The Home Gym

By Ross Enamait – Published in 2005

Video Overview

This video provides readers with some ideas for strength and conditioning workouts. The movements from this clip are not meant to serve as a complete workout. The video simply offers readers with ideas to liven up their own workouts.

Refer to Video Clip Logic for more information.

The Specifics

  • This video starts with a standing wheel rollout, using 2 homemade double-wheels. I constructed these rollers from a pair of 6-inch lawnmower tires. I connected the tires with a 10-inch hex bolt (1/2-inch thick). I secured the two wheels in place with small hose clamps. I then wrapped duct tape around the handle (in between the two wheels). The duct tape added to the thickness of the handle. All of the materials for this homemade tool were purchased at Home Depot. It will cost approximately $10 to $15 to construct this tool.
  • The video then shows a partial one-arm rollout. The second wheel provides assistance towards the end of the rollout. The second wheel also assists with the reversal of direction from rolling out, back to rolling to the standing position.
  • The video then shows a full one-arm rollout. This is a challenging movement, which requires much more than core strength. The shoulders, arms, and upper back will also play a significant role.
  • The next movement is a double clap pushup, with the second clap taking place behind the back. A triple clap pushup can also be performed. A video demo of the triple clap pushup is available within this article.
  • Next, two explosive pull-up exercises are demonstrated. These movements will require coordination, body awareness, timing, and hand speed.
  • If no pull-up bar is available, you can perform pull-ups from a tree branch. This variation is seen next.
  • The video then shifts gears to the lower body. We start with the one leg squat.
  • Lateral jumps are seen next. This exercise is excellent for the development of reactive strength within the lower body. View the surface as red-hot, moving side-to-side as fast as possible.
  • A standing long jump is seen next, with the addition of a quick turn-around. This movement requires more coordination than the traditional long jump. Upon landing, you must immediately turn around and reverse the effort. Keep moving at a brisk pace, minimizing ground contact after each land.
  • Lastly, a backwards band sprint is demonstrated, utilizing a strong band from Jump Stretch Inc. Band sprints can be performed frontward, backwards, or side-to-side. These sprints are ideal for indoor conditioning workouts.