As a fitness professional, I’ve heard every excuse imaginable for why people don’t exercise. A couple of my least favorites are, “I don’t have room in my house for a home gym,” and “I don’t have any good exercise equipment.” For well under $500 (less than a one year membership for just one family member at most gyms) you can put together a comprehensive, compact home gym that allows you to work your entire body effectively in the comfort of your own home.

Rather than describe it to you in words, we made this short video which demonstrates 100 exercises you can do with a home gym that fits into a 2′ X 4′ space. I’ve included a list of the exercises, in the order shown, below the link to the video. Enjoy! 

This post is sponsored by Reboot Your Body: Unlocking the Genetic Secrets to Permanent Weight Loss.

Special thanks to TothArt Productions for filming, editing and arranging the video.

 

List of Exercises (Do not attempt without first consulting a certified fitness professional.)

CHEST

Stability Ball:
Decline Pushup

Dumbbells + Stability Ball:
Dumbbell Press
Dumbbell Fly
Incline Dumbbell Press
Incline Dumbbell Fly
Pullover

Resistance Band:
Chest Press
Cross Over

Mat:
Push Up

BACK

Stability Ball:
Extension
Dumbbells:
Bent-Over Dumbbell Row
One-Arm Bent-Over Row
Reverse Dumbbell Fly

Resistance Band:
Standing Row
Seated Row
One-Arm Row
Scapular Retraction

Pull-up Bar:
Pull-up
Chin-up
Wide-grip Pull-up

Resistance Band + Pull-Up Bar:
Lat Pull-Down Close
Lat Pull-Down Wide
Straight-Arm Pulldown

Mat:
Superman
Good Morning

ABS

Mat:
Sit Up
Bicycle Crunch
Side Crunch
Seated Twist
Elbow Plank

Stability Ball:
Ball Crunch
Seated Twist
Torso Rotation

Stability Ball + Mat:
Leg On Ball Crunch
Ball Pull-In
Plank On Ball

Dumbbells:
Side Bend

Pull-Up Bar:
Leg Raise
Oblique Knee Raise

Resistance Band:
Standing Lift (Hay Baler)
Standing Wood Chop

LEGS/GLUTES

Dumbbells:
Dumbbell Squat
Dumbbell Front Squat
Plie Dumbbell Squat
Dumbbell Lunge
Dumbbell Rear Lunge
Walking Lunge
Single Leg Deadlift
Stiff-Legged Deadlift
Dumbbell Calf Raise

Dumbbells + Stability Ball:
Seated One-Leg Calf Raise

Mat:
Bridge
Rear Leg Raise
Side Leg Raise
Fire Hydrant
Glute Kickback

Stability Ball + Mat:
Hamstring Curl

Resistance Band:
Abductor
Adductor
One-Legged Kickback

No Equipment:
Squat Jump
Side Lunge

SHOULDERS/DELTOIDS/TRAPS

Dumbbells:
Dumbbell Shoulder Press
Dumbbell Front Raise
Dumbbell Lateral Raise
Dumbbell Upright Row
Shrug
Dumbbell Scaption

Dumbbells + Stability Ball:
Seated Dumbbell Shoulder Press
Seated Bent-Over Rear Delt Raise

Resistance Band:
Upright Row
Bent-Over Side Lateral
External Rotation
Internal Rotation
Row to Neck
Front Raise
Lateral Raise
Reverse Fly

TRICEPS

Stability Ball:
Dip

Mat:
Triangle Push-Up

Dumbbells:
Dumbbell Tricep Extension
One-Arm Tricep Extension
Standing Bent-Over Kickback

Dumbbells + Stability Ball:
Lying Dumbbell Tricep Extension
Lying One-Dumbbell Press
Seated Tricep Press

Resistance Band:
Overhead Tricep Extension

Resistance Band + Pull-Up Bar:
Tricep Pulldown
Reverse Grip Tricep Pushdown

BICEPS

Dumbbells:
Dumbbell Curl
Hammer Curl
Reverse Dumbbell Curl

Dumbbells + Stability Ball:
Concentration Curl
Seated Dumbbell Curl
One-Arm Preacher Curl

Resistance Bands:
Curl
Reverse Curl

Resistance Bands + Stability Ball:
Preacher Curl

FOREARMS

Dumbbells + Stability Ball:
Seated Dumbbell Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl