US Sports Online Strength and Conditioning's Home Based Workouts

Hello Athletes and Warriors! Sometimes its best not to invest in a gym membership although if a fully equipped gym is available I would certainly recommend it.  It is certainly possible with a little equipment, mainly a few good sets of dumbbells, and even no equipment at all, you can achieve the strong healthy body you dream about. Provided you have a program for your particular scenario. Ahem! something like what we provide with the US Sports Online Strength and Conditioning System? You Bet!

Home Based Workouts

The Home Workout Programs are great for those who wish to train in the privacy of their own home with little or no required equipment! There are 2 categories of workouts - "Dumbbell Oriented" and "No Equipment". All of these workouts can be done at home, and they are designed for overall health and the achievement of a leaner, stronger body.

Select a Program and indicate it on the fitness profile form

Dumbbell Oriented Workouts (Sample below) The Dumbbell Oriented Programs are great for those who wish to train at home with minimal equipment! ...

No Equipment Workouts The No Equipment Home Workout Programs are great for those who wish to train at home with no requi...

Week 1 - Day 1 (Monday) of Your Sample Program	Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Dumbbell Squat	15 reps @ 30 lbs, 15 reps @ 30 lbs
	3	Video Dumbbell Leg Curl	15 reps @ 40 lbs, 10 reps @ 35 lbs
	4	Video Dumbbell Bench Press	15 reps @ 45 lbs, 15 reps @ 40 lbs
	5	Video Dumbbell One Arm Row (elbow wide)	15 reps @ 35 lbs, 10 reps @ 35 lbs
	6	Video Dumbbell Military Press	15 reps @ 30 lbs, 15 reps @ 25 lbs
	7	Video Dumbbell Rear Lateral Raise	15 reps @ 12 lbs, 10 reps @ 11 lbs
	8	Video Dumbbell Biceps Curl	15 reps @ 25 lbs, 10 reps @ 20 lbs
	9	Video Dumbbell Lying Triceps Extension	15 reps @ 15 lbs, 15 reps @ 15 lbs
	10	Video Bodyweight One Leg Toe Press	44 reps, 44 reps
	11	Video Dumbbell Seated Forearm Flexion	15 reps @ 11 lbs, 15 reps @ 10 lbs
	12	Video Reverse Crunches	23 reps, 23 reps
	13	Video Alternate Heel Touchers	52 reps, 52 reps

Complete exercise and descriptions are available in all fully registered programs. Get yours today! Click here, and fill out the fitness profile form. Your strength and conditioning coach will contact you with program recommendations in 24 hours or less