Turn Your Space Into a Complete Home Gym (No Squat Rack Needed)

When it comes to creating a complete home gym, finding versatile equipment that saves space and provides a full-body workout is essential. The NordBench does just that, offering a compact and multifunctional design that allows you to perform a wide range of exercises without the need for bulky gym equipment like a squat rack. Whether you’re focusing on leg day, core strengthening, or upper body work, the NordBench provides a foundation for all your fitness goals. Back squats, a foundational exercise for building leg strength, can still be performed effectively even without a squat rack.

But why stop there? With key upgrades like the Band System, Landmine Attachment, and Wall Mount, you can maximize the potential of your NordBench and take your workouts to the next level. These upgrades not only add versatility and resistance to your fitness routine but also help you save space and improve workout efficiency. In this blog, we’ll explore how each of these upgrades enhances specific exercises and offers solutions for a complete home gym experience.

Key Takeaways

1. Maximize your workouts with minimal equipment: Transform your home into a full gym with compact tools like the NordStick, OmniBands, and NordBench, eliminating the need for bulky equipment like squat racks.
2. Get effective strength training at home: These innovative tools allow you to target all major muscle groups, offering the same strength-building benefits as traditional gym equipment.
3. Perfect for small spaces: With space-saving equipment, you can perform a wide variety of exercises in any room, making it easy to maintain a consistent workout routine without clutter.

Band System: Add Resistance or Assistance to Your Exercises

The Band System is the perfect upgrade for anyone looking to increase the intensity of their workouts. This system adds resistance to a variety of lower body and upper body exercises, allowing you to adjust the difficulty according to your fitness level. Whether you're performing leg extensions, hip thrusts, or upper body exercises, the Band System ensures that you're continuously challenging yourself.

Top Exercises with the Band System

Front Raise with Resistance

Starting Position: Secure the Band System to the NordBench and hold the handles with your arms extended in front of you, feet shoulder-width apart.

How to Perform: With your core engaged, slowly lift the handles straight in front of you to shoulder height, keeping your arms extended and elbows slightly bent. Lower the handles back to the starting position in a slow and controlled motion.

Muscle Groups: Targets the shoulders, specifically the anterior deltoids, and engages the core for stability.

Why It Works: The Band System provides resistance to help build upper body strength while improving muscle endurance and control in the shoulders.

Hip Thrusts with Resistance

Starting Position: Sit on the ground with your upper back resting on the NordBench, knees bent, and feet flat on the floor. Secure the Band System over your hips.

How to Perform: Drive your hips upward, squeezing your glutes at the top of the movement. Lower back down slowly and repeat.

Muscle Groups: Focuses on the glutes, hamstrings, and core.

Why It Works: The added resistance from the Band System increases the intensity of this lower body exercise, promoting strength and muscle growth in the glutes.

Leg Extensions with Resistance

Starting Position: Attach the Band System to the NordBench and secure the bands around your ankles. Sit on the NordBench with your feet flat on the ground and knees bent.

How to Perform: Slowly extend your legs straight out in front of you, lifting against the resistance of the bands. Return to the starting position in a controlled manner. Maintaining a proper squat position is crucial for effective performance and injury prevention.

Muscle Groups: Targets the quadriceps and engages the core for stability.

Why It Works: The Band System adds resistance to this classic lower body exercise, helping you build leg strength and muscle definition without the need for heavy weights.

Landmine Attachment: No Squat Rack? No Problem!

The Landmine Attachment is one of the most versatile upgrades for the NordBench, allowing you to perform a wide variety of landmine exercises without the need for a squat rack. This attachment enables you to do movements like landmine squats, landmine presses, and landmine rows with ease, making it an essential part of your home gym system.

Top Exercises with the Landmine Attachment

Landmine Squats

Starting Position: Insert a barbell into the Landmine Attachment and hold it in the crook of your elbows. Stand with your feet shoulder-width apart.

How to Perform: Lower your body into a squatting position, keeping your chest up and elbows close to your ribcage. Push through your heels to stand back up.

Muscle Groups: Targets the quads, glutes, and core.

Why It Works: Landmine squats allow for full range of motion and target multiple muscle groups, giving you a powerful lower body workout without needing a squat rack.

Landmine Overhead Press

Starting Position: With the barbell in the Landmine Attachment, hold the bar at shoulder height with both hands.

How to Perform: Press the barbell overhead, extending your arms fully. Lower back to the starting position and repeat.

Muscle Groups: Targets the shoulders, triceps, and upper chest.

Why It Works: The Landmine Attachment allows you to perform an overhead press without the need for squat racks or bulky equipment, making it perfect for a compact home gym.

Landmine Row

Starting Position: Attach the barbell to the Landmine Attachment and stand over the bar with your feet shoulder-width apart. Bend forward at the hips, keeping a neutral spine.

How to Perform: Pull the barbell toward your chest, keeping your elbows close to your body, then lower back down.

Muscle Groups: Targets the back, biceps, and shoulders.

Why It Works: This exercise strengthens the entire upper body and promotes muscle growth without the need for bulky gym equipment.

Wall Mount: Save Space and Stay Organized

One of the greatest challenges of a home gym is keeping your space organized. The Wall Mount provides a convenient storage solution for your NordBench, ensuring that it’s out of the way when not in use. By mounting the NordBench on the wall, you’ll free up floor space, giving you more room to perform your exercises.

Why the Wall Mount Is a Must-Have

Saves Space: The compact design of the NordBench combined with the Wall Mount allows you to create a complete home gym in even the smallest of spaces.

Keeps Your Gym Tidy: No more clutter! The Wall Mount ensures your equipment is neatly stored, leaving more room for other home gym equipment like free weights or resistance bands.

Protects Your Investment: Proper storage not only saves space but also prolongs the life of your NordBench, keeping it in great shape for longer.

Budget and Space Considerations

When it comes to setting up a home gym, budget and space are two crucial factors to consider. If you’re looking to save money, investing in a compact home gym system like the NordBench can be a game-changer. These systems are often more affordable than buying individual pieces of equipment and can be used for a variety of exercises, making them a great option for those with limited space.

For those looking to save space, consider versatile solutions like squat stands or foldable squat racks. These options are perfect for small home gyms and can be easily stored away when not in use. Additionally, bodyweight exercises such as bodyweight squats, pistol squats, and Bulgarian split squats require minimal equipment and can be performed in a small area, making them ideal for compact home gyms.

Budget-wise, it’s important to consider not just the initial cost of the equipment but also any additional expenses such as maintenance and repairs. Compare this to the ongoing cost of a gym membership, and you might find that investing in a home gym system is a more cost-effective option in the long run. By carefully planning your budget and space, you can create a functional and efficient home gym that meets all your fitness needs without breaking the bank.

Programming and Workout Routines

Creating an effective workout routine for your home gym involves a mix of strength training and cardio exercises tailored to your fitness goals. For strength training, exercises like barbell squats, front squats, and zercher squats are excellent choices. These can be performed with various equipment, including a squat rack, squat stands, or even just a barbell, making them versatile options for any home gym setup.

If cardio is your focus, incorporating exercises such as step-ups, lunges, and goblet squats can help get your heart rate up and burn calories. These exercises require minimal equipment and can be easily integrated into your routine.

When programming your workouts, aim for a balanced routine that targets different muscle groups. This approach ensures a well-rounded workout and helps prevent plateaus. Incorporating progressive overload—gradually increasing the weight or resistance over time—can also keep your muscles challenged and promote continuous improvement.

Tailor your routine to your specific fitness goals. If building muscle is your aim, focus more on strength training exercises. If weight loss is your goal, include more cardio exercises. By carefully considering your budget, space, and fitness objectives, you can create a comprehensive workout routine that maximizes the benefits of your home gym and helps you achieve your fitness goals.

Get Everything You Need With The Ultimate Bundle

Ready to take your home gym to the next level? The Ultimate Bundle includes the NordBench, Band System, Landmine Attachment, and the Wall Mount. This is the perfect solution for anyone looking to build a complete home gym in their own home without investing in a commercial gym membership or bulky equipment like squat racks and pull up bars.

With the Ultimate Bundle, you get everything you need for a full-body workout, from leg presses and goblet squats to overhead presses and zercher squats—all in one compact, space-saving system.

Conclusion: Build Your Complete Home Gym with the NordBench

The NordBench is the ultimate tool for creating a complete home gym in small spaces, offering everything you need for leg day, upper body workouts, and core strengthening. With the Band System and Landmine Attachment, you’ll have endless exercise options without the need for a squat rack or bulky gym equipment. Plus, with the Wall Mount, you’ll save space and keep your gym area neat and organized.

If you’re ready to elevate your fitness routine and achieve your strength training goals, the NordBench and its upgrades are the perfect solution. Say goodbye to your gym membership and start building strength, endurance, and muscle in the comfort of your own home.