Advanced version of home exercise, you can do so!

The advanced version of home workout can be done by combining and matching cardio, strength, stretching and other home gym equipment according to your workout needs, here are some reference cases:

Combination one: whole body comprehensive training

Aerobic equipment: treadmill

Exercise recommendations: 5-10 minutes of warm-up jogging on the treadmill, then gradually accelerate to medium intensity for 20-30 minutes.

Strength Equipment: Dumbbells

Exercise advice: Use dumbbells to perform dumbbell bench press, dumbbell curl and dumbbell squat, 3 sets of 12-15 repetitions for each movement, with a 1-minute rest between each set.

Stretching equipment: rib rack

Exercise suggestion: At the end of the workout, use a rib rack to perform a full-body stretching exercise. For example, you can perform hanging leg stretching, arm stretching, back stretching and other actions, each action to hold 15-30 seconds, repeat 2-3 times. The use of a rib rack can effectively improve flexibility and help muscles relax and recover.

Combination 2: Cardio and Strength Enhancement

Cardio Equipment: Exercise Bike

Workout Suggestion: Perform 20-30 minutes of High Intensity Interval Training (HIIT), alternating between fast pedalling and slow recovery to improve cardio and burn calories.

Strength Equipment: Barbell

Exercise Suggestion: Use a barbell to perform compound movements such as deep squats and hard pulls, 3-4 sets of 8-10 reps per movement, with 1-2 minutes of rest between each set.

Stretching equipment: rib rack + yoga mat

Exercise suggestions: After the exercise bike and barbell training, first use the rib rack for hanging whole body stretching, then transfer to the yoga mat for further yoga-style stretching, such as cat-cow pose, downward dog, etc., in order to relax the tense muscles.

Combo 3: Core Stability and Flexibility Improvement

Aerobic equipment: Elliptical machine

Exercise Suggestion: Perform 20-30 minutes of elliptical tr aining, keeping the intensity medium and focusing on posture and breathing.

Strength Equipment:  Dumbbells

Exercise advice:  choose the right dumbbell weight for dumbbell side planks and dumbbell flyes and other movements, 3 sets of each movement, 12-15 repetitions per set.

Stretching equipment: rib rack

Exercise advice: at the end of the training, the use of rib racks for core stability and flexibility improvement training. For example, you can perform hanging abdominal stretching and single-leg balance training to improve the balance and stability of the body.

Precautions:

When using fitness equipment, make sure the equipment is safe. Make a reasonable training plan according to your personal fitness and training goals, and gradually increase the intensity and duration of training. Maintain correct posture and breathing rhythm during training to avoid injury.

Perform proper stretching and relaxation after training to promote muscle recovery and reduce soreness. Arrange your diet and rest time wisely to ensure that your body receives adequate nutrition and recovery.

These combinations and suggestions are for reference only, you can adjust and arrange them according to your actual situation and training goals. We wish you good results in your home workouts!