Home Workout Routine

  • Rowing_Ant

    Posts: 1504

    Jun 05, 2011 9:57 AM GMT
    Hey guys

    Im looking for a decent whole body workout routine I can do at home with the minimum of kit. My local gym is closing down and there are no other places to train.

    Kit wise at home Ive got dumb bells upto 10KG each, a swiss ball, medicine ball and a reebok deck. I might get a bar as well.

    My big problem with working out at home is motivation. My gym kit is inmy office/study and I know Id just not work out. So thats another issue.......

    Advice re motivation and workouts gratefully received!

    Ant
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    Jun 05, 2011 1:33 PM GMT
    Go to crossfit.com for some of the daily posted workouts. Most crossfit workouts don't need many complicated toys. You can also checkout the workout standard videos on the website.

    Good luck.
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    Jun 05, 2011 3:29 PM GMT
    Have a friend sit on your back and do pushups.
    Then do handstand pushups against the wall.
    Then do single-leg squats and walking lunges while holding your dumbbells.

    Have aspirin handy the next day or two because you will be sore. icon_wink.gif
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    Jun 05, 2011 7:15 PM GMT
    Rowing_Ant saidHey guys

    Im looking for a decent whole body workout routine I can do at home with the minimum of kit. My local gym is closing down and there are no other places to train.

    Kit wise at home Ive got dumb bells upto 10KG each, a swiss ball, medicine ball and a reebok deck. I might get a bar as well.

    My big problem with working out at home is motivation. My gym kit is inmy office/study and I know Id just not work out. So thats another issue.......

    Advice re motivation and workouts gratefully received!

    Ant


    I have never belonged to a gym ever. I have the same equipment that you do. barbells with 60lbs. total. Swiss Ball. Reebok deck as well. I reccommend a chin-up bar - it will change your life. I find that "Perfect Push-Ups" actually work, even thogh it seems a little hokey. Also, search for "Burpees" on Youtube and Google. Too difficult to explain but they too will totally transform you - all in the comfort of your own home!!!!

    As far as motivation goes, keep alot of mirrors around - that should do it LOL!!!!! Look at it this way, you are on your own schedule, don't have to wait for machines, don't have to deal with crappy weather or travel time and don't have to deal with the competition / preening / lockerroom / sauna / shower stuff that the dudes on RJ are always starting threads about.

    As much as I HATE Men's Health as a mag, they do have some really good at-home work-outs so check them out as well.

    Good Luck!!!
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    Jun 05, 2011 7:27 PM GMT
    I do P90X which doesn't require a lot of fancy stuff either. Just a door-jam pull-up bar and some weights. I bought PowerBlocks on Amazon.com. They look awkward but are just as easy to use as regular dumbells and only take up 1 square foot of space.

    P90X has a set of DVD's you follow along with the trainer, Tony Horton. You can Google that name to find out more about him. He's totally ripped. It also comes with a nutrition guide.

    The workout routines are nothing new, but the way in which you do them is somewhat different than standard workouts. My picture is from before P90X which I started 2 months ago. There has been a definite improvement since then and will be putting up new pics soon.

    P.S. The cardio workouts are real sweat makers!
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    Jun 05, 2011 7:36 PM GMT
    One more thing... I have the same problem you do in that motivation is a big factor. When you plus in the DVD's and have someone you need to follow along with, it gives me the motivation. I also discovered that doing it first thing in the morning for me is key. If I decide to sleep in, forget it, I will never do it after work and never do it at lunchtime on the days I work from home.
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    Jun 05, 2011 7:47 PM GMT
    I am glad this thread came up!

    I have been working out at home for about a month and it has helped me slim down for summer while keeping my muscle.

    Take 30 minutes either during the day or at night before bed,
    The key is to do drop sets and bursts of exercise to keep the metabolism up.

    I do the standards- incline push up on a chair, decline push up, squats with free weights, lunges with free weights, side raises, bicep curls etc.

    I add in an ab routine of 100 or more sit ups or other abs exercise every ten minutes to switch it up.

    Also I add in tea bo kicks and punches is a set every ten minutes for fat melting on my stomach.

    I use the floor as a flat bench and do presses with free weights and chest fly's.

    It is very important to have continuous music at home playing so that you do not have a chance to sit down or rest.

    This is the routine I follow at home, sometimes I throw in some of the spartacus workout exercises for my core and chest.
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    Jun 05, 2011 7:56 PM GMT
    I am doing this series of workout dvds called Insanity. No equipment needed - just a lot of body weight exercises. You might want a jump mat if you have hard floors to cushion your knees and ankles during some of the plyometric drills. Oh, and a towel, or two - cause you will be sweating buckets! I

    The same company that put out Insanity sells P90X too and I think I might try that once I'm done with the Insanity program.

    I still go to the gym, but during the last month, most of my workouts are done at home and the ones at the gym are just a supplement.

    Here is some info on Insanity in case you are interested:

    [url][/url]
  • Jerebear

    Posts: 329

    Jun 05, 2011 8:06 PM GMT
    If they are closing down, are they liquidating? You could get some cheap equipment and plate out of that.

    I too have my home gym in my study. It works extremely well for me, because all my spreadsheets are there on the computer. I have every pound I've ever moved on those and I find it motivating to be able to see at a glance the progression, and plus all my music and playlists and all that are on there.

    I have dumbbells, including powerblocks that are expandable to 130 lbs per dumbbell, a bench and for the bench a leg attachment and a cable attachment.

    My routine at the moment is dumbbell squats, leg curls, leg extensions, bent-knee good mornings, flat bench, incline bench, flat flyes, shoulder press, wide and narrow pulldowns, low rows, reverse flyes, lateral raises, lying tricep extensions, bicep curls of varying kinds and crunches.

    I agree with the above posters about a pull-up bar, however at this point for me that would be fantasyland. When I drop another 20 or 30 pounds of weight that might be more realistic.

    Anyway, good luck!