If you’re looking to add muscle to your upper body and increase strength, then there’s probably no better exercise than pull-ups. You can head over to your local park and do pull-ups off of the playground equipment, or you can use one of these pull up stations that inserts directly into your door frame.
This is one of the simplest but most effective pieces of equipment for building your conditioning, coordination, burning fat, and increasing your general physical preparedness. It can literally store anywhere, and it’s inexpensive.
That’s an order total of: $230.75, and if you order through Amazon Prime you won’t even need to include shipping!
There are plenty of other things that you could add in here if you want. Barbells and squat racks are easy to get in this day in age and more affordable than they once were. You can also build deadlift platforms pretty easily. But the goal of this article was to get you a home gym for under $3 00. Now I’m going to teach you how to use it.
The following is a program that includes the equipment listed above.
Day 1: Lower Body
Exercise 1: Kettle Bell Goblet Squats 5 sets of 10
Exercise 2: Sandbag Front Squat 3 sets of 10
Exercise 3: Dumbbell Romanian Deadlifts 4 sets of 12
Exercise 4: Kettle Bell Front Loaded Reverse Lunge 4 sets of 10
Exercise 5: Tabata Russian Kettle Bell Swings – 4 minutes (20 seconds as many reps as possible, followed by 10 seconds of rest for 4 minutes).
Day 2: Core and Conditioning
Circuit: 5 rounds
Dumbbell or Kettle Bell Waiter’s Walk – 25 meters
Dumbbell Wood Choppers – 10 repetitions each side
Burpees – 10
2 mile walk carrying your kettle bell
Day 3: Push Day
Exercise 1: Kettle Bell Clean and Press 4 sets of 10 each side
Exercise 2: Gymnastics Ring or Parallel Bar Dips: 4 sets of 10
Exercise 3: Dumbbell Renegade Pushups: 4 sets of 10
Exercise 4: Dumbbell Floor Press 4 sets of 10
Exercise 5: Lying Dumbbell Triceps Extensions 4 sets of 10
Jump Rope – 20 minutes
Day 4: Core and Conditioning
Kettle Bell Complex, as many rounds as you can in 10 minutes of
10 Russian Kettle Bell Swings
10 Goblet Squats
5 Kettle Bell Clean and Press each side
5 Kettle Bell Snatches each side
Sand Bag Sit ups 4 sets of 10 repetitions
Hanging Leg Raises 4 sets of 10 repetitions
Day 5: Pull Day
Exercise 1: Kettle Bell Sumo Deadlift 5 sets of 10 repetitions
Exercise 2: Pull ups 5 sets of 10 repetitions
Exercise 3: Bent Over Dumbbell Row 5 sets of 10
Exercise 4: Sand Bag Squat Clean 5 sets of 8
Exercise 5: Inverted Rows with the Gymnastics Rings 5 sets of 10
Jump Rope – 20 minutes
Day 6: Endurance
2 to 3 mile Run
Day 7: Rest
So there you go. A complete home gym set up for under $200 and some workouts to keep you going for a while. If you want even more workouts, be sure to sign up for our free fitness mastermind the Warrior Soul Agoge. Click here
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