So now that all gyms/pools are shut down for a while, could some of you share what you do for workouts at home, preferably with minimal home gym equipment?
Any specific programs using cords/bands, etc, for full body stuff?
I had been using the gym to help rehab various glute/calf injury stuff, don’t want to lose it all, and also want to work the rest of body too just because.
Thx!
Here’s the work out my trainer sent me to do. I have a treadmill, a 45 pound barbell, 10 pound dumbbells, stability ball and a band. If you have a band, you can actually do most exercises with a little modification. I have a lot more of these workouts since he sends me one to do whenever I travel. I always pack my band since you never know if the hotel gym is going to be good or bad.
Warm up: get out and walk around the block for 10 minutes. Brisk walking or treadmill
Rubber band lat pulldowns - 3 x 12
mat plank rockers - 3 x 30 seconds
45lb barbell deadlifts - 2 x 20
rubber band single arm punches - 3 x 12
rubber band two arm rows with holding a squat - 3 x 10
10lb shoulder presses - 2 x max as many as you can ( let me know the number)
single leg balances touch a chair to parallel and come back to balance - 2 x 10 each leg
ab crunches on mat with stability ball, if you have one. 2 x 20
Oooh, thanks for sharing.
When you say rubber band is it one of those long ones you can use for pull-up assists? What are you tethering them to?
Thanks!
There are a lot of body weight training vids popping up on IG or YT, just poke around
I’ve been doing a lot of variations on air-squats & planks, myself
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I have a few sets of various weight kettle bells, aside from typical exercises with them I use them similarly to dumbbells for things like lunges and one legged squats. You can use them for upper body stuff quite easily as well. I ordered mine from Amazon a long time ago. Free shipping even with how heavy they are.
I also made a large plywood box for doing box jumps and other types of leg exercises. I made mine with a separate length/width/height so I have three height options. You can buy these, but I made mine relatively inexpensively.
I also have stretch cords specifically for swimming exercises, but you can use them for literally anything. Just pick a movement you want to work and use them for adding resistance.
Additionally, I use one of the door frame mounted pull up bars. Self explanatory. Also, a couple different exercise stability balls, that mostly get used for core and balance work.
Oooh, thanks for sharing.
When you say rubber band is it one of those long ones you can use for pull-up assists? What are you tethering them to?
Yes. You can buy them in various tensions. https://theworkoutdigest.com/best-pull-up-assisted-bands/
I also have some smaller ones that I’ve gotten at physical therapy which work well for monster walks, lateral hip stuff, etc.
For lat pulldowns, I put the band over the door and then sit on the floor. For the rows and punches, I put it around the treadmill. When I traveled to my Dad/brother’s house over the summer, I used a tree limb. You just have to get creative.
The Sufferfest just put their Beginner Lvl 1 videos (A & B) on youtube for free.
This core workout is good with Bluetooth earbuds where I can pause him banging out 10 to my 6.
Two Minute AB Workout Trey Hardee