Joey Atlas

Simplified Fitness, Nutrition and Mindset for an Optimal Life

best bodyweight home gym

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Short LIIT Shoulder Workout On the SCULPTABOD Genius Home Gym

Like most people – I don’t want to spend 1 extra minute than I have to when it comes to my workouts, even if in the home gym…

I don’t “Live to Be In the Gym”… I don’t get my socializing done in the gym… And I don’t identify myself with my time/effort spent in the gym…

My workouts are designed to serve my life – not “be my life”

And this is what I’d like to share with you… So, if this perspective resonates with you – then I invite you to stick around…

This short LIIT Shoulder workout is yet another example of what I speak about above:

Like all the others – this one:

– is under 30 minutes
– involves other mind/body ‘systems’ in order to get the most benefits in the shortest time
– dramatically decreases risk of injury by removing/reducing momentum in the exercises
– leverages asymmetrical variance, unilateral focus, LIIT and movement synergy to get the most stimulation in the least time

As always I’d love to hear your thoughts, comments or questions below – so please use that space – it’s there for you.

And please do share today’s SCULPTABOD Genius home gym video with anyone you know who may benefit from it. Just use the ‘easy’ buttons below:

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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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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…

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Awesome and Safe Shoulder Workout to Do at Home

If you’re new here in “AtlasVille”, the camera may tend to make me look more like John Cena in terms of physical stature. While I love John, I don’t want that to scare you off, lol…

So, as you watch this session, be sure to keep in mind, I’m 5’2″, 132 LBS (give or take a little, depending on the day)… So, I’m actually more like Bruce Lee in terms of true physical stature. I think he actually had about 3 inches on me (5’5″ or 5’6″ ish…)

I’m posting this on a Monday – but I did this yesterday afternoon, hence…

In this Simple & Strong Sunday Shoulder Session (5 S’s there, 6 if you feel like throwing in Sexy) I Take You Through 4 Awesome Moves

1 – Freestyle Real Deltoid Abduction w/ Dumbbell (back part of the shoulder and upper back)
2 – Body-weight Shoulder Press Using Asymmetrical Variance Gripping on SCULPTABOD Home Gym Unit
3 – Unilateral (Single-Side) Total Shoulder Eccentric Circles
4 – Ninety-degree Unilateral Shoulder Raise

As always, in keeping with “The Atlas Way” philosophy and methods… You’ll notice the following:

A – Slow, controlled movements, with minimal momentum (none where possible)
B – Low-Intensity (LIIT), High-Focus
C – Low repetitions, high quality movement in each repetition
D – Including subtle pause-holds at certain end points of exercises

Each exercise is considered an ‘interval’ and all 4 of them performed one right after the other, comprises and larger/longer ‘interval’…

I point those out to give you more insight into the LIIT aspects of my methods and how, even though they are the opposite of HIIT, and contrarian to collective cultural “workout mindset” and habits of the masses… The benefits and results are undeniable, and they fly in the face of current traditional approaches to fitness.

Go figure 🙂

While this is a portion of the total training session, the entire session from start to finish took me about 25 minutes, THAT’S IT…

PROOF: You Don’t Need to Spend Hours In the Gym to Get Awesome Results…

Rather, you can spend less than half an hour a day, AT HOME, and get results that will turn heads everywhere and, MOST importantly, give you a health profile that will make your doctor want to know your secrets…

Any questions, comments or thoughts? Post below, I’d love to hear from you.

And please use the ‘easy’ buttons below to share today’s video lesson with ANYONE and everyone you know who can use some positive and kind-hearted help with their health, fitness and mindset.

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Daddy Daughter Bodyweight Workout Chest and Back In Home Gym

Another Priceless “Atlas Candid Cam Session”: Some Friday Fitness Fun and Fire With My Older Daughter, Alexa

My father, Giuseppe (“Joe”), is one of the Biggest Influences in my life (more to come on this great story of a childhood that could have gone waaaaayyyyyy wrong).

…And I’ve always strived to be the same for my kids (and other kids), not by force – but “by example”…

In today’s Atlas Candid Cam session, we not only share how that influence has rubbed off – but we also share part of an amazing Bodyweight Chest and Back Training Session on the SCULPTABOD Fitness Unit, in the home gym room:

Alexa, my older daughter, is home for the Summer from Valdosta State in Georgia. While here, she is part of The Team in the SCULPTAFIT Studio helping to coach various classes each week.

She also check in with me almost daily to see “what time are we going for a bike ride” and which home fitness training session is on the schedule… She participates in the SCULPTAFIT Studio sessions 2-3 times per week, so depending on the day, and timing, she follows up with a daddy/daughter workout here at the house…

Here’s a Summary of what we did in this Bodyweight Chest and Back Training Session:

All of these incorporate; Slow-Tempo, LIIT, Asymmetrical Variance (most moves), Pause Holds, etc.. and you’ll see in the video, I spotted Lex when and where necessary if she was only able to do partial bodyweight.

1 – AV Push-ups on Floor Handles
2 – AV Pull-ups
3 – AV Inverted Rows
4 – AV Dips
5 – AV Push-ups on SCULPTABOD Indy Handles
6 – Variation Pull-ups

Sometimes I’ll add a few other exercises to extend the Chest and Back training session, depending on time and energy.

I’ll shoot a video in the next few weeks to show some of those additional movements that add deeper stimulation, and response, while still employing safe synergy as a priority.

Any questions, comments or thoughts? PLEASE post in the comment box below. I’d LOVE to hear from you.

And if you know ANYONE who will appreciate what is shared in the video above, please just use the ‘easy’ buttons below to share this with them.