Compact home gyms come in different shapes and sizes, and the benefits they provide are simply great. Compact gyms are extremely popular solutions for skyrocketing your overall fitness. You’re going to feel great while aiming for almost all kinds of fitness routines: from building every muscle to weight loss. So, if you are interested in finding out how a compact home gym can bring the best out of you, please read below.
For this article, we’re going to focus on exercises that you can perform on a Weider Ultimate Body Works, one of the best compact home gyms that we’ve ever tested. The main reason why we have chosen this equipment is that it allows you to do over fifty different types of exercise, allowing you to hit your full upper and lower body.
So, with this large variety of different exercises, this amazing home gym can effectively help you improve your flexibility and help you to strengthen and tone your muscles. It can be used by anyone weighing up to 250 lbs and has 4 additional resistance bands for an adjustable workout intensity. Finally, it’s an inexpensive equipment, compared to the other high-end compact gyms available on the market. Without further ado, let’s get into discussing some of the best home gym workouts that you can try out with this equipment.
Compact Home Gym Workouts
Seated Bench Press:
Sit on the bench with your feet planted on the seat, with the knees bent. Grab on the handles of the pulley rope in an overhanded grip and pull yourself forward. Keep your abs tight and elbows at your shoulder level. Push the handle straight out and away from your chest, bringing them together. Exhale as you engage the chest muscles. This exercise targets the chest, shoulders, core, and triceps.
Butterfly:
While sitting on the bench with your knees bent with your arms straight, grab the handles and bring them to your shoulder level. With your abs tight and elbows slightly bent bring the handles together in front of your chest in a hugging motion. Exhale as you engage the chest muscles. This exercise targets the chest, shoulder, and core.
Incline Bench Press:
Sit on the bench with your knees bent. Grab onto the handles and bring them to shoulder level with your abs tight and elbows at shoulder level. Push the handles upwards at a 45-degree angle, bringing them together. Exhale as you engage your chest muscles. This exercise targets the chest shoulders, core, and triceps.
Decline Bench Press:
Lay on the bench with your knees bent. Grab the handles and bring them to the sides of your chest. Keeping your elbows far and wide, work your pectorals by pressing the handle down toward your knees. Exhale as you are exerting yourself. This also targets the pecs, shoulders, core, and triceps.
Arm Pull Over:
Lay down on the bench on your back with your knees bent. With your arms straight, grab onto the handles and pull them down toward your knees. Exhale as you bring the handles down. This exercise targets the chest, shoulders, core and the triceps as well.
Declined Butterfly:
Lay on the bench with your knees bent. Grab the handles with your arms straight and out the sides. Work your chest muscles by bringing the handles together toward your knees in a hugging motion. Exhale as you engage the chest muscles. This exercise targets your chest and shoulders.
Inclined butterflies:
Sit on the bench with your knees bent. Grab the handles with your palms facing forward and arms straight. Engage your chest muscles by bringing the handles together at an angle toward upwards in a hugging motion. Exhale as you are exerting force using your pectorals. This exercise targets the chest, shoulders, and core.
Single arm chest press:
Sit on the bench with your knees bent. Grab one handle and bring it to shoulder level with your abs tightened and the elbows at shoulder level. Press the handle straight out away from your chest. Exhale as you engage the chest muscles. Repeat on the other side. This exercise targets the chest, shoulders, core, and triceps.
Wide Chest Press:
Sit on the bench with your knees bent. Grab the handles and bring them to shoulder level with your abs tight and elbows at shoulder level. Press the handle straight out, away from your chest and avoid bringing them together. Exhale as you engage the chest muscles. This targets the chest shoulders core and triceps.
Alternate Chest Press:
Sit on the bench with your knees bent. Grab the handles and bring them to shoulder level with your abs tight and elbows at shoulder level. Press the handle straight out away from your chest one at a time. Exhale as you engage the chest muscles. This targets the chest, shoulders, core, and triceps.
Pull Ups:
Lie down onto the bench on your front and grab onto the bars. Make sure to use a wide stance and keep your arms far away from each other while gripping the bar. This will not only help you build your upper back muscles, but also affect your lower back muscles.
Next, use your muscle strength to pull yourself up toward the edge. The higher the incline you put on the bench, the more effort you’re going to have to put into pulling yourself up. Stay up there for half a second or more before slowly lowering yourself down for more effect. Don’t just let go and slide down.
Squat:
Make sure you have unhooked the arm pulley cable. You can position the height of the glide board for your desired resistance. Now lay on your back. Place your feet slightly spaced on the footrest. Bend your knees to 90° and then push against the footrest until your legs are straight. Repeat. This targets the glutes, quadriceps, shoulders and calves.
Leg Pull:
You have to unhook the arm pulley cable and have to attach wing attachments. Lock your feet under the wing attachments. Keep your buttocks at the end of your glideboard with your legs straight. Hold tightly with your toes and pull the glideboard toward your feet. You should pull yourself with your leg until the glideboard nearly reaches your heels. After pulling yourself up, now slowly let the glideboard down. Repeat the process. Lift your head and shoulders as you pull up for additional abdominal workout. This exercise targets your hamstrings, calves, upper and lower abdominals, thighs, hips and buttocks.
Twister:
Hook the arm of your pulley cable. Hold both the handles of the pulley cable and sit sideways on the glideboard. Make sure your arms are close to the body and slightly bent. Rotate your waist toward the height adjustment column of your glideboard. Pull the handles with your obliques. Now rotate your waist in the opposite direction, to pull the glideboard upwards. Repeat the exercise and change the side by sitting on the other side. This exercise targets your, upper back, lower abdominals and lower back.
Hip And Thigh Extension:
Unhook your arm pulley cable and attach the press up bars or wing attachments. Kneel down at the bottom by facing opposite direction of the height adjustment column. You can hold either the press up bars or wing attachments or put your hands at the bottom of your stand. Now push the glideboard upward using your legs and hips. Your arms and shoulders should remain stationary. Stretch your hips, thighs, butts and legs towards the upward reclining position. Come back into the kneeling position and start over. This exercise targets your, hips, thighs, glutes, lower back, shoulders and abdominals.
Pulley Ab Crunch:
You have to hook you arm pulley cable. Pull the glideboard by holding the handles. Lay down by placing your head at the top of the glideboard while putting your feet at the bottom of the glideboard. Keep your palms down at your chest and hold the handles by bending your elbows. Using your trunk and abdominal muscles lift your head and shoulders. Then go back to the original lying position by lowering yourself. This exercise targets your upper and lower abdominals.
With the Weider Ultimate Body Works, these are the popular and effective exercises that you can perform in order to lose weight and gain muscle mass. However, there are other expensive and heavy gym equipment and compact home gyms that can be found on the market. Those equipment will also help you advance your overall fitness goals but with more precise exercise techniques. However, this article only scratched the types of exercises on a specific type of compact home gym, namely the Weider Ultimate Body Works. If you’re looking for other types of gym equipment, feel free to check out our review page on home gyms.
