Setting up a home gym on a budget doesn’t mean compromising on quality or effectiveness. Here’s a detailed guide to creating your home gym starter kit for just $99, complete with the essential tools and guidelines for using each one.

1. Resistance Bands ($10)

Options:

• Light Resistance Band: Ideal for beginners and for exercises that target smaller muscle groups.
• Medium Resistance Band: Suitable for a range of exercises, providing a moderate challenge.
• Heavy Resistance Band: Great for more advanced strength training and larger muscle groups.

Guidelines:

• Usage: Resistance bands can be used for exercises like squats, lunges, bicep curls, and shoulder presses.
• Safety: Ensure the bands are in good condition and free from tears to avoid snapping.
• Variety: Incorporate different resistance levels to target various muscle groups and increase the intensity as you progress.

2. Jump Rope ($8)

Options:

• Standard Jump Rope: Basic and affordable, suitable for all fitness levels.
• Weighted Jump Rope: Adds resistance to your workout, increasing intensity.
• Speed Rope: Designed for fast-paced, high-intensity workouts.

Guidelines:

• Usage: Use the jump rope for warm-ups, high-intensity interval training (HIIT), or cardio workouts.
• Form: Keep your elbows close to your body, jump on the balls of your feet, and maintain a steady rhythm.
• Progression: Start with shorter intervals and gradually increase the duration as your endurance improves.

3. Yoga Mat ($15)

Options:

• Standard Yoga Mat: Provides a basic non-slip surface for exercises and stretches.
• Thick Yoga Mat: Offers extra cushioning for added comfort, especially for floor exercises.
• Eco-Friendly Mat: Made from sustainable materials, suitable for those with environmental concerns.

Guidelines:

• Usage: Use the yoga mat for yoga, Pilates, stretching, and bodyweight exercises.
• Maintenance: Clean the mat regularly with a mild detergent and let it air dry.
• Storage: Roll up the mat and store it in a dry place to maintain its quality and longevity.

4. Dumbbells ($30)

Options:

• Fixed Weight Dumbbells: Simple and easy to use, available in various weights.
• Adjustable Dumbbells: Allow you to change the weight, providing versatility and saving space.
• Neoprene Dumbbells: Coated with neoprene for a comfortable grip and added durability.

Guidelines:

• Usage: Dumbbells can be used for exercises like bicep curls, shoulder presses, chest presses, and squats.
• Form: Maintain proper form to prevent injuries, using controlled movements and avoiding swinging the weights.
• Progression: Start with lighter weights and gradually increase as your strength improves.

5. Protein Powder Shaker Bottle ($12)

Options:

• Standard Shaker Bottle: Basic model with a mixing ball or grid.
• Insulated Shaker Bottle: Keeps your drinks cold for longer periods.
• Multi-Compartment Shaker Bottle: Includes compartments for protein powder, supplements, and snacks.

Guidelines:

• Usage: Use the shaker bottle to mix protein shakes, pre-workout drinks, and other supplements.
• Maintenance: Clean thoroughly after each use to prevent odors and bacterial growth.
• Convenience: Look for a bottle with measurement markings for easy and accurate mixing.

6. Foam Roller ($14)

Options:

• Standard Foam Roller: Basic model suitable for general muscle recovery.
• Textured Foam Roller: Features ridges and bumps for deeper muscle massage.
• Compact Foam Roller: Smaller size, ideal for travel and targeting specific areas.

Guidelines:

• Usage: Use the foam roller for self-myofascial release to relieve muscle tension and improve flexibility.
• Technique: Roll slowly over the muscle, pausing on tender spots for 20-30 seconds.
• Frequency: Incorporate foam rolling into your post-workout routine and on rest days to aid recovery.

7. Fitness App Subscription ($10)

Options:

• Free Apps: Offer basic workouts and tracking features.
• Paid Subscriptions: Provide comprehensive plans, guided workouts, and personalized training.
• Specialized Apps: Focus on specific areas like yoga, strength training, or HIIT.

Guidelines:

• Selection: Choose an app that fits your fitness goals, whether it’s weight loss, muscle gain, or overall health.
• Consistency: Follow the workout plans consistently and track your progress to stay motivated.
• Community: Engage with app communities for support, tips, and motivation.

The Importance of a Quality Protein Powder Shaker Bottle

A protein powder shaker bottle is an essential tool in any fitness enthusiast’s kit. Not only does it help you mix your protein shakes smoothly, but it also ensures you can easily consume your post-workout nutrition without any hassle. Here’s why you should invest in the best protein powder shaker bottles:

Features to Look For:

• Leak-Proof Design: Prevents spills and messes, ensuring you can carry your shake anywhere without worry.
• Mixing Mechanism: Built-in mixing balls or grids help dissolve protein powder completely, avoiding clumps.
• BPA-Free Material: Ensures your shaker is safe to use, with no harmful chemicals leaching into your drink.
• Easy to Clean: Dishwasher-safe or easy to clean by hand to maintain hygiene and convenience.

VOLTRX VortexBoost Electric Protein Shaker-Colored Base

Why VOLTRX Protein Powder Shaker Bottles are the Best Choice

When it comes to the best protein powder shaker bottles, VOLTRX stands out for its innovative design and superior quality. Here’s what makes VOLTRX shaker bottles the top choice for fitness enthusiasts:

• Powerful Mixing Technology: VOLTRX shaker bottles feature a powerful motor that ensures your protein powder is thoroughly mixed, providing a smooth, lump-free shake every time.
• USB Rechargeable: With a USB rechargeable battery, you can mix your shakes on the go without the need for constant battery replacements.
• Durable and Safe Materials: Made from Tritan, a BPA-free plastic that is both durable and safe, ensuring long-lasting use and peace of mind.
• Sleek and Ergonomic Design: VOLTRX shaker bottles are designed to be both stylish and functional, fitting comfortably in your hand and cup holders.
• Easy to Clean: The detachable base and wide mouth make cleaning a breeze, so you can maintain your shaker bottle easily.

VOLTRX Gallium Electric Shaker Bottle

Setting Up Your Home Gym

Now that you have your $99 home gym starter kit, it’s time to set up your workout space effectively. Here are some tips to maximize your home gym experience:

1. Find a Dedicated Space: Choose a spot with enough room for your exercises. Ensure it’s well-ventilated and has a comfortable temperature.
2. Organize Your Equipment: Keep your gear neatly stored when not in use. Use shelves, bins, or hooks to organize smaller items.
3. Create a Routine: Establish a consistent workout schedule that fits your lifestyle. Plan your workouts in advance to stay on track.
4. Stay Motivated: Set short-term and long-term fitness goals. Celebrate your achievements and adjust your goals as you progress.

Conclusion

Building a home gym on a budget is entirely feasible with the right approach and selection of equipment. The $99 home gym starter kit provides all the essentials to start your fitness journey effectively. Remember, consistency and dedication are key to achieving your fitness goals. With this setup, you’re well on your way to a healthier, fitter you.

For high-quality fitness gear, including the best protein powder shaker bottles, visit voltrx.com. Our products are designed to enhance your fitness experience and help you achieve your goals. Happy exercising!

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Because the nutrient content of ingredients varies widely, you may not be getting enough protein if you want to control calories through your daily diet; you may be consuming too many calories and cholesterol to get enough protein. In the era of excess calories, nutritional imbalance is more prominent, which is the root cause of obesity and the three major diseases of modern times, but it is easy to be ignored.

The often overlooked nutritional data for three meals a day.

Label Nutrition Reference Value (NRV) is a reference standard for comparing the nutritional content of food on food nutrition labels, and it is also a nutritional reference scale for consumers to choose food. The nutrient reference value is based on the Recommended Dietary Intake (RNI) and Adequate Dietary Intake (AI) of Chinese residents.

For adults, the NRV recommended daily intake is 2,000 calories, less than 60 grams of fat, less than 300 mg of cholesterol, 300 grams of carbohydrates and 60 grams of protein. For modern people, there is a serious excess of calories, and a reasonable nutritional structure is the key. To ensure proper nutrition, increase protein intake while limiting total calories.

Nutritional structure is difficult to keep correct, because the nutritional structure of many delicious foods is meaningless. A 100-gram chicken burger typically contains 31 grams of carbohydrates, 16.3 grams of fat, and 7.9 grams of protein, providing 292 calories. This shows that eating chicken burgers is impossible to achieve nutritional balance. A 2,000-calorie chicken burger eats only 54 grams of protein but 111.6 grams of fat.

The daily diet is mainly composed of carbohydrates and fats, but the protein content is actually not high. As the staple food, rice and steamed bread mainly provide carbohydrates with low protein and fat content, with a protein content of only 2.6%. Egg foods are high in protein, but not low in cholesterol or purine, so they should not be eaten in large quantities.

A 100-gram egg contains only 13 grams of protein but 585 mg of cholesterol. By eating eggs to supplement protein, the intake of cholesterol will inevitably exceed the standard.

Modern Life and Modern Diseases

Modern life is fast-paced and stressful. Three meals a day have become a continuation of work and life. For many people, everyday life includes visiting breakfast shops, eating work meals, ordering takeout, snacking, business meals and socializing meals. Even family dinners are faced with different needs of parents and children, and it is difficult to adapt. In fact, three meals a day is difficult to control.

The constant pursuit of food is the innate instinct of human beings, and modern life is closely related to food. In the era of commodity economy, there are many new flavors of food. In order to attract consumers, merchants continue to innovate tastes, stimulate people’s taste buds through high oil, high salt, and high sugar, and stimulate people’s appetite through pigments and flavors. This does help stimulate consumption of the product, but for consumers, it may be unknowingly consuming too many calories.

In modern life, running around a day is the norm, the total time becomes very scarce, and the exercise time is correspondingly insufficient. When you’re eating a lot of calories, lack of exercise can cause you to burn more calories than you burn, leaving the rest stored as fat. Over time, the balance of human metabolism is broken, and modern diseases are irreversible and become health killers.

Of course, there are huge differences between people who eat the same diet. This is because each individual is very different. Some people absorb it well, eat less, and gain weight. Some people don’t absorb it well and eat too much so they don’t gain weight. This requires us to adjust the nutritional structure according to our actual situation to ensure that we stay away from modern diseases.

How can this paradox be broken without nutritional knowledge?

The key to a healthy diet in modern life is to increase protein intake while limiting total calories. To make sure your body doesn’t generate too much heat, do the following:

(1) Strictly control the intake of high-sugar beverages, high-fat foods, snacks and high-salt foods.

(2) Do not diet three meals a day, but increase the proportion of protein in food.

(3) Do some resistance training to increase muscle, reduce body fat rate, and increase b.

The post VOLTRX electric protein shaker, which is essential for fitness activities first appeared on VOLTRX®.

Reverse Planks That Help Strengthen The Core And Lower Body

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With all plank variations, the reverse plank is an excellent way to strengthen your core. It’s especially good for the muscles in your lower back, hamstrings, abs and your glutes.
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If you have lower back problems or feel pain/ discomfort, a properly performed reverse plank could ease the pain by strengthening the core muscles. However, if you’re not doing it right or feel back or neck pain during the exercise, start with a regular plank.

One of the first places you gain weight is typically around your belly. It’s also one of the hardest places to lose fat. So the reverse plank is perfect to help build muscle alongside a balanced diet.

Doing planks is a great way to keep your abdomen, back and glutes tight and strong. Plus there are variations of this exercise that you should also incorporate into your fitness routine to achieve better results.
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Reverse Plank

The key to this exercise is a proper form. If you feel your hips sinking towards the ground, push back into the initial position and re-adjust yourself.
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As you get more comfortable, you can increase the effects of the exercise by wearing a weighted vest or by resting your weight on one leg instead of two.

The list of variate planks are endless to really benefit and push yourself! The best thing is these can be performed anywhere.
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If it’s too difficult, modify the movement by lowering yourself onto your elbows and forearms instead of your hands. Also, warm up properly before attempting this plank.

How To:

• Sit on the floor with your legs out in front of you and your back straight.
• Lean back so that your back is at a 45-degree angle with the floor.
• Place your hands by your side, your palms spread wide and your arms aligned with your shoulders and slightly behind your hips.
• Supporting your weight on your hands and heels, lift your hips so that your body is straight, with your glutes and core tight.
• Hold the position for 15-30 seconds as you look towards the ceiling.
• Slowly lower yourself back to the original position.
• Once you reach the ground, lift again.
• Repeat 10-15 times.
• When confident, follow up with 30-60 seconds of the traditional plank.
• When the reverse plank becomes easy, increase the hold for longer and even add weight.

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The Overall Structure of Conjuphasic

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After roughly two and half years of having the idea of combining two training concepts, testing it on more than 50 people, and being badgered about the method in its entirety, I believe that it is time to write an article regarding “conjuphasic.” At one point, I was even told to write a book about it. It seemed like such a daunting task that I did not want to take it on, so this is the next best thing. I will do my best to describe this in its entirety over several article submissions. And because I am not the greatest author in the world, the concepts will hopefully be easy to follow and implement in your own training if you decide to use them.

Many mistakes were made over the first one and a half years of this program that was implemented on Julia and myself, and I made sure to pay the price prior to clients. Thus far, I have had 80 percent of people successfully increase their totals over multiple cycles of implementing this style of training. About 20 percent of individuals did not increase their totals; this statistic is based on one training cycle and not multiple cycles. Other factors were involved, but I am not here to make excuses and will assume the overall responsibility for this. These individuals did, however, feel better than they ever had going into a meet.
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The Basics

Conjuphasic has been my attempt to mold the concept of “triphasic” training and the conjugate theory together. At its core, this training style is “conjugate.” If we want to split hairs, my training methodology is concurrent in nature, implementing block principles, as I do not like to stay focused on strength all of the time.

Let’s first look at triphasic principles from the book Triphasic Training by Cal Dietz:

• “All dynamic muscle action is triphasic!” This statement from Cal ties every sport together, allowing all athletes to be trained using the same method, and yielding the same results.
• Short explanation: The triphasic nature of all dynamic movement can be broken down into three phases.
• The eccentric phase involves the deceleration or lowering of weight movement. This is where muscle lengthening occurs. Kinetic energy is absorbed and stored in the tendons of the muscles to be used in stretch reflexes.
• The isometric phase is where the mass comes to a complete stop before reaccelerating in a new direction (governed by Sir Isaac Newton’s laws of motion).
• The concentric phase is the acceleration of mass; it is associated with muscle shortening.

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How this will be implemented for athletes on the field will differ from how it is implemented for powerlifting athletes, from what I have found. Implementing triphasic training with field athletes is paired with the French contrast method. I have found that this method does not work well for the average powerlifter, as these individuals are not field athletes, so certain qualities do not need to be trained. This is a completely different topic for an entirely different article with its own rabbit holes.

As I mentioned before, I attempted to pair this with the conjugate system. At its core, that is a concurrent style of training. I also prefer a block periodization structure, where I transition into this form of training coming out of a hypertrophy block. This molding of the two methods works perfectly for my methodology, as triphasic training rotates in blocks, complementing how I have already structured my athletes’ progressions. So, how does the pairing work? It’s hopefully pretty basic for everyone to see and/or understand. Remember, the triphasic principle applies mainly to the max effort days and max effort deadlifts during DOWN SETS or SECONDARY MOVEMENTS.

As of recently, I have added the triphasic principles to the repetition deadlift and NOT to the main max effort movement deadlifts. If you have any questions about that, feel free to email me. So, you will implement your max effort (ME) movements as normal on ME day. AFTER you complete this movement on LOWER days (squat and deadlift), you will drop the weight by 30 percent and do three sets of five reps with a FIVE-second negative during the eccentric phase. If you implement CHAINS in the main movement, attempt to keep all of the chains on. If the weight exceeds your ability to complete all three sets, drop TWO chains off. IF you use BANDS on the main movements, this can get complicated, and I urge beginners NOT to use bands. Always DOUBLE the bands. What this means is that the band goes on the bar first, then down to a peg or mounting point, THEN back up to the bar (four band strands visible). After you drop your weight percentage, ALSO DROP DOWN one color of your resistance band for down sets. What I mean by this is, if you use an elitefts monster mini band (thin green) on the main movements, your down set will use an elitefts mini band (thin red). When implementing down sets with triphasic principles on the bench press, MALES will drop the weight 25 percent, and FEMALES will drop the weight 20 percent. Adjustments to accommodating resistance stays the same as on lower body days and applies here as well.
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During the ISOMETRIC PHASE, all percentage drops will be the same, but you will pause for three seconds at the bottom of the lift, for the squat and the bench, and at the mid-shin going down, on the deadlift. During the CONCENTRIC PHASE is when things get tricky; it can be implemented in several ways. The easiest way for all general lifters is doing this on the SQUAT drop percentages and ALL of the accommodative resistance per the above, in addition to adding reverse bands or wraps. For the bench press, go with dropping the weight percentage and accommodative resistance, then adding reverse bands or a slingshot. On the DEADLIFT, try dropping all accommodative resistance, and try NOT to use reverse bands or any assistance. The goal of this phase is to get up FAST, aka make the “up” portion of your lift as fast/explosive as possible. An example of an eccentric max effort day is as follows.

Use accessory variables for posterior chain development and trunk work:

Heavy Lower:

• Front Squats with SSB Backwards, Max 3: (ME Movement)
• Drop Weight 30% then 3×5 with a five-second negative: (Triphasic Implementation)

Heavy Lower Accessories:

• SSB Seated Round Back GoodMorning 3×8
• Single-leg DB RDLs 3×12
• Reverse Hypers 3×12
• Walking DB Carries, 3 trips

Stay tuned for the next installment of “Conjuphasic,” as I will talk about ME movements, how I choose sets and reps for accessories, decisions regarding using bands/chains with suggestions on setting them up, and how I will begin to maintain athletes’ “conditioning” through HIIT, recovery workouts, and de-loads. For any questions concerning “Part 1,” please message below in the comments section. If you want to see what an entire cycle of conjuphasic looks like, take a look at my training logs on elitefts, www.mohawkmethod.com, or check out my YouTube channel.
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8-Week Workout Plan For Push Up Strength And Power

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How many push ups can you do? 20 or 30? 50? More? Maybe you’re one of the unlucky souls who can only manage five reps with questionable form.

Say the word “exercise,” and the push up inevitably will be thought of as the movement of choice. For decades and possibly centuries, men have pointed to the push up as a true test of strength, not to mention machismo. How much simpler can it get than to just drop to the ground and start pumping away?
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Despite all that, the push up has weaved its way in and out of the realm of fitness over the years. The military and other services have used it as an integral part of fitness testing, but it has all but disappeared from the muscle-building radar. 

Whether you’re a functional fitness freak, a diehard, old-school guru or just want to include this classic move to your current program, the push up is one powerful addition to any workout plan.
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With benefits ranging from optimizing local muscular endurance to increasing overall stamina, core strength, and stability, it’s insane not to include this exercise.

Since the fitness pendulum has swung in favor of bodyweight training, you may have the desire to improve on your push up prowess. Along with pull ups, dips, sit ups, muscle ups, and pistol squats, push ups test real-world, authentic strength and stability, and are a testament of total body control.
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Increasing reps, strength, and muscular endurance should be a top priority for a standalone bodyweight program, and a big part of any strength routine.

8 Weeks of Push Up Power

Below is an eight-week program guaranteed to increase your push up power. Adopting a serious, regimented program will ensure that you will progress on this classic, yet effective muscle-building exercise.

For the duration of this program, cut down on heavy presses and flys. Maxing out on the bench press and other heavy compound movements may need to take a backseat for a while. Also, flys tend to stress the shoulder joints considerably, so nix them for now.

Since strength and stability of the abdominal area are important factors in the push up, make sure to include plenty of work for your midsection. If you are weak in this area, you will tend to bow and bend at the waist.

For the entirety of this program, ensure you execute each and every rep with proper form and technique. Hands slightly wider than your shoulders, lower down until your chest touches the floor and then press back up while maintaining a straight spine and tight core.
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Weeks 1 and 2

The first step is to perform a short pre-test. Perform as many push ups with good form without resting at the top or bottom of the movement. Record your results.

This will be your baseline. If you have trained your chest shoulders or triceps recently, be sure to space your pre-test far enough away so that you are fresh enough to give your best effort.

• To start your program, choose a high number of push ups as a goal. Start with about four times your max number from your pre-test. For example, if you achieved 20 reps, your new goal will be 80. Now you will perform as many sets as it takes to make it to 80 total reps. You may reach 20 on your first set, 15 on your second, 12 on your third and so on, as long as you reach the total goal.
• For the first week, rest one minute between sets. During the second week, reduce rest to 30 seconds. Also, work to reduce the number of total sets it takes to reach your total.
• Do this routine at least twice per week.
• If you want to add in some assistance training be sure to include bench press, close-grip bench press, shoulder press, front raises and dips. But remember, don’t go super heavy.

Weeks 3 and 4

By now you’re performing quite a few reps with reduced rest. For the next two weeks, you’ll increase frequency, total reps, and keep your rest to a minimum. You will effectively be improving your overall muscular endurance and stamina.

• Increase your frequency to three times per week. By now, you should be getting used to training more times per week, so don’t worry about your strength training sessions getting in the way of your push up program.
• Increase your total reps even further to around 150% of your original goal. For the example above, your new total number of reps should be 120. It may seem like a high number, but just do as many sets as it takes to get to that new goal.
• Rest should stay at 30 seconds or less. Your goal should be to close the gap between sets so you can perform more reps per set.
• Stay strict with form and technique.

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Weeks 5 and 6

For the next two weeks, you will again increase frequency, reps and reduce rest time. Since you will most likely be getting into the high rep ranges, you can also start using a few alternative hand placements and angles.

• Increase frequency to four times per week.
• Reduce rest time by 15 seconds between sets.
• Increase total reps by another 50% of your original number. For the above example this would be 160.
• Experiment with different hand placements and elbow angles; narrow, wide, elbows out, elbows by your sides, etc.
• This can’t be stressed enough: keep your form in check. This is no time to rush through reps and sets for the sake of getting more reps.

Weeks 7 and 8

The final two weeks will be challenging to say the least, especially if you are supplementing with your regular resistance training program. Increase frequency and total reps once again while decreasing rest. Add in a few new and challenging ways to perform the push up to increase the intensity.

• Increase frequency to five times per week.
• Keep rest periods to 15 seconds or less. You could start by resting only a few seconds for the first few sets and then increase closer to 15 seconds as you move through later sets.
• Total reps will increase another 50% based on your original number. Yes, for the example above, your new number would now be 200.
• Continue to utilize the different hand placements and elbow angles.
• Include several sets of feet-elevated push ups and hands-elevated push ups.
• Again, keep your form in check.

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Test time

Now it’s time for your post-test. Do it exactly as you performed your pre-test. This time, you should see a significant increase in reps and an increase in general strength, power, and shoulder stability.

After the eight weeks, sit back and reap the rewards of your increase in strength and push up performance. You can either maintain your current level, or start the program all over again for a new challenge.
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