Suggestions for home workout routine please!

  • Posted by a hidden member.
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    Sep 22, 2013 6:46 AM GMT
    Hi guys,

    So to keep it brief, I am a 23 yo guy and I like to workout from home. I used to go to gym, but I found I don't like all the people and lack of privacy. It's also quite a challenge to not get turned on by other guys, which becomes a bit of a distraction haha.

    So over the past few months, I've bought a few bits of equipment for home. I have a chin up bar (which I have been using for the past few years), a bench and a set of dumbbells.

    I have two goals, one is to increase my body weight by 5kg, and another is to strengthen/harden up my core and stomach. I have a really fast metabolism and I have never had any real fat on my body, but I've noticed that my stomach/sides/lower back area has been getting a bit flabby. I want that to stop before it gets worse!

    With the 5kg goal, I'd particularly like to work on my legs, as well as general upper body progress. I've just started a running routine with a mate and we are trying to go every 3 days.

    Could anyone suggest a workout routine for 2 days a week that I can do at home, either using the equipment I already have or equipment that I should buy?

    If so, that'd be absolutely fantastic and appreciated!

  • Destinharbor

    Posts: 4913

    Sep 22, 2013 3:28 PM GMT
    You can get by with what you have if you have enough dumbbells to work arms, shoulders and chest. That usually involves five or six sets of db ranging from about 25 to 65. About the only other thing you might want is a workout ball. Get one from a good store (they're cheap, maybe $50) and have them size you properly. Makes a difference. It is good for all kinds of core exercises.
  • GWriter

    Posts: 1451

    Sep 23, 2013 12:19 AM GMT
    Absent a squat rack, you can work your legs with plyometric (explosive) exercises, such as box jumps. (Find a sturdy chair or bench that won't tip over, or some kind of sturdy box) and do jumps on and off. Aim to jump as high as possible... safely! Add in some lunges and straight-leg deadlifts with your dumb bells and you can get a good leg workout.
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    Sep 23, 2013 1:35 AM GMT
  • SkyMiles

    Posts: 963

    Sep 24, 2013 2:03 AM GMT
    You can always look here for some ideas and inspiration:
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    Sep 28, 2013 4:16 PM GMT
    These tips are great... Sometimes I'm just not "feeling" the gym, or pressed for time. Thanks guys.
  • d11l

    Posts: 188

    Oct 08, 2013 11:27 PM GMT
    Thanks! I was looking for something like that.
  • gkade

    Posts: 35

    Oct 22, 2013 5:02 AM GMT
    Exercises you can try:

    Body weight squats - The first 50 are easy, but aim for a few hundred.

    Back bridges - Great way to build lower back strength and flexibility.

    Burpees - A brutal, total body workout
  • heavyLifter

    Posts: 1

    Jan 06, 2014 8:33 PM GMT
    Your search for an exercise plan may be an easy one; I recommend Weider (in print and DVD).
    Personally, I began lifting with another teacher when I was 27.
    So I morphed from a 38 suit size to 44, but I was ignorant about nutrition, so usually my waist was 35".
    Hence, lifting, cardio, and nutrition are what a rookie should begin learning.
    Today I use a split routine at L.A.Fitness; I am inspired to continue because I see regular everyday people at the gym. Any rare muscle men ( are eye candy...
    For a total workout: wrestle. All muscles are used.
    Bob in OR
  • Posted by a hidden member.
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    Jan 07, 2014 10:13 PM GMT
    I would start with eating healthier. When you have healthy breakfast, large salad for lunch and a modest dinner with meat you will keep your weight off guaranteed. I just work out 1 1/2 hours twice a week, swim and hour straight one day and play volleyball another on the beach or indoors. I have a garage gym setup. You probably need some kind of leg machine and ab feature. You can buy a whole economy gym setup on craigslist for $250-350 I think.