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Muscle-Building Workout and Diet


Today I’m going to show you my home gym equipment
that I use personally when I don’t have time to go to the gym. It’s super cheap, it’s super basic, but you
can still do a lot of great things with it. Hello, my name is Amanda Louise, I am a physical
therapist and personal trainer, which means I help women just like you, get in the best
shape of your life. Today I’m going to show you my home gym equipment
that I use personally when I don’t have time to go to the gym and that I also use for all
my personal training clients. So I live in Dubai and I am a at-home personal
trainer, which means most of what I do is drive to my client’s houses and I train my
clients in their homes. Of course, some do have home gyms or apartment
gyms they can train at. But a lot of them don’t really have anything
but their living room. And today we are here in my kitchen/living
room, where I keep a lot of my equipment and where I also work out myself, when I do homework
outs. I don’t want to act like I work out at home
all the time. I do work out at home once in a while when
it’s convenient to me, but most of my results have been attained in the gym. But what I see when I come out as a personal
trainer is that a lot of the people I meet, they don’t want to go to the gym, they don’t
have time to go to the gym and they just want to get into some type of exercise. The gym might not be something you enjoy. I am someone who just loves going to the gym
and I love the vibe there. But for so many people, the gym is a daunting
place, they don’t want to go to. But of course we also need to work on our
fitness and our health and for that, home workout equipment is great. And again, if you are not sure if this is
something for you, going out and investing thousands and thousands of dirhams in equipment
might not be what you want to do. And then how do you start? So the workout equipment I’ll show you in
this video is super cheap, it’s super basic, but you can still do a lot of great things
with it. I think the whole thing might’ve cost maybe
a thousand dirhams maximum, if that even. I’ll calculate the prices and put the links
down below, so you can just buy it off Amazon or wherever I can find it and it’ll definitely
help you get started on your fitness journey. And you can stay with this, if you’re only
working out for your health or to tone up here and then, maybe lose some weight, this
equipment will do. Of course, if you do want to improve your
physique later on, you do want to be able to do progressive overload, which means that
you want to look at being able to lift heavier weights. And if you reach that level, then maybe going
to a gym or investing in a full home gym might be for you. But until that point, and I would say at least
for the first year or two, the gym equipment I’ll show you in this video is more than enough. When I go over my equipment in this video,
I’ll tell you what I use it for, but if you would like more detailed videos where I show
you a bunch of exercises you can do for each body part with this equipment, just leave
a comment down below. Say what body part you would like me to show
and I’ll do some more videos about my home gym. I also just want to mention that I already
have a lot of home workout videos here on my channel. So most of those videos are either with like
just one piece of equipment or with no equipment at all. So even if you don’t have the equipment I
show you, you can still do great workouts at home. And then if you start feeling like you want
to do a little bit more different stuff, think about investing in the items I show you in
this video and you’ll be good to go. I’ll try to do this equipment in order of
importance. So if you’re just look into get the most important
item, what I would recommend for you to get is a mat, an exercise mat. This one is, I’ve had it for many years and
it’s pretty good quality, quite thick and I use it for both yoga and weight training
at home and body weight exercises. It does not roll up or get in the way. So definitely investing in a good quality
mat is the number one thing to do. I’ve seen many cheap mats that crumble or
if you get the super thick ones they can get in the way. So what I recommend is getting a yoga mat,
which are the kind of thin ones, but get a thick, thin mat if that makes any sense and
don’t be cheap here, that is the most important item in your home gym. So don’t be cheap here, just spend a little
bit extra money in getting a good quality mat. This has lasted me three years and I’ve used
it when I did my yoga teacher training. I use it with clients, I use it myself. It’s lasted me for such a long time and it
still probably needs to be cleaned. But other than that, it’s still really, really
good. And I’m just so happy that I invested in a
good quality mat to begin with. Number two, I’ll show you all of the ones
I have here. This is the thick quality booty builder. I’ll leave a link down below and discount
code. You can get 5% off on this one, I’ve usually
only found them online. So these are super good when we want to train
the booty, when we want to train the gluteus medius, which is the muscle that’s pretty
weak in most of us. So this one for sure, shaping the booty, training
the hips, that’s what we want. The other bands I have here from the same
place, from Misfit, these are booty bands. They come in a pack of three, like you see
here. There’s a thick one, there’s a medium one,
and then there’s a thin one, sort of strong, medium, light and I just love these. I use them for both upper body and for lower
body, around the ankles, around the knees, around the wrists for different exercises. I have these with me, with the booty builder
as well, in my bag, wherever I go and I use them for my clients all the time, definitely. A mat and booty bands, if you could only pick
two or three items. Fourth item that I recommend is getting a,
what do you call it? Like a workout band. I like these ones, this is from Casall, but
otherwise, they’re called Thera-Bands and we use them a lot in physiotherapy as well. You can get them in all different resistance
levels. So this one is a pretty thick one, but you
can still like stretch out and do lots of things with it. I would say this is probably a medium one,
medium strong one maybe. Depending on your strength, you can get whatever
suits you. You can even get one that’s a little bit lighter
and then one that’s medium. That’s enough for most, if you’re super strong,
get a strong one as well. You can also get the handle ones, but I personally
really, really always have preferred these ones. I think they’re much better to work with,
they’re much more versatile. You can use them around the door knobs, for
shoulder exercises, for back exercises. You can use them for chest, for shoulders,
anything really. I love these, for rehab and the strength training,
this is a great piece of equipment and again, it’s super cheap. I think maybe if you go to like the sport
shops here in Dubai it’s about maybe 70, 80 dirhams. But you can get them online for even cheaper. The next thing that I definitely recommend
that you get, is at least one pair of dumbbells. I would actually recommend getting two pairs
at least, so you get one light pair and one heavy pair. I would say that if you’re a complete beginner
and you don’t feel that strong, get around two kilos and four kilos. And if you’re a little bit more fit, I would
say get three and five or three and seven kilo weights. I use dumbbells for training upper body, training
chest, back, shoulders, arms, for training legs. Adding more weight on leg exercises. I literally use them for everything and if
you have a light pair and a heavy pair, then you will be good to do a lot of different
exercises. Maybe you are going a little bit too light
as you get stronger, but then you can do more reps to get that progressive overload. So yes, start with one or two pairs of dumbbells
and remember, you can always just upgrade and get a heavier pair to ensure that progressive
overload and to keep getting stronger and challenging yourself. The fifth piece of equipment that I recommend
that you get, it’s probably something you have in house already. It is a good, stable chair. I have one of my dining room chairs here and
that works just fine. Just make sure it’s a nice, stable chair and
something that can handle you putting some weight on it. I especially like using chairs in home workouts,
when I work with someone who is a beginner. A chair is just a super useful item to progress
or regress and exercise and for instance, it’s something we all have in the house already. It doesn’t cost us anything and it’s really,
really nice to add to your home gym. I have here a 12 kilo kettlebell, which is
a great weight for most people. If you’re a complete beginner, maybe you would
like to start with eight or 10 or if you have some injuries, you can go even lower. But otherwise, I think 12 is a really, really
good starting weight for most people. You can have two kettlebells at the same weight,
but you can also just start with one, oh, it’s heavy. I’ll put it down and I love using kettlebells
for weighted squats, for different types of leg exercises, for back exercises, such as
one arm rows or even bend over rows. I like using it for deadlifts, for Romanian
deadlift. I also like using it for more technical exercises,
such as kettlebell swings or kettlebell snatches, clean and jerks and those types of exercises. So you can really use the kettlebell, no matter
what fitness level you’re on and it’s just a really, really good piece of equipment to
have at home. It doesn’t take up much space and you can
use it for both upper and lower body exercises. So yeah, definitely a kettlebell belongs in
the home gym as well. In the home gym, I also really like having
a bench like this one, so it’s a small step bench. Only your imagination will determine how much
you can use this bench for and it’s just such a fun piece of equipment. And I will tell you, my clients always look
at me like this… whenever I bring this bench to a gym session because it’s a killer tool. So much fun, I love it. I’ll make sure to link everything down below
if I can find it online. I’ll also mention the price for you, so you
know how much it is to invest. And yeah, like I said, if you would like to
see me show you some exercises for each body part with all these pieces of equipment, just
let me know and I will make that for you. My name is Amanda Louise, physical therapist
and personal trainer and that means I help women just like you, get in the best shape
of your life. Make sure you subscribe to my channel and
click the notification bell, so you won’t miss any future videos. And if you want more free content like this,
just check out my blog and my Instagram, where I post more free content like this on a weekly
basis. And remember to train right and stay fit.

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