Joey Atlas

Simplified Fitness, Nutrition and Mindset for an Optimal Life

The Atlas Way Candid Video Channel

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1st Workout In New Home Gym Garage Is a LIIT Shoulder Focused Session

If you saw the previous video ( Home Gym Horror Show; “Will I Have Enough Space?” ) – the one I shot just a few hours before this LIIT Shoulder Focused Session in my New Garage Home Gym and Fitness Area, then you’ll see that progress is already being made in the challenge I’m tackling at the time of this post (if you somehow come across it years later – the picture will most likely be VERY different 🙂

Here is PART 3 of My Home Gym Transplant and Fitness Room Makeover

A few things you might notice…

The sounds in the background; wind-chimes, kids playing, cars, etc… I set up the Atlas Candid Cam right outside the garage on the driveway – and it picks up everything – all good 🙂

Ok – that’s is for now… Stay tuned for PART 4 coming soon…

Any thoughts, comments, questions? Just post below, you know I love hearing from you… And please share this with anyone else you know who can benefit from it… Just use the ‘easy buttons’ below.

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Home Gym Horror Show; “Will I Have Enough Space?” Fitness Room Transplant PART 2

Why am I calling this the Home Gym Horror Show?

Because my beautiful blank canvas (the clean, empty garage) that you saw a few weeks ago is now looking more like a modern-day Sanford & Son…

UGHHhhh…! Over the last 3 days, I’ve come to face the hard reality that I have more “things” than just a handful… And for someone who does not like clutter and tends to lean toward minimalism – these last few days have been a little stressful.

And in these last 3 days, Darah and I were on a tear.. JoJo was as well, since he’ll be off to college in a few months…

We basically donated, gave-away, threw out or kept… Those were the 4 choices. And it helped us reduce the amount of “stuff” bigtime… HOWEVER, there is still more to go!!! And we will do it… I lay some of it out here in PART 2 of the Home Gym/Fitness Room Transplant:

Ok – that’s is for now… Stay tuned for PART 3 coming soon…

Any thoughts, comments, questions? Just post below, you know I love hearing from you… And please share this with anyone else you know who can benefit from it… Just use the ‘easy buttons’ below.

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Home Gym Transplant Fitness Room Makeover: Part 1

The #1 Rule when designing a Home Gym Room for Fitness is to first CAREFULLY define your reasons “WHY” you’re creating it.

I’ve already done this of course – BUT, for beginners, or people seeking to get started on their health and fitness journey – this is the MOST IMPORTANT thing that must be answered first.

The cost of not having this answer first is that you spend way too much money on the wrong things. Which then means you have to either give-away, donate, return or sell the things you bought – and then YOU STILL HAVE TO buy the right things after that… **Costing you even more time and money**.

The critical key is to know what you need, based on “why”… Your goals… Your desired outcomes. And if you have a partner, or a full family then this also should be taken into consideration, so EVERYONE can benefit from a properly planned home-gym fitness room.

In other words; What are your GOALS, both short term and long term?

Once we determine the answers to those questions, THEN we can plan the Home Gym Layout and the Fitness Items that will become part of that space.

As I write this, it reminds me when I was invited to the Greenwich, CT “home” of Leona and Harry Helmsley in the mid-90’s… (photo below)

Pre-plan your home gym and fitness room
You Don’t Need Too Much Space for a Great Home Gym Room

Leona wanted me to train Harry after he was released from physical therapy, following his stroke.

During my initial visit, she walked me through part of the 17,000 square foot estate (officially named, Dunnellen Hall), and showed me a few rooms, before coming to the ‘exercise room’… a dark, small, office-type of room with one of those old-school, 90% chrome multi-station, home-gym units crammed into it, with the customary tan pads, gray weight stacks, and a bunch of cables and pulleys… Ugh…

In one of the biggest mansions in the world (home went back on the market for almost $50 million in 2016) – and the “home gym” was an afterthought. Strange, but I get it…

That’s a slightly bizarre story I’ll come back to another day… There’s some more drama involved that holds some valuable lessons.

For now – here are my main areas of focus as I transplant my Home Gym and Fitness Room

1 – Flooring (need to still be able to train barefoot, even though it’s ‘the garage’)
2 – Lighting
3 – Ventilation (fans?) (especially cooling for hot weather)
4 – Screen for bugs when large garage door is open (will this work?)
5 – Sound/Music

Space allocation will be a consideration, because I still have to fit a 10 foot Stand-up Paddleboard, 2 bikes, and some other things, into the garage…

Ok – that’s is for now… Stay tuned for PART 2 coming soon…

Any thoughts, comments, questions? Just post below, you know I love hearing from you… And please share this with anyone else you know who can benefit from it… Just use the ‘easy buttons’ below.

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Super-Short LIIT Bodyweight Lower-Body Workout in Home Gym

This is the order link for the Ultimate Leg, Butt, Hip & Thigh DVDs I mention in the video above. (We ship WORLDWIDE and the DVDs are Region Free)

And this is where you can read all about them before ordering them.

Here is a Summary of the 3 Unique Lower-Body Exercises I Demonstrate in the SCULPTABOD Genius Home Gym Fitness Video Above

1 – Elevated One-Leg Hip-Extension / Atlas Glute-Bridge
2 – Elevated Atlas Knee-ups
3 – Slow Side Shuffle Hold with Resistance Bands

Questions, comments, thoughts? Just post below in the box down there…

And please do share this with the entire world. So many other people need it.

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6 Unique LIIT Arm Toning Exercises That Will Knock Your Socks Off

Here is a Summary of the 6 Upper-Body Exercises I Demonstrate in the SCULPTABOD Genius Home Gym Fitness Video Above

1 – Over the shoulder Triceps Extensions with Resistance Bands
2 – AV Bicep Chin-ups
3 – AV Tricep Dips
4 – High to Low Bicep Curls with Resistance Bands
5 – Unilateral Tricep Extensions with Dumbbell on Exercise Ball
6 – Unilateral Slow-Tempo Hammer Curls

Questions, comments, thoughts? Just post below in the box down there…

And please do share this with the entire world. …So many other people need it.

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LIIT Bodyweight Lower Body Workout in Home Gym

This is the order link for the Ultimate Leg, Butt, Hip & Thigh DVDs I mention in the video above. (We ship WORLDWIDE and the DVDs are Region Free)

And this is where you can read all about them before ordering them.

Here is a Summary of the 7 Lower-Body Exercises I Demonstrate in the SCULPTABOD Genius Home Gym Fitness Video Above

1 – Slow Step Down
2 – Slow Side Step Down
3 – Single-leg Knee-up
4 – Pistol Squat w/ Pause
5 – Balancing Touch-down
6 – Walking lunge Touch-down
7 – Two variations of Bodyweight Calf Raises

Questions, comments, thoughts? Just post below in the box down there…

And please do share this with the entire world. So many other people need it.

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LIIT Bodyweight Arm Workout for Strongly Toned Biceps and Triceps

Here’s my LIIT Bodyweight Arm Workout for Strongly Toned Biceps and Triceps for Friday night, September 8th.

As Hurricane Irma makes her way toward the bottom of Florida, we are all doing our prep work to be ready for what she brings our way when she makes her way through North Florida and then into Georgia…

But, the fitness schedule still holds up, so before dinner, here’s what I did:

As you may already know, like in the video above, just about all of my workouts are at home, on the SCULPTABOD Genius Home Gym, BUT every now and again I’ll workout in a public place, instead of in the Ultimate Home Gym and Fitness Center, aka “AtlasVille”…

And because of my unique approach and methods, people can’t help but take notice and watch what I’m doing. Yes, it helps that I look the part – but when they see me doing things that are contrary to what everybody is saying should be done… Well, they get very curious…

If they ask, I talk and share. If not – I keep going and showing…

1 – Slow Tempo
2 – Pause at certain parts of the exercise
3 – Control all the way through
4 – No momentum, the focus is on quality not quantity
5 – Asymmetrical Variations

Those are some of the unique elements of my fitness training methods, which you’ll see in the video above and many of my other video training sessions. Reviewing that list and keeping it mind for your workouts will help you as well.

Any questions, comments or thoughts? Post below, you know I love hearing from you.

And please do use the ‘easy’ buttons below to share this video and page with anyone you know, anywhere in the world.

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4 Exercise Bodyweight Chest and Back Workout in Home Gym

I went through the above Chest/Back Bodyweight Super-Circuit 4 times (did this session on Monday eve). Total workout was only about 28 minutes. And I recorded the summary circuit video above, to share with you today…

Here’s what you’ll see in the video:

4 Exercise Mini Circuit: Bodyweight Chest and Back Workout at Home

1 – AV (Asymmetrical Variance) Slow-Tempo Push-ups
2 – AV Inverted Bodyweight Row
3 – AV Slow-Tempo Dips
4 – AV Pull-ups

Any thoughts, questions or comments? Please post below… as always – I’d love to hear from you.

And please do share this with anyone you know who can benefit from seeing this simple approach to proper & effective fitness training. Just use the ‘easy’ buttons below…