For those of you that don’t know, bodybuilding.com offers a bunch of free 30 to 90 day fitness programs for both men and women on their website. You can choose a program to lose weight, muscle up and everything in between. I have tried the LifeFit Trainer before in the past and enjoyed it. It’s one of the most impressive workout and clean eating programs that I’ve seen anywhere for free. But, it requires access to a gym. Until now.
Hubster helped me film a video this weekend showing how to do Jamie Eason’s LiveFit Trainer at home. I filmed substitutes for most of the moves that require specific gym equipment. To do the LiveFit Trainer at home, you need little more than a chair, weights, resistance bands and maybe an exercise ball. I did a few moves in the video with ankle weights, but you could even skip those and put a weight plate between your feet instead.
- Seated calf raise: use ankle weights and/or place a weight plate on top of your knees.
- Leg curls: wear ankle weights, lie on your stomach and bend legs behind you. Keep upper thighs off floor to make it tougher.
- Leg extensions: put on ankle weights, use a sturdy chair and do extensions. You may also put a weight plate between your ankles.
- Adductor: Squeeze an inflatable ball between the thighs.
- Abductor: wrap tubing around upper thighs and perform an abductor press.
- Back extensions: perform on ball
- Reverse Fly: belly on ball, do a reverse fly.
- Cable Rope Overhead Extension: Stand on one end of a resistance tube and perform a tricep extension with the other end.
- Leg press: it’s difficult to do this move at home, but you can do heavy squats to get a similar effect. Use heavy weights or resistance tubing to intensify the squats.
- T-bar row: perform rows with similar arm position using a heavy dumbbell.
- Incline Press and Decline Crunch: any incline/decline moves can be done on a stepper. Put the risers under one side of the step to create the slant.
- Standing calf raise: hang heels off any step in your home and lift up onto the balls of your feet.
- Seated cable rows: I wind my rubber tubing around my treadmill and do them that way. Use thicker brands and choke up on the bands as you get stronger.
- Triceps Pushdown: anchor the stretch tubing a little higher and perform the move.
- Lat Pulldown: same position as triceps pushdown, perform a pulldown.
- Underhand Cable Pulldown: same as lat pulldown, but switch hand position to underhand.
- Cable Crunch: same anchor point, grab both ends of the tubing in your hands and perform a kneeling crunch.
- Straight Arm Pulldown: same anchor point, pull arms straight down to your sides.
- Cable Crossovers: I wound my tubing around both handles of the treadmill and did the crossovers kneeling.
- Donkey calf raises: my little boy happily obliged climbing onto my back to do these.
- Roman chair leg lifts: use the corner of your kitchen cupboards to rest your arms on. You can still pull your knees up to target abs.
- Hanging leg raises and pullups: use your pull-up bar or monkey bars at the park. I don’t have these in the video because I didn’t have the equipment readily available while I was filming.
- Lying T-bar row: belly on ball, perform a row
I hope this helps some of you tackle this excellent program at home. Let me know if you have any questions in the comments.