Anyone work out at home?

[BritNoob]

I've got a bench and some dumbells and I've started working out an extra day a week when i wouldn't normally be able to get to the gym.

How do the rest of you warm up? Without any cardio equipment I find it really hard to exercise for 5 minutes in preparation for lifting. I try to just copy warm up techniques learnt at Karate which can be done on the spot but they're nowhere near as effective as 5 minutes solid on a row machine.

Also, if you're doing bench presses (which I'm new to anyway after mainly using machines before now) how do you lift really heavy weights with no training partner to assist? I find I have to lift lighter weights and could still risk injury by putting the weights done wrong or something.

[Ben Martin]

i do body weight exercises before i lift weights at home. try doing 5 mins of burpees im sure that will be alot harder then 5 mins on the rowing machine;) as far as benching with out a spotter i wouldnt risk pressing really heavy weights its just not worth it. when i bench at home and tehre is no1 2 spot me i still use heavy weights something that i no i can get 5 reps use of and do my sets with that weight.

[Rich_2k3]

What about skipping? or maybe abit of light jogging?

[Kaminari]

how do you lift really heavy weights with no training partner to assist?

I would suggest you don't. It's not very safe, if you don't have the strength to lift the weight after several reps, you could drop it on yourself, or injure yourself in other ways.

I would suggest doing lighter weights, lifting slowly and doing a high number of reps if you do not have a spotter.

[CQC]

For warm ups I usually just do some skipping and really light weight stretches. Also, for I train purely with free weights and also have weight mats, so a spotter isn't completely necessary. If I feel I can't do anymore, I just drop the weights - it's that easy.

As for heavy, heavy bench press - I don't recommend it. Dumb bell press, however, you can get away without a spotter if you're careful and can easily get rid of the weight if you get into trouble.

Hope this helps!

[glockmeister]

Get a power rack.then you dont have to worry about a spotter. also there are things you can buy, they look kinda like metal sawhorses, but are adjustable and they will work the same way. If not, then try finding agood lifting partner..I have found that a good and dedicated partner also helps your progress because you have someone there to give ya that extra push

[CQC]

I have found that a good and dedicated partner also helps your progress because you have someone there to give ya that extra push

I completely agree on this. If you have someone pushing you that extra rep or two, it can really add up, and your workout will be more effective. I usually weight train by myself, as my friend's schedules aren't the same as mine, however if I had some extra cash I'd definately go for a personal trainer just for that extra "push".

[Mr. Mike]

to warm up, I go through my master form at a high intensity level three to four times...each time takes about two minutes. After I get my breath back, I begin the workout.

[DKizzle]

In response to the topic title, I do most of my working out at home and in the karate school. I've got a treadmill and home gym thing in my basement. For warmup I usually practice Kata or do a 5 minute jog.