Gyms are closed, here’s my home workout thread to cope with the incredible depression that comes with that
Every day an Ab workout of:
>40 hanging leg raises with a pullup bar, sets of 10
>2 minute standard plank
>One minute side plank both sides with 21kg (Use a Lidl bag with three of my dumbbells shoved in)
>90 seconds flutter kicks
>150 bicycle crunches
>20 side crunches both sides
>30 Russian twists with two 8kg weights
>60 leg raises from ground, sets of 30
>30 sit ups, 20 standard and the other 10 weighted with my 2 8kg weights
Day 1: Chest, Triceps and Shoulders
>40 standard push ups, sets of 10
>15 single arm push ups each arm, sets of 5 each
>60 dips, split between two separate grips
>30 overhead presses with 8kg dumbbells
>30 weighted shrugs with 8kg dumbbells
Day 2: Legs
>30 Calf raises, 10 weighted with 16kg, 10 weighted with 10kg, 10 not weighted
>60 squats, 20 weighted with 16kg, 20 weighted with 10kg, 20 not weighted
>20 single leg stair raises, 10 each leg, usually distance of 4 stairs
Day 3: Back and Biceps
>60 pull ups, inside bicep grip
>30 pullups with an outside back grip, focuses shoulders as secondary group
>20 standard curls with 8kg weighted, slowed to focus on the negatives
Three times a week a two mile high speed cycle, normally burn 100 calories.
Start Monday, do twice a week with Sundays as rest days. Anyone got any improvements? I’m desperate to buy some heavier weights but they’re all sold out, so bodyweight stuff is more useful
Also post your /rona/ home workout routines.
/Corona/ home workout thread
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didn't read but I just finished mob psycho today, gonna start season 2 in a minute
why train abs so much?
The second season is honestly cracked, I thought it was better than the first honestly. Both are awesome
Trying to get as strong a core as possible, I've found it helps with other excersise. Even pushups got easier the stronger core I got.
pushups
5x10 moving towards 8x10 with ease so i can do more difficult variants
pullups
5x5 im not that good at them yet
side plank
3x1min for each side
crunches
3x50 just cause i have a very weak core
bicep curls
3x20 with 5L bottles of clothing soap
OHP
3x10 with pullup bar thats made of metal
Push
Weighted deficit pushups with 35-40lbs backpack 5x20
Wall handstand pushup 4x8
Bench dips superset with diamond pushups 5x20
Pike pushup 5x15
Side lateral raise/rear delt raise 5x20
V-sit practice
Pull
Weighted ledge pullups10x5
Ledge pullups 10x10
Rear delt raise/side delt raise 5x20
Planche practice
Legs
Prisoner squats (with my 35-40lb backpack) 3x30
Weighted lunges/good mornings 5x15
Sprints 6-10 sets around 80 meters
Pistol squat practice
Core/abs 2x50 reps each
Bicyle crunches
V ups
Flutter kicks
Leg circles
Leg raises
Russian twist
Leg scissors
Toe touches
Feet stacked crunches
Russian twist with raised legs
I used to do fullbody every other day when lockdowns started but it got pretty boring and got too exhausted to work on more advanced variations so I started ppl and it's pretty good so far
I whish there would be a super cut of just the body improvement club.
you are in for a treat, it's fucking great
FIGHT...ON!
I have no equipment other than a set of bands, but idk what to do with them. I've just been doing this full body routine
>Pushups/Incline Pushups (3x20)
>Wall Handstand Pushups (3x5)
>Dips (3x10)
>Single Leg Squats (3x12)
>Superman Holds (3xAMRAP)
>Crunches (3x12) OR Plank (3x60sec)
>Bicep curls with bands
>Finish with 10 mins of jump rope HIIT
I know it's probably shit, but I've been doing it 3x a week and I don't know what I can do to improve it. I know I'm not hitting my whole body and I wish I had a pullup bar. Fuck I wish I just had a home gym and not just a retarded set of bands and a jump rope...
I've been using my tool box from work to do bench, curls, tricep extensions, and leg curls. It's not enough weight for some exercises, but it'll do for pump work. I've also been using a rowing machine in my basement and hoping that it'll keep my quads and back from atrophying. When I can, I use my girlfriend to do squats (she's tall and thick, so close to 185lb), but that's only once every 2-3 weeks.
I feel like there definitely could have been a second season of buildup between the cast and the villain group before the actual season 2 happens
Been trying out Jeff's workout from the vid he made when quarantine stuff started going down, but also with a short bodyweight circuit o nthe "off" days
I didnt ask for your workout OP
I just use WODgenerator add the equitment I have/want to use and than do whatever comes up. And every other day I train neck and shoulders direct.
is this a good workout?
Man, S2 is where is at. I don't usually watch anime but that ep was almost art.
it's trash
5x30 pushups, I do that twice with 30 ish seconds between sets.
60 tricep dips
60 bodyweight squats
Then I'm doing couch to 5k cuz I suck, so 1min run/jog 1min walk til 20min
Then I shadowbox for 5x3 min at varying intensity.
5x7 underhand pullups
5x10 dips
5x5 overhand pullups
I feel it's more cardio than it is a lifting replacement, I mean I'm tired at the end of it but don't feel any muscle fatigue unless I go super hard, but even then I get more out of breath than I feel worked.
15 min on a threadmill
7 different positions on my Sling Trainer (~30 min)
(You can disregard the audio) youtu.be
Still working on finding my 15 min Yoga workout to stay flexible.
1 hour in total. I've been doing this for a week now, completely without having informed myself about anything Yas Forums-related. I guess there's not much that could go wrong.
First post on this board, i'm a total newb.
I do some selection of the following every day. It has been far more enjoyable and useful than I expected.
>burpees
>jump squats
>alternate jump lunges
>skater jumps
>push ups
>toe taps
>mountain climbers
>table rows
>knee jumps
>flutter kicks
>plank
>back plank
1. Weighted push-ups, ring dips & fingertip push-up static hold
2. Weighed pull-ups, horizontal rows & pull-up static hold
3. Pistol squats, GHR & neck curls
+ Shadow boxing every day
What core work should I add?
Are deficit push ups just a harder variation of normal push ups or do they hit a slightly different muscle group?
I would say just straight up crunches with some weight on ur chest for upper abs, leg raises for lower, ur plan seems pretty simple might as well keep it that way
embraced the meme with my workout yesterday.
>go outside
>put on 8 hr arm workout
>5 sets of push ups
>4 sets of pull ups
>farmers walk, 3 sets to failure with my heaviest dumbbells
>go find a reasonably sized rock, clean and press it a few times
>standing dumbell shoulder press
>build bench out of cinder blocks and dumbell bench a bit
It felt pretty good. I'm interested to see how my upper body compounds change after this is over.
Everyone in this thread is required to explain why they aren't training one-arm pushups.
With that push up progression, don't those different exercises hit slightly different muscle groups?
yes, the real progression for one-arm pushups are just the last 4 panels, just keep on lowering the angle, and maybe have your free hand for some support.
if you want to hit your shoulders, don't bother with decline pushups, start doing pikes and handstands
POST YOUR EQUIPMENT
POST YOUR WORKOUTS
POST YOUR GAINS
Wide grip pullups
5xBW
5x10
5x20
3x30
2x40
1x50
1x55
8xBW
Inverted rows
4x10xBW
He must live in a lovely neighborhood.
Do you know the gender yet or are you going to be surprised at the birth?
my bloat will choose its own gender when it's ready
It's comfy as fuck lads
>intense abdominal workout every day
>sets of single arm pushups
>60 pullups, single set
and then...
>30 overhead pressed with 8kg dumbells
what do you weigh like 40 kilo? what the fuck?
My humble yet sturdy pull up bar
If you don't have a pull up bar. But do have bands. Its ghetto. But it works to a degree. Put the band in at the top of your door. Before it closes so that it is inbetween the door and doorframe. Sit back at the door and pull at the band.
Monday-
100-300Pull-ups (different grips)
300-500 pushups,
200-300 dips
200-400 burpees
Tuesday-
200- 500 squats,
500 abs of choice,
200-500 lunges
200-400 burpees
Wednesday -
100-300 Pull-ups (different grips),
300-500 pushups,
200-300 dips
200-400 burpees
Thursday day-
200- 500 squats,
500 abs of choice,
200-500 lunges
200-400 burpees
Friday
100-300 Pull-ups (different grips)
300-500 pushups,
200-300 dips
200-400 burpees
Saturday-
500 burpees
Sunday - rest
*do at least 30 min of cardio 5 days a week (running, cycling,swimming)
*do different variations of burpees (2,3,5 pumps, navy seals, 14,18,22cts)
Man that sounds boring as fuck but good for you if you like it. How’s it working out for you so far?
How the FUCK are people training back without a bar? I tried everything in my apartment, even pulling my self up from a chair and a table but nothing really hits the spot like an actual pull up.
BTW pic related is how i tried to do pull exercises with the chair, but don't really feel anything.
Here's a link to the full workout.
youtube.com
>How’s it working out for you so far?
It takes quite some time, but that's not an issue right now, I'm definitly leaner than before even though I eat more but the best thing is my heart and lungs feel better, like I can actually do stuff fast without dying. Before doing it I thought I would die switching from suats to push ups without a break.
sssssnnnniiiiiffffffffffff
Thanks I'll try it out.
make sure you tie knots at the end of the towels on the other side
Surely this cannot work you'd rip the towels right out of the frame
Thankfully I have a barbell and a few plates. I'm sticking to major compounds, something like:
Chest/Shoulders
>3x5 floor press
>3x15 military push ups
>4x6 OHP, cleaned from floor
>3x8 landmine press (put the end of the barbell in the corner)
>3x10 lat raises (I put my fingers through the centre of the plates and do them that way)
>3x12 tricep kickbacks (same way with the plates)
>3x12 tricep extensions with plate
Back/Biceps
>5x5 deads
>3x6 barbell rows
>3x8 T-bar variation rows
>3x8 barbell curls
>3x10 hammer curls with a plate
>Sometimes 21s with barbell
Legs
>3x6 front squats, cleaned
>3x8 lunges, holding plates
>3x8 goblet squats with stacked plates
>21s calf raises
I also have a heavy bag, so I try to work that on non-lifting days or if I'm feeling in the mood after I've already lifted.
More likely to rip the cardboard fucking doors right off their hinges I imagine.
yeah I don't have any heavier weights to do overhead presses with, and good bodyweight shoulder workouts are hard to find
No worries, I live in Germany and our doors aren't made of cardboard.
... have you heard of handstand pushups
That’s awesome. How long have you been doing it and how long does each days workout take?
BROS IM FINALLY GETTING MY WEIGHTS TOMORROW AFTER 2 CANCELLATIONS.
>pull up bar hanging leg raises
I 'm at my forth week now and I stick with the lower numbers, pull up days definitly take the longest cause I do them strict, I have one of those doorframe bars, if you do kipping ones you can probably cut the time by a lot.
Pull up days are about 2 hours, squat days closer to 90 mins, however friday is torture and takes the longest.
That’s not too long, it would take me double that lol. Keep up the good work
Rate my home workout, bros:
Day 1 & 3:
>5 sets of Push Ups, AMRAP
>4 sets of Dumbbell Incline Curls, AMRAP
>4 sets of Dumbbell Standing Shoulder Press, 10-15 reps
>3 sets of Dumbbell Single Leg Deadlifts, 12 reps per leg
>4 sets of Goblet Squats, 20 reps
Day 2 & 4
>3 sets of Dumbbell Incline Bench Back Flys, 15 reps
>4 sets of Dumbbell Squats, 20 reps
>4 sets of Dumbbell Standing Rows, AMRAP
>3 sets of Dumbbell Lateral Raises, 15 reps
>3 sets of V Raises, 20 reps
>2 sets of Dumbbell Hammer Curls, AMRAP
>4 sets of Dumbbell Chest Flys, 15 reps
>2 sets of Dumbbell Tricep Kickbacks, 20 reps per arm
Add in a 4 mile run every day. Mix things up on Fridays. Rest on weekends.
My goal is to keep as much overall full body strength and muscle mass during the shutdown, while also losing some weight (on a cut, but my protein intake is very high). Pull up bars are not an option, for various reasons, but I do have some high resistance bands coming in the mail, which should be a game changer.
Anyone here do martial arts? I used to do taekwondo/boxing and it was actually a pretty decent workout. I have a heavy bag but it's been a while since I practiced so I have no idea what the optimal workout is other than shadow boxing and sets of kicks or punches.