• Best Home Gym Equipment

    Posted by Stephen Powers

    Best Home Gym Equipment

    Best Home Gym Equipment 

    Stephen Powers
    Diet and Training Coach Extraordinaire

    Training at home can be tough if you aren't prepared ahead of time. Granted, you can get a great cardiovascular workout in, but what if you want to get strong or put on muscle (the two aren't mutually inclusive)? Kettlebells can be very costly, averaging $4-5 a pound compared. To put that in perspective, traditional circular weights average $1-1.50 per pound. We don't know how much cash you have laying around, but it doesn't seem reasonable to pay 5 times as much for weight just to get a pretty weight!

    To that end, we thought it would be a good idea to put together a list of easily obtainable exercise equipment for home workouts!

    Adjustable Dumbbell System
    by Powerblock 

    A system based loosely on the Bowflex adjustable dumbbell system, these were chosen for their extremely compact nature. They take up very little space, and are easy to wield regardless of your overall physical stature. They are available in lighter options, but can also go as heavy as most commercial gyms! They can be a bit pricey, but about half the price of a traditional set. 

    Closer Look

    Hex head rubber coated dumbbells are a great alternative. Expect to spend $1-$1.30 per lb

    Space vs Function

    It's important to consider all aspects of their intended function when buying dumbbells. Try and step-through the use and if the adjustable style is the right option for you. 

    If you can't lose 4 ft x 2 ft (roughly) of space for a 5-50 lb dumbbell rack than adjustable is the clear way to go. Alternatively, if you are fickle about grip, the way they balance on your legs, dropping them after a big set of presses, possible mechanical malfunctions - consider traditional dumbbells as an investment. 



    Resistance Bands Set
    by Fitness Insanity

    Complete with detachable handles, these bands can be stacked together to produce up to 150 pounds of force, much more than even the Powerblock adjustable dumbbell system. Seems to us that this may be much more viable, however limiting their function could potentially be (it's a bit more difficult to perform exercises such as chest presses with elastic bands).

    Start Simple

    Don't make large investments on features you don't know if you will even use in the first place

    Keep It Simple

    Although, we strongly recommend these style of bands some of you out there may not need or want all these features.  

    If you are looking for just some flat bands that sit better around your back, knees, and feet than don't over think this and save some money where you can!




    Adjustable Kettle Weights
    by Bowflex SelectTech

    Perhaps you prefer training with kettlebells? Let's continue our trend with the adjustable style weights. A perfect choice is the Bowflex adjustable kettlebell. It can be scaled as high as 40 pounds, and cuts down on all that storage required for single weight options!

    A bit pricey, but if space is a limitation, it will be well worth the price.


    On A Budget

    If space and money are a concern like most of us, get creative with the weight that you have starting out

    Reuse Your Current Weights

    Some of the new gadgets and gizmos in the home gym market can be exciting and impulse buys can come over even some of the most practical. 

    Firstly, I recommend buying nothing that you aren't already in a habit of doing and looking for ways to make the most of your already invested weights. With this really simple handle, turn your current dumbbells into kettlebells ↓



    Power / Squat Half Rack
    by Sunny Health & Fitness

    No home gym would be complete without a lifting rack of some kind. This "half rack" provides every system you need to build strength and improve muscle size. What sets this unit apart from other rack systems is the band attachments located on the bottom feet. From our vast experience, we can't recommend that feature alone!

    With this equipment, you open up the capability to safely squat, deadlift, overhead press, bench press at any angle, do pull-ups, and every exercise associated with the landmine attachment (another priceless tool!)

    Planning

    Research the features, dimensions, and tolerances of every cage or half rack 

    System Of Success

    Rack and cage systems have gotten extremely popular because of their versatility, attachments, and accessory options. You should pick yours for what makes sense for you. Warning: Systems aren't interchangeable so choose wisely. 

    Our CEO, Ryan Powers picked a light-commercial grade half rack for his home gym for weight capacity, space, and attachment options. It may not be the cheapest, but was certainly a good fit for what he is looking for.  ↓



    Free Weights 

    by REP Fitness 

    Safety should always be a top concern when training with weights. These barbell collars replace the standard spring type collars you typically see in a gym. They are easy to clip on and off, and will not wear out or loosen over time like the aforementioned collars!

    They may not seem worth the price, but you just have to trust us on this one!

    Measure

    Measure twice, before you buy something that doesn't fit or feel right

    The Right Product > The "Right Now" Product

    First off, don't get gauged on $ per lb. Do your research. Raw iron is around $1 per lb, rubber coated is $1.5-$2 per lb, and poly urethane can be upwards of $3 per lb.

    Take note of the bar style. It's length, weight capacity, knurling placement, grip diameter, and "whip". For my gym, i had to go with a 6 FT Olympic bar due to the space but still needed it to fit my half-rack, retain the standard 28mm diameter, and not sacrifice weight capacity. 



    Ab Wheel Roller & Pushup Handles
    by Syntus 

    This Syntus kit is a perfect combination of tools for a great cardiovascular workout at home. The push-up handles take all the stress off of your wrists, and the knee pad resolves the issue of sore kneecaps during an ab rolling routine!

    The ab roller provides a great way to not only train your abdomen, but also your entire body (you utilize much of your back and hamstrings during ab rolling!)

    Just Move

    You can do allot with a little and that include just using the essentials

    The Essentials

    Sometimes getting a good home workout in is really just about having the basics to get moving. Once you start it's easier to get in a routine of doing anything at all. 

    Having the essentials around you to get that heart rate up is half the battle, but are the cheapest of your fitness investment. Something as simple as a jump box allows you to do the obvious along with seated dips and augmented push ups. 


    Online Coaching Available Now

    Uprise Nutrition offers an ONLINE COACHING is a subscription service providing the most dedicated and personalized training and meal preparation with exclusive access to our professional online coaches.This online service is for individuals looking for specific 1-on-1 guidance on their particular goals, body type, age, and experience. it's completely custom tailored to you as an individual. This program will help you get results fast, safe, and effectively. 

    Read more

  • Quarantine Home Workout

    Posted by Ryan Powers

    Quarantine Home Workout

    Ryan Powers

    Entrepreneur, Fitness Enthusiast, Strength Coach

    Quarantine Home Workout

    Quarantine Home Workout 

    Well, here we are. Stuck in a quarantine and settling into our new temporary norm. With no defined end in site we must make the best of the resources and space we have. For many, this means finding our new routine. We are here to help go from basic to advanced in a weekly workout routine that is designed to help anyone with limited access to gym equipment and space. Our top 3 goals of this series:

    • Tried-and-true movements that work! (No non-sense)
    • Functional alternatives to traditional weight-training routines         
    • Little to no equipment required

    To start the first week out right with a quarantine home workout, we are going to start with a very classic "Round 1" split that worked for some of the greats.                           

    Round 1

    Simple, basic, yet effective training split for a strong base.

    Round 2

    Adding a bit more intermediate movements for a challenging split..

    Round 3

    Advanced level for the challengers that are not faint of heart. 

    Week 1  |  Week 2  | Week 3  |  Week 4

    Week 5  |  Week 6  | Week 7  | Week 8





    Week 1

    We are gonna start you off with the basics. For those of you who have 10+ years in the gym. This is for you too. Don't think you are too good for some of the most traditional exercises. 

    Day 1: Push & Pull

    Round 1 (Repeat up to 5X)

    25 Push Ups (Varying widths)

    10 Pull Ups 

    15 Lying Chest Flys (Dumbbell, Kettle, or even a water jug)

    25 Dumbbell Rows (Dumbbell, Kettle, or even a water jug)

    Rest 2 minutes

    The Push Up

    Performing a true push up is harder than it looks. We have seen a ton of push up challenges floating the internet and it looks like a cringe worthy "bow" at best. Starting with you hands shoulder with apart and comfortable lower your entire body just a few inches from the ground and back up again. Back strait, butt down.





    Day 2: Legs

    Round 1 (Repeat up to 5x)

    25 Bodyweight Squats (Varying Stances)

    15 Walking Lunges Step forward

    15 Lying Glute Bridges

    Rest 2 minutes

    The Squat

    So performing the ideal squat is met with a few different schools of thought. What we can all agree is to start the movement with your hips kicking back to drop below your knees (90 degrees) and follow the same path back up. Where ever your hips, knees, and feet start should be facing the same throughout the entire movement. 





    Day 3: Cardio (HIIT)

    Repeat for 15 min

    10 second "sprint", 30 second "jog"  

    Choose one of the following methods  

    • Sprinting
    • Stair/Hill Climbs
    • Cycling




    Day 4: Arms

    Round 1 (Repeat up to 5x)

    30 Close-Grip Pushups

    30 Bicep Curls Use filled water jugs!

    20 Seated Dips

    20 Bent Over Tricep Extensions

    Rest 2 minutes

    The Bicep Curl

    Performing a proper curl is very easy and a perfect quarantine home workout. We like to over complicate it. Standing strait up with chest out and knees slightly bent - bring the dumbbell or water jug to your shoulder region and back down to your thy region. Do not over straiten your arms or bring the weight up "too high". You may also alternate (left, right, left, right). 





    Day 5: Shoulders/Abs/Core

    Round 1 (Repeat up to 5x)

    15 Side Laterals (Dumbbell, Kettle, or Water Jugs)

    15 Front Raises  (Dumbbell, Kettle, or Water Jugs)

    30 Seconds Plank (Circuit )

    30 Crunches

    10 Hand Stand Push-ups no better time to practice!

    Rest 2 minutes

    The Plank

    The plank is such a basic static exercise that has multiple variations to build on. We want you to pick 5 different variations to perform your plank circuit. (IE. Alternating Knee-to-elbow touches, plank twists, leg lifts, cross-body reach through, side plank, mountain climbers, and more.





    Day 6: Cardio (Steady State)

    Repeat up to 45 Min

    Steady (low intensity) activity 

    Choose one of the following methods   

    • Walking/Jogging
    • Trail Running
    • Roller Blading




    Week 2

    Week two we are continuing some very basic traditional movements using minimal equipment. Using only dumbbells, kettle, or water jugs (if weight not mentioned). We are trying our best to find spaces and angles that most households have and nicknaming movements that should be easily recognizable. For any questions, feel free to Email Us Here .

    Day 1: Push & Pull

    Round 1 (Repeat up to 5X)

    25 Decline Push Ups (Feet Up)

    15 Inverted (Body Weight) Rows (Use Table/Counter)

    20 Floor "Slouch" Press (Back Against Couch)

    25 Bent Over Double Delt/Trap Raises 

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    Banded Tricep Extensions  (Wrap Band Around Pole/Pipe/Branch)

    Bicep Hammer Curls

    Rest 2 minutes

    Inverted Row

    This is very much a humbling movement as it's raw function is a mirrored reflection of a push up. It's almost hard to screw this exercise up. Overhand or underhand, as well as elbows in or out are going to call for different muscle recruitment. 





    Day 2: Legs

    Round 1 (Repeat up to 5X)

    20 Strait Leg Deadlifts (Heavy, Books In Laundry Basket)

    15 (ea) Single Leg Wall Bridges 

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    15 (ea) Single Leg Lunges (Alt Foot On Chair)

    Banded Side Walking Squats (30-50 Feet)

    Rest 2 minutes

    Wall Bridge

    Just like it sounds you can do two feet or single. Keep you palms flat on the floor and drive your hips up to the sky driving threw your heel. If you have a muscled up significant other, make sure you film them as this will be a moment you want to capture =) 





    Day 3: Cardio (HIIT)

    Repeat for 15 min

    15 second "sprint", 30 second "jog"

    Choose one of the following methods   

    • Jump Rope
    • Frog Jumps
    • Wind Sprints




    Day 4: Arms

    Round 1 (Repeat up to 5X)

    15 Dips (Use Two Chair Backs, Bands For Assistance)

    30 Banded Bicep Curls 

    20 Lying Weighted Tricep Extensions

    Rest 2 minutes

    The Dip

    Our team would rate this one of the hardest movements to perform with no equipment, but where there is a will there is a way! If you have two sturdy chairs, two tall bar-height stools, a table and stool, a bar and a stool, or even two regular chairs while leaning forward. Don't be afraid to get some human counter weight to help =) Keep your grip comfortable and make sure your nice and warm. Arms should be 90 degrees before coming up right before lock out. 





    Day 5: Shoulders/Abs/Core

    Round 1 (Repeat up to 5X)

    10 Hand Stand Push Ups

    15 Rear Delt Laterals Raises

    15 Upright Weighted Row 

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    20 (ea) Leg Lying Leg Lifts

    30 Russian Twists

    20 (ea) Oblique Crunch

    30 Crunches

    Rest 2 minutes


    Upright Row

    Another simple movement that can be done with little to nothing. Stand shoulder width apart. Bring your weight or band of choice up with your elbows flared. The movement starts at mid-thigh and ends at your chin. Keep them clean and allow your muscles start and stop your moment. No hitches or momentum here. 





    Day 6: Cardio (Steady State)

    Repeat up to 45 Min

    Steady (low intensity) activity

    Choose one of the following methods    

    • Trail Bike Riding / Hiking 
    • Racket Sports (Tennis, Pickleball, etc)
    • Walking/Jogging


    Week 3

    Week three we are specializing in some resistance style movements that are still that stay very close to the fundamental exercises. A smart low cost investment would be some exercise bands found here. If these aren't in the cards, all of these exercises can be replaced with what you have at home (IE Dumbbell, Kettle, Water Jugs, Sand bags, books, rocks, etc). For any questions, feel free to Email Us Here.

    Day 1: Push & Pull

    Round 1 (Repeat up to 5X)

    10 Pull Ups (Alt Grips / Complete 50 Total)

    20 Decline Push Ups (Feet Up)

    20 Banded Rows

    25 Standing Banded Fly/Press 

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    20 Seated Banded Over Head Press

    25 Bent Over Banded Tricep Extensions 

    20 Banded Bicep Curls

    Rest 2 minutes

    Banded Chest Press

    This is a great supplemental movement for some of the stronger folks who are great at "muscling" through movements, but struggle to focus on isolation and individual muscle focus. Consider turning your wrists and perform a "Chest Fly" - its as simple as giving a hug! (When we use to be able to do that.)





    Day 2: Legs

    Round 1 (Repeat up to 5X)

    20 Single Leg Dead-lifts (Bands or Weights)

    15 (ea) Step Ups

    12 Box Jumps

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    15 (ea) Reverse Walking Lunges

    Reverse Double Leg Raises (Facing Down)

    Rest 2 minutes


    Reverse Leg Raises

    Finding a sturdy table, counter, ledge, or any sort of podium let your legs dangle and raise them while feeling your hamstrings and glutes tighten. It may feel and look a little awkward, but guess what? You're at home! Only your significant other, kids, and dog can see you struggle.





    Day 3: Cardio (HIIT)

    Repeat up to 15 Min

    High Intensity 15 second "sprint", 30 second "jog"

    Choose one of the following methods   

    • Hill Sprints
    • Box Jumps
    • Cardio Boxing (2 min ON, 30 sec OFF)




    Day 4: Arms

    Round 1 (Repeat up to 5X)

    15 Close Grip Push ups

    30 Double Bicep Curls (Heavy Rock or Barbell)

    20 Standing Overhead Tricep Extensions

    15 Seated "Preacher Curl" (Bands)

    Rest 2 minutes

    Seated "Preacher" Curl

    Without having access to a gym one must be creative when diversifying the type of movements capable with little to no equipment. Thus the seated over-the-knee "preacher" curl was invented. Giving a nod to its original function the idea here is to isolate those biceps by moving your elbows forward and restricting movement.  





    Day 5: Shoulders/Abs/Core

    Round 1 (Repeat up to 5X)

    10 (ea) Seated Single Arm Overhead Press (Dumbbell, Rock, Water Jug)

    15 Standing Reverse Fly (Using Band)

    15 Leaning Side Lateral Raises (Using Band)

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    20 (ea) Leg Lying Leg Lifts

    30 Russian Twists

    20 (ea) Oblique Crunch

    30 Crunches

    Rest 2 minutes


    Reverse Fly

    We told you that you can do a lot with bands, didn't we!? This one is simple, but body position plays a larger role than normal here. You want your back strait, butt out, and to be pulling behind you as to activate the rear delts. Focus on the mind to muscle connection and you will notice how small of a muscle the rear delt really is. They tire out quickly. If you have a lot of fatigue in your side, top, or front shoulders on this exercise. You are doing it wrong. 





    Day 6: Cardio (Steady State)

    Repeat up to 45 Min

    Steady (low intensity) activity

    Choose one of the following methods    

    • Plank Circuit
    • Step Aerobics
    • Cardio Kickboxing


    Week 4

    For Week 4, we are going to switch the split up a bit. We are also going to introduce some more banded movements. As with the past weeks we assume you can access something with substantial weights in replacement or alternate exercises (IE Dumbbells, Rocks, Water Jugs, Books, etc) For any questions, feel free to Email Us Here .

    Day 1: Push & Pull

    Round 1 (Repeat up to 5X)

    25 Push Ups (Banded)

    30 Chest Flys (Banded)

    Pull-Ups (50 Total)

    15 Inverted (Body Weight) Rows (Use Table/Counter)

    Hanging Leg Raises (50 Total)

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    15 Lying Tricep Extensions  (Dumbbells/Rock)

    15 Standing Side Band Curls

    Rest 2 minutes

    Overhead Banded Bicep Curl

    It's a long name, but takes even longer to master correctly. Performed with one-armed or both, focus on keeping your elbows and shoulders fixed. Remove all other antagonistic muscles out of this movement. You are simply bringing the tension towards your ears and back to near full arm extension. TIP: Keep constant tension on the band = tension on your biceps. 





    Day 2: Legs

    Round 1 (Repeat up to 5X)

    15 Strait Leg Deadlifts (Heavy Bands)

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    15 Reverse Walking Lunges

    15 Single Leg Glute Bridges

    Rest 2 minutes

    The Dead Lift

    Most coaches make dead lifts over complicated and end up making the must simple of movements a daunting process. It's very simple. Back strait, chest out, arms locked, look forward, legs bent to grip the bar/band drive through the legs keeping the weight through your shins. Take your time in the lift and don't break form. 





    Day 3: Cardio (HIIT)

    Repeat up to 15 Min

    High intensity 15 second "sprint", 30 second "jog"

    Choose one of the following methods   

    • Jumping Jacks
    • Sandbag Circuit
    • Sled Sprints




    Day 4: Arms / Delts / Abs

    Round 1 (Repeat up to 5X)

    20 Close-Grip Pushups

    20 Seated Dips

    20 Bicep Curls

    Rest 75 Seconds

    Round 2 (Repeat up to 5X)

    15 Side Laterals (Banded)

    15 Front Raises (Banded)

    10 Hand Stand Push-Ups (Getting Good Yet?)

    Rest 75 Seconds

    Hand Stand Pushups

    Have you been avoiding this movement? We understand that some exercises seems a bit out of your reach or doesn't match your body-type or athletic level. We don't want you to put yourself in way of injury, but we DO want you to pursue and accept knew challenges. This entire series is about pushing the limits of what you "normally do" in a traditional gym setting. 





    Day 5: Full Body Marathon

    Round 1 (Repeat up to 3X)

    20 Lying Chest Flys

    15 Inverted Rows

    20 Standing Long Jumps

    20 Single Leg Calf Raises

    20 Front Delt Raises

    20 Overhead Tricep Extensions (Banded)

    Rest 2.5 minutes


    Calf Raises

    Using a step up, stair, or rock use your body's weight to stand on just the "ball" of your foot and bring your heel up and down at full length. Add more resistance of your choice (dumbbells, water jugs, rocks, bands etc).





    Day 6: Cardio (Steady State)

    Repeat up to 45 min

    Steady (low intensity) activity

    Choose one of the following methods    

    • Road Bike
    • Pilates
    • Elliptical


    Week 5

    Week five we are continuing some very basic traditional movements using minimal equipment. Using only dumbbells, kettle, or water jugs (if weight not mentioned). We are trying our best to find spaces and angles that most households have and nicknaming movements that should be easily recognizable. For any questions, feel free to Email Us Here .

    Day 1: Push & Pull

    Round 1 (Repeat up to 5X)

    25 Decline Push Ups (Feet Up)

    30 Standing Chest Flys (Banded)

    L-Seat Pullups (Counter, Table, Dip Bar)

    25 Bent Over Rows (Banded)

    Hanging Leg Raises (50 Total)

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    Standing Overhead Tricep Extensions (Banded)

    Single Arm Bicep Curls (Banded)

    Rest 2 minutes

    Chest Fly & Rows

    As previously mentioned, bands are very versatile. See our resident coach and author, Stephen Powers, performing these two movements. Notice the control of tension of the band for both contraction and extension.





    Day 2: Legs

    Round 1 (Repeat up to 5X)

    15 Squats (Banded)

    15 Walking Lunges Step forward 

    15 Kickbacks (Banded)

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    15 Lying Hamstring Curls (Banded)

    Banded Side Walking Squats (30-50 Feet)

    Rest 2 minutes

    Kickbacks

    There are a couple variations of this exercise. You can also hold the band in your hands to create tension needed. Try the standing version of this with the band around a small tree. 





    Day 3: Cardio (HIIT)

    Repeat for 15 min

    15 second "sprint", 30 second "jog"

    Repeat for 15 minutes 

    Choose one of the following methods   

    • Kettle bell Cardio 
    • Rowing
    • Battle Ropes




    Day 4: Arms / Delts / Abs

    Round 1 (Repeat up to 5X)

    15 Dips (Use Two Chair Backs, Bands For Assistance)

    15 L-Seat Chin Ups (Emphasis on biceps)

    20 Sit ups 

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    15 Seated Rear Delt Fly (Weighted)

    15 Leaning Side Lateral Raises 

    Downhill Bear Crawls (Enjoy =) )

    Rest 2 minutes

    Lateral Raises

    Using a weight of your choice grab a tree and lean to the side you are raising and perform one arm at a time. A variation could also include leaning against the tree and raising opposite side as if you are pouring a glass of milk. 





    Day 5: Full Body Marathon

    Round 1 (Repeat up to 3X)

    20 Push ups (Tucked Arms)

    10 Pull ups 

    20 Jump Squats

    20 Leg Raises 

    Walking Hand Stands (With Partner)

    20 Single Calf Raises

    15 Hammer Curls (Banded)

    15 Bent over Tricep Extensions (Banded)

    Rest 3 minutes

    Walking Hand Stand

    Understandably this is a bit of an acrobatic move and will more than likely need a partner to hold the ankles, but if you give it a try and get 10+ steps you will know why we suggested it.  





    Day 6: Cardio (Steady State)

    Repeat up to 45 min

    Steady (low intensity) activity

    Choose one of the following methods    

    • Full Court Basketball 
    • Racketball
    • Dance It Out!


    Week 6

    Going into Week six, many of you may have invested in some sort of home gym equipment. Maybe a barbell set, power rack, or even some dumbbells. We want this Quarantine Home Workout Series to be versatile enough so that any new equipment you can be worked in. (Tip: Don't spend more than $1.20 a lb on weights) They're going for a premium right now and the price bubble will bust. Check out this home gym build I just did at my house! Mind taking a quick survey HERE?

    Day 1: Push & Pull

    Round 1 (Repeat up to 5X)

    25 Neutral Grip Push Ups (Coffee Table, Weight Bench, Chair)

    20 Lying Chest Flys (Banded)

    20 Bent Over Rows (Weighted)

    20 Mountain Climbers

    Rest 90 Seconds

    Round 2 (Repeat up to 5X)

    Body Weight Overhead Tricep Extensions (Barbell, Park Bench, Straps)

    Over Knee (Single Arm) Bicep Curls (Dumbbell, Rock, Water Jug)

    Rest 75 Seconds

    Overhead Tricep Extensions

    Some of these movements take a little ingenuity and can feel a bit awkward at first. Start by getting comfortable and warm. Adjust grip, height, and stance. The muscle will undergo a workload, just trust the process and take your time. 





    Day 2: Legs

    Round 1 (Repeat up to 4X)

    10 Deadlifts (Heavy as you can find)

    15 (ea) Lower Squat Pulses

    Rest 2 minutes

    Round 2 (Repeat up to 4X)

    15 Reverse Double Leg Raises

    Walking Lunges (30-50 Feet)

    Rest 90 Seconds

    Squat Pulses

    It's my blog, and I can recommend if I want to! This is technically not an exercise in the classical sense. It doesn't represent a full range of motion and that can sometimes be frowned upon. That being said, if you try doing this going at least 90 degrees or lower - pulsing up and down about halfway, with a good tempo (faster than a normal squat) and you will know why I've suggested this. (Tip: Change your stance up each set.)





    Day 3: Cardio

    Round 1 (Repeat for 15 min)

    15 second "sprint", 30 second "jog"

    Choose one of the following methods   

    • Jump Rope
    • Rowing
    • Sport Grappling




    Day 4: Arms/Delts/Abs

    Round 1 (Repeat up to 5X)

    15 Overhead Tricep Press (Facedown Bodyweight)

    20 Seated Dips (Bodyweight)

    10 Bicep Curls (Banded or Weighted)

    10 Hammer Curls (Weighted)

    Rest 90 Seconds

    Round 2 (Repeat up to 5X)

    10 Overhead Press (Bands)

    15 Side Laterals

    15 Rear Delt Lateral Raises

    Hanging Leg Raises

    Rest 90 Seconds

    Overhead Tricep Press

    This can be performed as a press or extension. Decide on your own comfort level. The entire idea is to engage those triceps and put them to work. Be careful to not beat up your elbows too much and get warm first! 





    Day 5: Full Body Marathon

    Round 1 (Repeat up to 3X)

    20 Pushups

    20 Pullups

    20 Standing Long Jumps

    20 Chest Flys

    20 Burpes

    20 (ea) Bicycle Crunches

    30 (sec) Planks

    Rest 3 minutes


    Bicycle Crunches

    Lift, Twist, Kick, Sweat. It's one of those movements you can't mess up and is older than time. Don't let your shoulders or heels touch the ground until your done. Keep your hands up behind your head or to the side so that you are forced to lift your shoulder blades off the ground to get to your knee. 





    Day 6: Cardio (Steady State)

    Round 1 (Repeat up to 5X)

    30-45 Minutes of steady (low intensity) activity

    Choose one of the following methods    

    • Jogging 
    • Soccer
    • Trail Walking


    Week 7

    For Week 7, we have a little bonus content for our loyal following! We are giving our top Best Home Gym Equipment recommendations & expected pricing. We have done hours of research, reading reviews, comparing competitive products and consulted with our panel of experts to step through each home scenario and what is going to give you the best bang for your buck. Check out the top pics from our team at Uprise Nutrition.

     For any questions, feel free to Email Us Here .



    Day 1: Push & Pull

    Round 1 (Repeat up to 5X)

    20 Dive Bomber Pushups (Let's Step It Up!)

    20 Chest Flys (Weighted)

    15 L-Seat Pull Ups

    15 Close Grip Inverted Rows (Elbows Tucked)

    20 Single Low Rows (Banded, Elbows Flared)

     Rest 90 Seconds

    Round 2 (Repeat up to 5X)

    Close Grip Pendulum Push Ups (On Knees)

    Seated Alternating Curls (Weighted)

    Rest 75 Seconds

    Dive Bomber Push Up

    This is by far one of the best bodyweight exercises you can do at home. It looks hard, but that's because it is. For a reference point, you will not be able to perform as many as a normal push up. 





    Day 2: Legs

    Round 1 (Repeat up to 5X)

    20 Box Jumps

    Rest 75 seconds

    Round 2 (Repeat up to 5X)

    Bent Over Kickbacks (Alternating) 

    Single-Leg Dead lifts (Weighted)

    Single-Leg Lunges (Over Chair, Weighted)

    Rest 2 minutes

    Round 3 (Repeat up to 5X)

    15 (ea) Single Leg Lunges (Alt Foot On Chair)

    15 (ea) Single Leg Glute Bridges

    Rest 2 minutes

    Fixed Single 

    Leg Lunges

    Lot's of different names for this one, but essentially you are in a fixed position keeping tension at all times on the muscles at work (prominently your quadriceps) while your other leg stays tethered to a bench or chair. Make sure you sit back and allow your non working leg to fold into itself with a neutral upright posture. 





    Day 3: Cardio

    Round 1 (Repeat for 15 min)

    15 second "sprint", 30 second "jog"

    Choose one of the following methods   

    • Kettlebell Training
    • Weighted Sprints
    • Cardio Boxing




    Day 4: Arms

    Round 1 (Repeat up to 5X)

    20 Close Grip Push Ups

    15 Lying Overhead Tricep Extensions (Banded)

    20 Bodyweight Curls (Straps or bar)

    15 Banded Hammer Curls

    Rest 2 minutes

    Body Weight Curls

    So this movement itself isn't hard, but sometimes isn't a popular pick as you really need a fixed bar or set of training straps (IE TRX) to really get the benefit of this one. It is worth the effort if you can find the right set up and angle. 





    Day 5: Shoulders/Abs/Core

    Round 1 (Repeat up to 5X)

    15 Overhead Press (Banded)

    15 Standing Rear Delt Cross Over (Banded)

    15 Side Lateral Raises (Banded)

    30 (feet) of Wheelbarrow Walks

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    20 Sit Ups

    15 Standing Oblique Crunch 

    20 Lying Leg Lifts 

    45 Second Plank (Circuit) 

    20 Russian Twists 

    Rest 2 minutes

    Standing Oblique Crunch

    "I'm a little tea cup, short and stout. Here is my handle, here is my spout." I mean 5 year olds can do it while singing - I am thinking you got this movement in the bag. This is a forgotten motion that makes are list of best home dumbbell workouts. If you don't have a dumbbell, per usual a water jug will work well. 





    Day 6: Cardio (Steady State)

    Round 1 (Repeat up to 45 Min)

    Steady (low intensity) activity

    Choose one of the following methods    

    • Running
    • Hiking
    • Roller Bladding


    Week 8

    Going into Week 8 we have learned a lot about our customers and ourselves. Although this might be our final installment for this article, we feel like we have gained a ton from it. I've thoroughly enjoyed this process and it has put a certain calming cadence to our weekly quarantine workloads. It began as an experiment and ends as an experience - thank you for sticking with us. We hope that we can earn your support, trust, and business in the future. As always, feel free to Email Us Here with any comments, questions, or ways to get involved.

    Day 1: Push & Pull

    Round 1 (Repeat up to 4X)

    20 Incline Press (Weighted)

    15 Standing Fly (Banded)

    15 Forward Leaning Dips

    15 Inverted (Body Weight) Rows (Use Table/Counter)

    12 Close Grip Pull Ups 

    20 Seated Single Arm Rows (Banded)

    Rest 2 minutes

    Round 2 (Repeat up to 4X)

    Lying Tricep Extension (Banded)

    Standing Hammer Curls (Banded)

    Rest 2 minutes

    Tricep Extension

    The idea here is to restrict any unwanted movement and isolate your triceps. If you are more comfortable setting them on the floor as shown - great. Other's prefer the "throw in" style if you ever played soccer. Either way keep your elbows fixed and pointed in the same direction. 





    Day 2: Legs

    Round 1 (Repeat up to 5X)

    20 Free Squats (Weighted or Banded)

    Walking Lunges 

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    15 (ea) Single Leg Kick Backs (Banded)

    Calf Raises (Banded)

    Rest 2 minutes

    Banded Squat

    Nothing ground breaking here, just trying to add some resistance to your free squats. If you have access to a barbell and squat rack then I highly recommend getting some extra weight back onto those leg muscles. 





    Day 3: Cardio

    Round 1 (Repeat up to 5X)

    15 second "sprint", 30 second "jog"

    Repeat for 15 minutes 

    Choose one of the following methods   

    • Jump Rope
    • Burpees
    • Run Jumps (aka Jump Training)




    Day 4: Arms

    Round 1 (Repeat up to 5X)

    20 Standing Tricep Press Downs (Banded) 

    15 Seated Over Knee Bicep Curl (Weighted) 

    20 Seated Dips (Behind The Back)

    20 Standing Bicep Curls (Banded, Behind The Back)

    Rest 2 minutes

    Behind The Back Curl

    The idea of this movement is to keep tension on the bicep at all times. If using bands, be sure to walk out far enough to where you are feeling a pull at the bottom of the movement. Try to not lock out and the top of the curl should really be right at 90 degrees. 





    Day 5: Shoulders/Abs/Core

    Round 1 (Repeat up to 5X)

    15 Hand Stand Push Ups

    15 Seated Rear Delt Laterals Raises (Banded)

    15 (ea) Side Lateral Raises (Weighted)

    Rest 2 minutes

    Round 2 (Repeat up to 5X)

    20 (ea) Leg Lying Leg Lifts

    30 Russian Twists

    20 (ea) Oblique Crunch

    30 Crunches

    Rest 2 minutes

    Russian Twists

    Using a weight of your choice, you want to keep your legs slightly bent and off the ground. While at the top of a sit-up movement, you will begin twisting the weight side-to-side while maintaining tension and balance. When keeping count a back and forth motion counts as one rep. 





    Day 6: Cardio (Steady State)

    Round 1 (Repeat up to 5X)

    30-45 Minutes of steady (low intensity) activity

    Choose one of the following methods    

    • Biking
    • Squash or Racket Ball
    • Yoga


    Nutrition Above All

    Don't forget that proper nutrition, sleep, and stress management will wildly help your training. This process is cyclical as your training will help the other 3. Keep steady routine, your mind light, and enjoy your quarantine home workout time. 


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  • 4 Helpful Ways to Treat Muscle Soreness

    Posted by Stephen Powers

    4 Helpful Ways to Treat Muscle Soreness

    Stephen Powers
    Diet and Training Coach Extraordinaire

    We’ve all felt that tight, achy, inexplicably painful feeling in our muscles after intense training. There’s actually a term for it: Delayed Onset Muscle Soreness, or DOMS. Discussions regarding how to get rid of muscle soreness and what causes muscle soreness can be rather lengthy, so I’ll reserve that discussion for another day. In the meantime, let’s talk about 4 ways to treat muscle soreness (DOMS).

    4 Helpful Ways to Treat Muscle Soreness


    #1 – Rest

    Although this one seems like a cop-out, it is the ultimate prescribed treatment for muscle soreness. It can be difficult to take a few days away from the gym, but allowing your body the necessary time it needs to repair itself will net you a gain in strength and size. Trying to work a muscle before it has had time to recover will simply stall, and even regress, all your hard work.

    #2 – Introduce Novel Activities

    New activities are almost certain to create muscle soreness. When attempting a new exercise or routine, take 1-2 weeks to work into the movement before working up to an perceived exertion level greater than a 6 out of 10 (Sports Med).

    #3 – Massage

    A controversial aid due to varied testing, I have included this on the list not only to be thorough, but because it has possibility of reducing swelling and inflammation (J Athl Train). Note that the massage procedure noted in this experiment lasted only 10 minutes on a smaller body part. It could, therefore, be hypothesized that larger body parts such as your quadriceps or glutes require a longer period to achieve the same effect.

    #4 – NSAID’s

    Contrary to popular belief, non-steroidal anti-inflammatory drugs, like Aleve or Advil, are inconclusive towards relieving soreness, but a discussion regarding their perceived benefit is appropriate. These medications are the most common pain relievers in the world, and as such, are temporary in regards to the treatment of muscle soreness. Due to the anti-inflammatory nature of these drugs, they have the potential to inhibit muscle adaptation, aka repair and growth. Although you could technically lift more, sooner, this is most likely a result of you experiencing less pain during your next workout. It does not directly correlate with muscular growth.


    References
    J Athl Train. “Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function” 2005 Jul-Sep; 40(3): 174–180
    Sports Med. 2003;33(2):145-64. https://www.ncbi.nlm.nih.gov/pubmed/12617692/
    Ticchi, Samantha Jane. “The effect of nonsteroidal anti-inflammatory drugs on muscle recovery and strength after injury”. http://utdr.utoledo.edu/cgi/viewcontent.cgi?article=1433&context=graduate-projects



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  • Debunking the Greatest Squat Myths!

    Posted by Stephen Powers

    Debunking the Greatest Squat Myths!

    The squat has been described as the “holy grail” to growing thick, powerful legs. If this is the case, why are do some individuals excel so easily at the squat? Can you truly target the inner or outer portions of your thighs? Questions abound! Not to worry, we’ll do our best to debunk and resolve all of these questions, and more! Grab your protein shake, strap on your work boots, and get ready for some science!

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  • What to do after a workout.

    Posted by Stephen Powers

    What to do after a workout.

    Tried-and-True: The Best Post Workout Recovery Protocol


    So, you’ve put in a hard day picking things up and putting them back down, the “things” here being denoted by iron molded into circular disks. Now you’re at home and craving the old school post workout shake of a scoop of protein mixed in with chocolate milk. Or you're wondering what to do after a workout. But, wait, isn’t chocolate milk supposed to be good for you??

    No. Not just no, but hell no. There are so many things wrong with that age-old protocol I don’t even know where to begin. Scratch that, yes, I do! Today, we’ll cover every aspect of post workout recovery that the average gym goer needs. Easy now, don’t be insulted by the term “average”. Unless you are a professional whose job depends on being in the absolutely optimal state, the protocols we’ll cover below are more than adequate for your needs! 

    What to do after a workout

    #1 – Whey Protein (properly proportioned)

                    Like the subtitle states, properly portioned whey protein is an absolute must after every workout. Whey protein completes two requirements post workout: supplying raw material for your body to use for muscle tissue and to also activate protein synthesis. Without activating protein synthesis, your body will not utilize the protein for tissue repair. It will simply partition the protein towards energy consumption.

                    A good rule of thumb to follow is 1 scoop for females, and 2 scoops for males. The leucine contained within each scoop is the key ingredient to activating protein synthesis, so the heavier you are, the more leucine you require.

    #2 – Carbohydrates (with a caveat)

                    To simplify this topic, we will focus only on those whose goal is muscle gain. During a cutting phase, it bejuves you to omit carbohydrates in your post workout shake. A topic we’ve covered already in our fat loss content….

                    Back to  what to do after a workout, post workout carbohydrates. Like protein, the carbohydrates take care of multiple problems: it reduces cortisol, restores energy, and most importantly, it spikes insulin. Spiking your insulin forces nutrients into your bodies cells to accelerate the repair process. In order to spike your insulin, the carbohydrates need to be simple in nature; however, it cannot be table sugar or fructose (a topic we’ve covered before in our discussions on the types of carbohydrates).

    One of your best sources is actually Uprise Nutrition’s RECOVER. A simple carbohydrate supplement like this is perfect for spiking insulin and restoring energy levels. Since this is a starch based carb, its energy will be partitioned into your muscles, unlike the table, and lactose, sugars found in chocolate milk which will only fill up your liver energy stores (yes, your liver stores a large amount of energy).

    #3 – Electrolytes

                     After an intense workout, your body will have generated a great deal of byproducts such as lactate (lactic acid). To reduce the amount of acid in your muscles, your body will consume nutrients from wherever possible. If you do not supply your body with the electrolytes it requires, it will pull them from your muscles. Like protein, if your muscles lack electrolytes, you simply cannot perform at your best.

                    A product I highly recommend is KTS Synerplex. This product contains adequate portions of all of the electrolytes in highly bio-available forms, meaning your body can almost immediately utilize the nutrients.

    #4 – Greens/Anti-Oxidants.

                    A rarely utilized aspect of nutrition, consuming greens or anti-oxidants in some manner is vital to proper performance and recovery. A greens powder can help reduce inflammation and cortisol, but can be pricey and lackluster in taste (to put it mildly). An easier method for some, albeit expensive as well, is to consume foods high in anti-oxidants, such as berries. Berries are packed full of nutrients, but are low in fructose so there is little chance you will pack on fat when consuming these fruits post workout.

       Remember, an inflamed body is an angry body. It will become disobedient to your demands, and fail you when you need it most. Like a Corvette, your body needs only the BEST fluids and treatment when not squeeling those pretty tires!


    Related Products

    Hand picked products that will help what to do after a work out. 


    100% WHEY Protein

    Ultra-filtered WHEY protein that is cold processed retaining the highest biological value of any single protein in the world.

    RECOVER | Post Workout

    RECOVER is your number one source for recovery with vital GOOD carbohydrates needed for maximum growth.

    BCAA BLAST

    Uprise is proud to offer BCAA BLAST, our advanced 2:1:1 Ratio Branched Chain Amino Acids (BCAA) to its product line.

    Read more