Home Workout Bible MRR Ebook

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The easier way to do this though is to simply add weight using dumbbells and kettlebells. This way, you can mimic many of the big ‘compound’ lifts from the comfort of your home and with no need to invest in a barbell or a squat rack.

So one example of this would be to perform dumbbell clean and presses. Simply place a dumbbell by either side of you on the floor. Then squat down to the weights to pick them up, stand up with them, curl them up to your upper chest/shoulder and then press them up over your head.

Likewise, you can perform lunges which holding dumbbells in either arm. Or to make it more of a challenging whole body workout, try holding the dumbbells over your head, extended with fully straight arms.
Using a kettlebell meanwhile, you can start training in a manner very similar to training with a barbell. A kettlebell is a large round weight with a single handle protruding from the top. You can grab this handle with one or both hands and then pull it or swing it into position. You can also hold the kettlebell by the base with both hands in a bear-hug like manner. This can allow you to perform what is known as the ‘goblet squat’, where you squat with the weight resting across your upper chest. This move slightly moves the pressure compared with a regular squat – you’re now working the quads slightly more than usual and the hamstrings slightly less than usual.

One of the best moves by far for leg training at home though is the kettlebell swing. Here, you grab the kettlebell in both hands and stand with your legs slightly apart and the weight hanging directly down in front of you between them. The object is now to swing the weight behind and through your legs and then up in front of you with straight arms. But you’re not going to do this using your arms. Instead, you’re going to do it by squatting down and then standing up and thrusting your hips slightly forward. The momentum alone causes the weight to swing up and then you squat back down as the weight comes down from the force of gravity. You don’t break the momentum, you simply allow the weight to swing through your legs behind you and then thrust back upwards. Check out videos online to see how this works.
As you can see then, there are plenty of great ways you can train legs at home, so you don’t need to spend a fortune on a squat rack!

Chapter 6: Bodyweight Training and How to Learn Incredible Beast Moves

One question I get a lot is whether or not you can build big muscle using only bodyweight training. Bodyweight training has a lot of appeal because it allows you to train literally from anywhere and using very little-to-no equipment. Bodyweight training of course incorporates press ups, sit ups, pull ups, chin ups, bodyweight squats and all manner of other exercises.

But is this enough? Can you create enough resistance with just your bodyweight in order to challenge your muscles to grow?

Fortunately, the answer is a resounding yes – as long as you know what you’re doing. And fortunately, you do know what you’re doing because you have this book to hand!

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