THE QATSPY® Inside-the-Leather Health, Lifestyle And Sports Page
By: Charles W. Boatright
COVID-19, Your Home Gym Option is a Safer Option to Stay Fit and Healthy NOW and Into the Future- How to Set Up Your Own Home Gym Anywhere
Due to the COVID-19 (The Wuhan Virus), we are having to take extra precautions that change our entire way of life to protect ourselves and others from being infected. One precaution that will be with us for the foreseeable future is what is called Social Distancing, and keeping our hands sanitized when our hands come into contact with our mouth, nose, and eyes to prevent contamination.
For people who used to work out at a gym, this will become a major challenge, but it doesn’t mean you have to stop your workout sessions and conditioning program. I have set up my own home gym where I work out 5 times per week, between 45- minutes and 1- hour per day, since I was 12- years old.
My Book on KINDLE: DELPHI DIET & CAST FITNESS System:
Instead of going to a gym to work out and condition your body, you can find an area ( 10- ft x 10- ft) in your house or apartment to set up an inexpensive Home Gym. I get requests constantly from people that would like for me to be their professional trainer. As much as I would like to earn the extra money, I instead just send them my simple CASPER Fitness Program that I’ve been following since I was 12. I constantly reference Herschel Walker’s workout program that made him the elite athlete that he became.
One element that I do not perform is setups, that is rough on the lumbar area of the back, instead I perform leg lifts and Pilates.
My workout equipment is pretty simple and inexpensive, except for a few pieces of equipment, like my mountain bike, stationary bike, and punching bag. But these pieces of equipment are optional, if you run, jog, or do aerobics.
Above in the image is all the equipment that I have in my CASPER Fitness Program in my gym. I have listed all the equipment and the price tag from DICK’S Sporting Goods (as of 20April2020), for your reference only. The dumbbells are priced each. The total price reflects two dumbbells, per weight class:
- *Mountain or Program Station Bike $500.00
- * 80 lb. Punching Bag $ 100.00
- Kickboxing Gloves $ 25.00 pair
- 35 lb Dumbbell $35.00 ea.
- 25 lb Dumbbell $25.00 ea.
- 15 lb Dumbbell $15.00 ea.
- 8 lb Dumbbell $ 8.00 ea.
- 5 lb Dumbbell $ 5.00 ea.
- 100 lb Exercise Tubing $20.00 ea.
- 50 lb Exercise Tubing $16.00 ea.
- 15 lb Exercise Tubing $ 15.00 ea.
- Ab Roller $40.00 ea.
- Official Kickball $13.00 ea.
- 20 lb Medicine Ball
- 15 lb Medicine Ball
- 5 gal. bucket $ 4.00
- Plywood 3/4″ x 14″ x 38″ $23.00 pc.
$932.00
(*) Optional equipment that can be substituted with walking, running, and aerobics.
I would like to bring to your attention that a Fitness/health investment in time and money has a 600% return on your money. There no investment that can give you $6.00 in savings for every dollar you spend and invest in sweat equity. So what does that mean, for every dollar in your time and equipment you invest, you are not having to spend money on medical care, especially as you age.
Instead of Medicine Balls, use one dumbbell weight and grab each end of the weight in each hand. As a matter of fact, I have gone to this method, unless I want to slam the Medicine Ball on the floor of my gym. I did not include the two Medicine Balls in the price above. One other option that I would recommend is to buy part of the exercise equipment as you build up your Home Gym.
Now if you feel like you would want a do-it-yourself project, you can take wallpaper that has a brick printed pattern on it and wallpaper part or all of your exercise walls area, like I have. Never hung wallpaper before in my life. The reason for the brick wallpaper is because it is a stress reliever and it helps relax the mind. Another exercise technique that I use is either listening to Spotify or YouTube songs that I Bluetooth to speakers in my gym.
Instead of timing elements in my exercise sessions, I use songs. Most generally, songs are 3.75 to 4.05 minutes in length, unless you listen to Grand Funk Railroad song, I’m Your Captain, then you’re looking at 9.87 minutes. I would hate to be bench pressing 150 pounds for 10- minutes. One thing about it, you’ll be ripped, but you would also have some very sore biceps, triceps, deltoid, and pecs muscles.
For your reference and convenience, I have attached for FREE my CASPER Fitness Program that covers everything except my bicycling workout element. For my bicycling element, I exercise for 20- minutes on an aggressive mountain terrain setting.
In the YouTube video of my CASPER Fitness Program, I’m 61 years old. In the photograph below where Miss US WINGS and I are modeling my A-2 Leather Flight Jackets, I’m 62 years old. Another benefit of an exercise routine is the anti-aging component it provides you.
If you just look at all the cases and statistics below from New Orleans of the victims from COVID-19, you see that health plays a major role in your defense mechanism against COVID-19. Your Fitness is the second best gift you can give yourself to enjoy your life.
- 35% due to Diabetes
- 25% due to obesity
- 20% chronic kidney disease
- 20% cardiac issues
I also include my ASCOT Diet Program where I lost 52- lbs in 9- months:
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