Who needs expensive equipment or a gym membership to get in shape? No one! You can get a kick-butt workout at home, in your bedroom!

And you can turn your bedroom into your very own home gym for less than $100. (That’s less than the cost of two months at most gyms!)

This special report from CoachLevi.com shows you how to setup a nice home gym that will fit into a small room, but allow you to perform a full body workout for maximum results.

Just enter your name and email below so I can send you the report:

Bonus: A list of exercises you can do in your new home gym is included!

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The time has finally arrived… after some careful preparation I’m starting my workout experiment to gain 34 lb of muscle in 4 weeks! (Check that post for all the background info…)

All these weight lifting guides are “experiments” so I’m calling this The Susquehanna Experiment. The experiment is to take a skinny cyclist with big legs but no upper body and turn him into a muscular bodybuilder. The test subject is myself. Based on the guidelines I posted about before, here’s the outline of my plan:

“Before”

In order to do before and after comparisons, I got some “before” pictures and took various measurements to gauge progress.

It also didn’t hurt that I had done quite a bit of Cyclo-Core and other bodweight workouts beforehand, to get my body ready.

Workout Basics

Here are the basic principles for this weight training program:

• One set to failure.
• Aiming for 8-10 reps per set, leading to muscular failure.
• Slow cadence. 5 seconds up and then 5 seconds down.
• Low frequency. (Max 2x per week, perhaps once every 4 days.)
• 3 minutes rest between exercises.
• Each workout will consist of 4-7 multi-joint exercises.
• Each workout will work the entire body (arms and then legs.)

The Exercises

Here are a few example exercises:

• Leg press
• Trap bar deadlift
• Overhead press
• Dips
• Incline bench press
• Yates Bent Row
• Close-grip shoulder press
• Close grip supinated pulldowns
• Hamstring curl
• Leg extension

Plus some jogging or stationary biking for a warm-up and cool-down.

The Diet

It’s simple: Lots of protein.

Building muscle means eating a lot of food, specifically protein. And of course the basics like avoiding anything white, so I only get high-quality carbs.

Finally, one day each week, cut calories by 50%. (Something about protein synthesis and/or metabolism; in other words, because Tim Ferriss says so.)

Other Notes

Very important: Record each workout in detail to track progress.

However I won’t be recording too much detail, especially about my diet. I just don’t feel like counting grams of protein each day

Stay Tuned

This is just the beginning! I’ll be posting updates along with a complete report when this is all said and done.

I have been curious about yoga for years now, but it wasn’t until I got a yoga DVD for cyclists that I actually did any regular yoga routines. Because of that, I may have missed some of the basics of yoga, so I’m thrilled to test out this DVD called Yoga for Beginners.

The first thing I noticed (aside from host Patricia Walden’s picture on the cover) was the little guidebook that came with the DVD. It provides about 38 pages of instruction for the yoga poses. For each pose, you’ll learn what parts of your body to drop and which to lift, what you should be feeling, and what to watch out for. It even tells you the benefits of each pose.

Let me stress that this guide was great. Maybe you can get good instruction online for free, but I thoroughly enjoyed this pocket-size guide.

After studying the guide, I moved on to the DVD. Let me start out by saying that this DVD can be a terrible experience or a great one. It depends on what you use to watch it. If you are watching on your TV with a normal DVD player, you should be fine – just be sure you know how to work your remote control. If you are using a computer, DO NOT use Windows Media Player to watch this. Somehow it manages to ruin every single menu and send you to places you don’t want to go! Download VLC media player instead. It works very well, and it’s free.

First off, there were six minutes of ads at the beginning of the DVD for the company that produced it. You’ll have to fast-forward through that every single time you watch it. (Although VLC media player magically skips the ads on its own!)

After skipping the ads, I was presented with a nice desert scene where the instructor was doing various yoga poses. That is just an introduction and then you are taken to the main menu. The main menu is pretty clear, but getting into the routines requires clicking a few more buttons than I would have liked.

Let’s look at each menu option…

Yoga For Beginners Practice. This is a basic practice routine that takes you through a variety of yoga poses. It’s a nice routine with a good deal of instruction, making this a very good DVD for beginners. It’s even a good complement to more advanced DVDs (like Cyclo-Zen) because it provides clear instructions that others DVDs leave out.

What I didn’t like was their use of a green screen background to do a crazy blue and purple background. It’s like being in outer space or a time warp, not in a peaceful yoga setting. There were also a few camera angle switches at inopportune times, hindering my ability to fully understand each pose.

Beginner’s Pose Guide. This section is like the print manual, but with video instructions for each pose. It’s probably best to start with this section and learn each pose before getting into one of the routines.

Workout Guidelines. This is just one of those screens warning you to be careful when starting an exercise routine.

Special Features. There are two basic features here. One is an interview with Patricia Walden, and the other is a nice yoga routine that takes place outdoors on a sunny day. It’s a good routine, especially when you’re stuck inside on cold winter day!

To finish up on a positive vibe…

This DVD is certainly for beginners, as the title states. It serves as an introduction to yoga (it has plenty of advice for getting into certain poses) and it has a couple routines that will get you comfortable moving between poses. It is also much cheaper than hiring a personal trainer to teach you the moves!

My final verdict is…

For just $10, this DVD is hard to beat. I can recommend it if you are totally new to yoga, but if you are not a beginner, this DVD will be pretty boring.

Start with the booklet and then the DVD, and you’ll be well on your way to advanced yoga routines.

Just remember, do not view it with Windows Media Player! (And do be careful if you are new at this. All those health warnings are on there for a reason.)