Friday, September 15, 2017

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!

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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 ProgramWeek Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise




SelectExercise NameSet 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

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