inquire about Joey’s availability, please visit his main site by clicking here => Home Gym Design

Home gym systems come in a staggering array of shapes and sizes. The challenge of choosing the right one for your needs can make your head spin sometimes. But, it’s extremely important to do your homework at this early stage of the game so you set yourself up for fitness success instead of further depressing failure.

The decision to get in shape at home is usually due to several factors:

A – convenience
B – to avoid the ‘gym scene’
C – easier to stick with

This decision to ‘workout at home’ brings about the need to find a well suited home gym system – not only for your needs – but for your family’s needs as well.

Here is a list of the typical home gym systems you’ll come across as you search for what you need:

1 – Smith machine with free weights, attachments, cables and an adjustable bench.
2 – Pulley and cable machine with rolling padded platform.
3 – Selectorized weight stack multi-exercise machine
4 – Tension-rod/Tension-band multi-exercise machine

Those are the 4 primary types of home gym systems that are most heavily marketed and more readily available. If you’ve searched around before finding this article – you’ll notice everyone is really selling the same thing – and they are all competing on price – trying to sell you the best deal. More about that issue later…

Too Many Parts, Too Many Things to Adjust, “I Give Up!”

Since most of these mimic the machines found in the typical health club or fitness center – there are a lot of moving parts and even more adjustment/attachment points on each of these types of systems, since the manufacturers are trying to roll at least a dozen individual health club type machines into just one home gym system.

And that is where the problems begin. These ‘all-in-one’ multi-gyms have their major drawbacks. One of the biggest post-purchase complaints from most home gym buyers is…

“the system takes so much time and effort to adjust for different exercises and different settings for various users in the family. So, we don’t even use it anymore – we are trying to sell it now…”

In my early years of in-home personal training – one of my main functions was to be the guy who made all the adjustments on these home gym systems for my clients, throughout the whole workout. And despite being paid very well – even I got tired of doing this between every few exercises. It actually took away from the fun and momentum of the training session itself.

This major inconvenience is one of the key factors which led my to design and build the Atlas Home Gym System.

MAIN INGREDIENT: Bodyweight Workouts

As an Exercise Physiologist, I knew if I could harness the effectiveness of bodyweight fitness training in an easy to use home-gym system – it would allow you to side-step all the problems and issues that come with the typical home gym systems listed above, which have flooded the market in the home fitness category.

A home gym system focused on bodyweight exercise programs allows you to incorporate other dynamic forms of home fitness training – such as: medicine ball exercises, resistance band exercises, dumbbell exercises, swiss ball exercises, flexibility training and combo-cardio workouts – just to name a few…

The magic lies within the synergy of these different modes of functional fitness…

When properly combined – the stimulatory effects on your muscles and metabolism are increased exponentially as opposed to just doing a long list of isolation exercises on a typical ‘multi-machine’ and resting for 30 – 40 seconds between every set, etc…

So, in essence – you cut your workout times down substantially, but at the same time, you improve your results dramatically. All while keeping your workouts varied, fun and engaging. The human body thrives on these simple yet often overlooked elements.

How is your workout time shortened?

1 – You no longer have to take the time to make any major adjustments to the machine.
2 – You are no longer working out according to outdated “gym-type” muscle isolation routines.
3 – There is no need for ‘resting between sets’ since you’ve cleverly moved beyond doing the ‘old-school’ body-part workouts.
4 – The synergy of your new approach to fitness training produces better results with shorter, properly structured workouts.

I hope this article has helped you understand the value in a bodyweight-focused, home gym system. As you continue your search for your ideal home fitness set-up (or even for your office) – please consider The Atlas Home Gym System

If you found this post helpful – please give a quick click on the ‘Like’ button just below here, on the left…

This upper-body, bodyweight exercise sequence focuses on the chest and back muscles. You’ll notice I place heavy emphasis on Asymmetrical Variance (AV) on each of the exercises in this sequence. AV promotes faster muscle stimulation – so it cuts down dramatically on total workout time (excellent for busy people).

Co-Ed Workouts – For Men and Women: Despite me demonstrating an advanced workout in this video – all the exercises can be adjusted to accommodate most beginners – regardless of gender.

WARNING – I advise you to get medical clearance before starting any type of exercise program – even if you’re just trying this short home workout.

The 5 chest and back exercises in this video are just one of the combo sequences in the whole workout session. I did 1 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 exercise combo sequence. The whole training session took me less than 25 minutes.

Here is a summary of the 5 bodyweight exercises I demonstrate in the workout video:

1 – AV Inverted Pull-Ups
2 – AV Dips for Chest
3 – AV Pull-Ups
4 – AV Push-Ups
5 – Old-School, Multi-Grip Pull-Ups

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, faster and more thorough muscle stimulation. This shortens your workout sessions. Cool, eh?

This is another example of why this approach to fitness training is like a shortcut that bypasses most of what we see in the mainstream fitness industry. Again, this type of program can be followed by men, women and even kids who are ready for exercise.

…If you found this home/office workout video, and article, helpful please beam a quick click on the ‘Like’ button just below here – on your left. See it? Now click it, baby… Thanks!

The phrase ‘home gym machine’ can mean several things. This tends to create confusion amongst people who are planning a home gym set-up. To help clarify this hazy area of home-based fitness – this recent question is the perfect intro for my list of the 3 major types of home gym machines.

QUESTION: “We are planning our fitness room at the new house and as we start to shop for home-gym equipment we are trying to decipher the various types of home gym machines. Can you give us a summary of them and what purpose they serve?”

ANSWER: There are 3 main types of home gym machines. They are:
A – Cardio Machine
B – Resistance Machine
C – Stretching Machine

Cardio Machines
Typical cardio machines consist of; treadmill, stair-stepper, elliptical and rower. Some less typical cardio machines are: the Versaclimber, Treadwall and The Ladder. Some of the high end products in this category can carry a price higher than $10,000.00

Truth be told though – any person, no matter what level of fitness – can get a world class cardio workout with just a few essential tools: an adjustable step, a jump-rope and a set of light resistance bands.

Resistance Machines
Typical resistance machines consist of a lat pull-down, bench press set, smith machine, squat rack – or possible a multi-gym which tries to blend a few dozen resistance machines into one. It’s important to note that most of these home gym machines are based on the mainstream, “health club” approach to working out. Meaning – you do multiple exercises and multiple sets per individual body part.

But that conventional approach is slowly being replaced by a more efficient and more effective method…

There is a recent – but very solid trend toward integrative, total-body, bodyweight training which actually negates the need for the the older types of resistance machines listed above.

This more efficient approach renews the use of some of the basic bodyweight home gym machines – such as the chin and dip stand, the pull-up/leg raise/push-up tower and the lower-body exercise step. And this is for all levels of users, not just advanced fitness people.

Because of this movement toward bodyweight-focused fitness programs – we are seeing some innovative home gym machines and home fitness products coming from industry visionaries. The most notable are:

1 – TRX Suspension Training Kit created by Randy Hetrick
2 – The Jungle Gym (Split version is awesome) from Jon Hinds
3 – The Lebert Equalizer from Marc Lebert
4 – The Atlas Home Gym created by Exercise Physiologist, Joey Atlas

Stretching Machines
Despite being one of the most overlooked aspects of fitness and physical performance – flexibility does have a place in your ideal home fitness program. There a few machines on the market which serve the sole purpose of providing you with various ways to stretch all the muscle groups of your body.

One machine looks like a cross between a spider web and a steel cage. Another looks like a cross between a spin-bike and a portable chair. While these are good concepts, I’m not a big fan of any of these for the simple fact that they take up unnecessary space, by only focusing on the stretching aspect of a fitness program.

Most home gyms have to make efficient use of space – so the better option is to find a home gym machine which also allows for flexibility training as a natural, built-in extra option – and not just your only choice.

Those are your 3 primary home gym machine categories. If you have any questions, feel free to post in the comment box below.

And… if you found this article helpful – please zap a quick click on the ‘Like’ button just below here – on your left. See it? Now click it. Thanks!

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!