Total Body Free Weights Workout From Home

free weights workoutI’ve been doing a free weights workout from home ever since my back injury last month.

I hurt my back at the gym from performing shoulder presses and dead lifts. I’m starting to feel a lot better now and will be back in the gym again soon.

It’s not the first time I injured myself at the gym, but if I’m not careful It won’t be the last.

I’ve been working out for more than 10 years at the gym so I’ve had my fair share of injuries, nothing serious though.

Working out at Home or at the Gym

If you’re as passionate as I am about going to the gym, but you just don’t don’t have the time, It always helps to have a set of weights at home.

Because my back was too sore, I didn’t bother going to the gym so I decided to workout at home for a few days instead.

I know, I should have done completely nothing for the entire week but that’s not me. I have to stay active some how and doing a small workout at home won’t do much harm to my body.

Workout with Minimal Equipment

You can still get a great workout with basic workout equipment right from the comfort of your own home.

rocky pullupAll I have is a pair of 10 kg dumbbells, a 20 kg barbell, a 5 kg medicine ball, an exercise matt and a swing set out my back garden if I want to do pull-ups or hanging leg raises.

It doesn’ t matter, rain, sleet or snow I’m out there doing my pull-ups, Rocky style!

You can easily get great results from a weight set that will cost you no more than 50 euro if you have no interest in going to the gym.

In this post I’m going to give you a total body workout routine that you can do at home using basic weight equipment and still build muscle and get ripped if that’s what you’re aiming for.

It doesn’t matter if you’re a skinny guy who wants to build muscle, all the better.

You might want to bench up to 100 kgs, then you would either have to go to the gym to to that or spend more money on weights.

What Equipment is required?

  • Dumbbell Set
  • Barbell Set
  • A Pullup Bar/Swingset
  • Exercise Mat

Optional Equipment

  • Weight Bench
  • Squat Rack
  • Measuring Tap
  • Weighing Scales
  • Extra Weight
  • Mirror
  • Stability Ball

Notice that I only recommend using free weights without machinery.

Using free weights is much more effective than using machines in my opinion.

I use to use machines at the gym and some are great for isolating different muscle groups but I always got better gains from free weight exercises

Using just a barbell and dumbbells you can still get a total body workout.

Here’s a great home workout program that you can do at home using just a barbell set, dumbbell set and Pull-up Bar.

Get The Complete Home Workout Routine Here

You can get a cheap Pull-up Bar on Amazon or you can do your pull-ups on a swing as I did. 🙂
I wasn’t going to put this video on Youtube after I edited it, but what the hell, it’s pretty short anyway.


When I workout at home I set aside 45 minutes to 1 hour, turn on my favourite workout music and give 100% focus on each lift.

fitDon’t worry if you’re out of shape. I was out of shape myself at the beginning the year (see photo).

I worked my butt off for 5 months and didn’t stop until I got the results I was after.

I’ve made it a habit to continue working on my health and body and i’m loving every minute of it.

You can to. But you have to put in the work, be consistent and always believe in yourself.

Set A Goal For Yourself

Having a clear defined goal will make it easier so that you can measure your progress  along the way.

A lot of peope go to the gym without knowing exactly what they want to achieve.

To help with your weight loss and muscle building goals there are a few websites that I recommend joining.

Body Space Fitness Community – Bodybuidling.com

Bodyspace is one of the largest fitness communities online, where you can set your health and fitness goals and chat to other members who are in the same boat as yourself.  This is a great site to keep you motivated and right on track.

My Fitness Pal

My Fitness Pal is a downloadable App and other tools to help you keep track of your calorie count. You can also chat with other community members and discuss diet and fitness routines.

Stickk.com

With Stickk.com you make a committed contract to achieve a specific goal, big or small and if you fail to reach it you have to donate money to a charity that you hate.

Home Gym Workout Routine

So if you don’t have time to a gym or you can’t afford it right now, then go out and get yourself some basic workout equipment.

Click the image below to get your free Home Gym Workout Routine.

This is a free weights workout that you can do at home, with body-weighted exercises that will help build strength and muscle.

home gym workout routines

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About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

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