Three FitBench Workouts for the Home Gym

If you’ve always desired your home gym but don’t have the space, the latest FitBench workouts Flex all-in-one kit box is the answer.

For most of us, the pleasure of having a well-equipped training area in our house is out of reach due to two major factors: space and money.

But both of these issues vanish when you consider the new FitBench workouts Flex, a less expensive and more portable version of the all-in-one workout kit box that commercial gyms across the US are using to provide clients with a way to work out in their own space with all of the equipment they need within an arm’s reach.

  • Supersets: To build lean growth and strength in all of your major muscle groups, use these five pairs of routines using the dumbbells, bench, kettlebells, and med ball.
  • EMOM: Do these three actions every minute on the minute (EMOM) after a mobility and activation warm-up to turn your body into a fat-burning machine.
  • AMRAP: These two three-move “as many reps as possible” (AMRAP) circuits will test your heart, lungs, and muscles while also improving your fitness.

FitBench Workouts You Can Do At Home

Workout 1 – Supersets


Begin with the first superset after a five-minute warm-up. This implies performing one set of 12 reps of move 1A, 30 seconds of rest, and then performing one set of 12 reps of move 1B. Repeat for a total of three supersets after a 30-second rest. Then repeat with the second superset until you’ve completed all of the fifth and final superset sets.

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“This is a time-saving routine that targets all of your key muscle groups in the appropriate rep ranges to accelerate the growth of the new muscular mass,” Eastham adds. “The brief rest periods work your heart and lungs to raise your heart rate, allowing you to burn more calories.” It’s an excellent muscle-building and fat-burning workout.”

  • 1A Paused Goblet Squat
  • 1B Dumbell Bench press
  • 2A Paused Dumbell Romanian deadlift
  • 2B Dumbbell seated overhead press
  • 3A Kettlebell step-up
  • 3B Dumbbell renegade row
  • 4A Tuck-up
  • 4B Russian twist
  • 5A Bench jump
  • 5B Kettlebell swing

Workout 2 – EMOM


Perform three rounds of the five warm-up exercises below to engage your muscles and prime your nervous system for the main workout. Start a timer, then perform 15 reps of move 1. Once you’ve finished, rest for as long as the first minute remains, then perform 30 reps of move 2, rest for the remainder of that minute, and perform 15 repeats of move 3. Return to the beginning and repeat for another 30 minutes.

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Why “EMOM workouts are difficult because each set takes longer as you get tired, giving you less and less time to relax before going on to the next motion,” adds Eastham. “If you’re new to this type of workout, aim for 18 to 21 minutes the first time, and rather than counting reps, do 40 seconds of work and 20 seconds of the break to give yourself enough recovery time.”

  • Scapula press-up
  • Bungee reverse flye
  • Single-arm chest press
  • Paused Kettlebell Romanian deadlift
  • Down-up
  • Feet-elevated press-up
  • Kettlebell swing
  • Burpee

Workout 3 – AMRAP


They are moving on to the main session after two sessions of the four warm-up exercises shown below. Do ten reps on each leg of move 1 in AMRAP 1, then move immediately into ten reps of move 2, then ten reps of move 3. Return to move 1 and repeat without stopping. The goal is to accomplish as many rounds in ten minutes as possible. After that period, take a five-minute break before doing AMRAP 2 in the same sequence for 10 minutes.

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“Doing ten minutes of continuous work before taking a break is extremely difficult,” says Eastham. “You must get smart and pace yourself at the start so you don’t run out of gas after a few minutes.” “Focus on flawless technique and consistent breathing to receive enough oxygen, and, if possible, increase the intensity towards the end to finish each AMRAP in style.” It’s preferable to start wise and finish strong than go out too fast and blow up.”

  • Banded external rotation
  • Half-kneeling straight-arm dumbbell overhead press
  • Lateral lunge
  • Kneeling rainbow medicine ball slam


  • Dumbbell overhead lunge
  • Medicine ball slam
  • Bench jump-over


  • Single-leg box squat
  • Kettlebell snatch
  • Hollow body rock

Fitbench Fitness workouts are fun especially if you are a home-gym enthusiast! If you can try these workouts for 30 days, you are surely going to get a fantastic beach body.

Learn more about our fitbench fitness workouts for home gym in similar other posts available below.

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