Strong and Lean HOME workout?

  • Neon_Dreams

    Posts: 352

    Jan 02, 2010 7:27 PM GMT
    I want to do the 12-week Strong and Lean program...but, I do not have access to a gym where I live at the moment.

    Does anyone have links or suggestions for a well-rounded Home Workout?

    I have a body ball, an 8-pound medicine ball, and a pull up bar. I also have a small budget of 100 dollars to invest in some weights etc.

    Help?!?! And, thanks in advance-


    Joe
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    Jan 03, 2010 1:54 AM GMT
    Does this article help: http://www.realjock.com/article/825/
  • aidikay

    Posts: 32

    Jan 03, 2010 2:29 AM GMT
    I can't even do the 12-Week Workouts at my gym. Yeah, my gym sucks. LOL.

    For a well-rounded full body workout at home, you might want to rely a lot on bodyweight routines and their variations.

    Some of my favorite bodyweight routines that I did for 8 months back when I had no access to a gym:

    Chest: Push-ups and all those variations, like putting your feet on an elevation, one hand is being elevated, one-arm, etc. I've tried them, and they really work my pecs pretty well.

    Triceps: Some variations on push-ups (such as putting your hand right under your shoulders, close grips? I don't know the gym term, LOL) also train your triceps. Dips. And if you have dumbells, you can use it for kickbacks.

    Back: Pull-ups, Chin-ups. I also like to do handstands.

    Shoulders: Shoulder pushup

    Legs: Squats, lunges, or have your boyfriend lay his pecs on your feet while you are lying on your back and push him.

    You can also benefit from investing on a tube or stretch band. Make sure that you check the elasticity.

    I still wonder which routine I can do for biceps. But what I usually do is using a rope on my pull-up bar and do something like Smith-Machine Inverted Pull-ups (http://www.realjock.com/u/article/342), with my palms facing me. But I think you can do curls using tubes if you have them.

    Hope that helps.
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    Jan 03, 2010 8:53 AM GMT
    Caslon12000 saidDoes this article help: http://www.realjock.com/article/825/


    I thought about this too, and while it's a good example of how to adapt exercises this particular workout really only works well for maintenance, not building strength or losing weight (I did it for a few weeks until I got my resistance bands in the mail, and it was good but never left me feeling sore).

    The suggestion to invest in both resistance bands and a cheap set of dumbbells I think is exactly right. Resistance bands allow you to simulate many of the cable exercises. Do yourself a favor and get a set of bands that go all the way from light to ultra heavy. The wonderful thing about resistance bands is that if you get the full set, even if the heaviest eventually becomes not heavy enough you can combine a couple different bands for even greater tension. I quickly found that my heaviest band wasn't heavy enough for many of my exercises, but when I combined the heavy band and the light band it was perfect.

    Remember, you can use a lot of things in place of barbells and other weights. I think a set of dumbbells is good if you've got $100 (should be able to get both a weight set and resistance bands on that budget) just because it can be more convenient, but in terms of doing things like squats with weights you can use almost anything around the house that can be filled for weight. I use a USPS box saved from having things mailed to me that I fill with heavy books and hold on my head for weighted squats. You could also get large buckets or jugs that can be filled with water, tied to both ends of a broomstick or some other, stronger bar and used for something like squats or other barbell activities (would also help you with balance as liquid filled anything is less stable than a metal weight; just have to start light to get used to making adjustments and not hurt yourself).

    I don't know of an exercise regimen out there similar to the Strong and Lean for home, but if you do a bit of work and research you can adapt it for yourself using a bit of equipment and random things around the house.
  • Neon_Dreams

    Posts: 352

    Jan 03, 2010 4:45 PM GMT
    Much thanks to those who have replied here. I just bought some elastic bands yesterday and I am going to try the suggested exercises.


    Joe
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    Jan 04, 2010 12:52 AM GMT
    Chewey_Delt said
    Caslon12000 saidDoes this article help: http://www.realjock.com/article/825/


    I thought about this too, and while it's a good example of how to adapt exercises this particular workout really only works well for maintenance, not building strength or losing weight (I did it for a few weeks until I got my resistance bands in the mail, and it was good but never left me feeling sore).

    I am not impressed with the workout plans RJ puts up. First, you cant find the damn things. RJ needs to put as much effort in their workout as they do building all the social bells and whistles on the site. But I think it is really the social side that draws the members and numbers and that's what the advertisers look at.
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    Jan 04, 2010 7:11 AM GMT
    Caslon12000 said
    I am not impressed with the workout plans RJ puts up. First, you cant find the damn things. RJ needs to put as much effort in their workout as they do building all the social bells and whistles on the site. But I think it is really the social side that draws the members and numbers and that's what the advertisers look at.


    I agree, they're really not very prominently displayed. Now that I know where they are it's much easier to find them, but before I was so confused as to where they were. That being said, I am fairly impressed with the workouts themselves; the Strong and Lean workout has kicked my butt many a time and helped me develop a lot of muscle in the past.
  • 2theTEE

    Posts: 637

    Jan 04, 2010 9:08 AM GMT
    joecoolnv saidI want to do the 12-week Strong and Lean program...but, I do not have access to a gym where I live at the moment.

    Does anyone have links or suggestions for a well-rounded Home Workout?

    I have a body ball, an 8-pound medicine ball, and a pull up bar. I also have a small budget of 100 dollars to invest in some weights etc.

    Help?!?! And, thanks in advance-


    Joe



    A pair of dumbbells or a barbell will do wonders. For free weights, check out garage sales or on Craigslist and make good use of that $100. I'm sure that you'll find some great deals.