Best stay at home strength training?

I'm going to be staying home with my son this year and need suggestions for a strength program that I can do in the house with little equipment while he is napping. I don't have hundreds of dollars to drop, so the P90X and the other Beach Body programs are out for the time being.

I've been doing the body weight program on the MiCoach app, but the instructions aren't great and I find it a bit boring. Lots of people on here seem to like YAYOG and 30DS. They are both appealing, but I'm a bit worried I'll get bored. I'll be alternating between strength and cardio days (I love MiCoach for cardio).

I would love to hear your thoughts on these programs and any others that I may be missing. Thanks!
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Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    Along with YAYOG, I've heard good things about convict conditioning, on here. No experience with it though.
  • I once looked this up many many years ago:


    http://www.mensfitness.com/training/build-muscle/15-best-bodyweight-exercises-men

    http://www.menshealth.com/fitness/ultimate-body-weight-workout

    http://www.mensfitness.com/training/build-muscle/back-to-basics-the-best-bodyweight-exercises

    Not sure if that is what you are looking for, or an actual program to follow. I hate following directions, being told what to do, or anything with structure in general. I am a rebel for no particular reason.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    30DS is cardio, not strength training, and you'd quickly get bored as it's the same workout every time.

    YAYOG has an app you can follow and it's a progressive strength training program.
  • LoneWolf_70
    LoneWolf_70 Posts: 1,151 Member
    look up the "prison workout"
  • jemhh
    jemhh Posts: 14,261 Member
    Start Bodyweight has a good basic routine. You can take it an build off of it.

    http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
  • valve90210
    valve90210 Posts: 11 Member
    These look like interesting workouts

    Might also be worth getting a cheap set of resistance bands, they can provide a really good strength workout at home
  • jconnon
    jconnon Posts: 427 Member
    Checkout the Rushfit program by George St Pierre. I think its about $60.00 on Amazon and uses minimal equipment, most of its bodyweight.

    Also you can do a lot of kettlebell workouts with just one or two bells.
  • look up the "prison workout"

    Epic
  • FrazierSamuel
    FrazierSamuel Posts: 45 Member
    I once looked this up many many years ago:


    http://www.mensfitness.com/training/build-muscle/15-best-bodyweight-exercises-men

    http://www.menshealth.com/fitness/ultimate-body-weight-workout

    http://www.mensfitness.com/training/build-muscle/back-to-basics-the-best-bodyweight-exercises

    Not sure if that is what you are looking for, or an actual program to follow. I hate following directions, being told what to do, or anything with structure in general. I am a rebel for no particular reason.

    A program would be good, but mostly I want someone to model good form and give clear directions. I feel like I'm not getting what I should out of the miCoach exercises I'm doing now and I don't want to injure myself.
  • shank35l
    shank35l Posts: 102 Member
    I've just been using basic dumbells at home and focusing on areas with those.
  • marlyu
    marlyu Posts: 24 Member
    I recently found this website with a husband and wife duo that have all kinds of workouts posted, many that don't require any or minimal equipment. They have full length warm-up and cool down videos and then actual workouts too that start at 20min and up. I've done two of their workouts so far and they're great. Clear demonstrations/instructions, built in timers, different levels too.

    http://www.fitnessblender.com/
  • jodynolte
    jodynolte Posts: 243 Member
    Jillian Michaels 30DS or Ripped in 30 are good - even for guys! And you can get them on YouTube!
  • VibrantAnnette
    VibrantAnnette Posts: 43 Member
    over quite some time I figured out some routines to do at home and in hotels (road warrior). these days it's less travel. Plus I don't need a bunch of equipment.

    * do lunges every hour as you walk between rooms.

    * keep a couple different size dumbbells, a pair in different rooms you hangout. grab a 5" set everytime you're in that room.

    * if you spend an hour in front of TV, then do it while either walking back and forth or walk high-step standing in one spot, and grab some long sets of Abdominal work ontop of your Bosu ball. Or, do upper body strength training with those dumbbells. Biceps get really strong when you do an hour of reps! You can do all upper body work too, sitting in front of the tube!

    * I'd recommend adding yoga strength training. you can do quick 5" sets, 20" or the full hour. there's tons of youtubes available too. maybe get a small book on it too. after 30 years of doing hatha yoga, I found the Bikram book which is very good instruction. Bikrams Beginners Yoga, by Choudhoury. Plus after scouring youtubes I found a great series illustrating the same Bikram poses, helpful as you start out. The book will then become a quick reference tool.

    * put a couple of calendar appointments to exercise and drink water, with alarm reminders, on your phone or computer (the one that stays on and with you the most). Or just link good habits onto other routine habits, like everytime you use the bathroom, add on a set of 20 squats or jumping jacks or 5" of yoga.

    * keep a tool in every room you hang out. it serves as a reminder to do a quick set of exercise. You'll find yourself grabbing the tool and just doing it. My faves are: dumbbells in home office, living room with bosu ball and dumbbells, yoga mats in front door hallway and 2nd bedroom where I read or do yoga, exercise ball, yoga bricks & strap, and two videos in bedroom... it's not messy as they are small tools.

    * homemade dumbbells: wash 2 empty gallon sized milk jugs. add water. instant 8# weight for free.
  • sab53
    sab53 Posts: 22 Member
    I recently found this website with a husband and wife duo that have all kinds of workouts posted, many that don't require any or minimal equipment. They have full length warm-up and cool down videos and then actual workouts too that start at 20min and up. I've done two of their workouts so far and they're great. Clear demonstrations/instructions, built in timers, different levels too.

    http://www.fitnessblender.com/

    Kelli and Daniel are awesome. The workouts are free too. They have over 400 videos in all sort of fitness levels and training types.
  • JenMc14
    JenMc14 Posts: 2,389 Member
    Get some adjustable or plate loadable dumbbells. muscleandstrength.com and bodybuilding.com have some good programs. I also second the recommendation of fitnessblender.com for their videos. The have a free 5 days program up right now, and you can by 8 week programs (basically them putting their videos together into a program to follow) for pretty cheap.
  • RevGillTC
    RevGillTC Posts: 61 Member
    Or try Nerd Fitness videos - lots of body weight exercises and clear direction - and you don't have to sign up to the 'Academy' to watch them either!

    http://www.nerdfitness.com/resources/#resources-free
  • VibrantAnnette
    VibrantAnnette Posts: 43 Member
    I absolutely love love love the routine Ultimate Body Workout published by men's health.

    This is not a sissy workout either! I can honestly say this is for serious body strengthening and fat burning.
    I find that the men's routines are much better for muscle strengthening, than their women's workouts.
    Their women's workouts are great cardio, where I need to build muscle that I've lost with aging. I've always been a strong well balanced girl that doesn't look like a guy.... any woman can benefit big time from this workout.

    http://www.menshealth.com/fitness/ultimate-body-weight-workout

    they publish a new version annually. I found it in book format back in 2008. Now that I'm familiar with the routine sequence, I just keep a few cliff notes in my iphone 'notes' app to take to the gym.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    30DS is cardio, not strength training, and you'd quickly get bored as it's the same workout every time.

    YAYOG has an app you can follow and it's a progressive strength training program.

    you apparently didn't do it...

    30DS has 3min cardio, 2min resistence/bodyweight training/1min abs and runs 2 more cycles...and it changes every 10 days or everyday if you want it to but there are 3 basic workouts, which are great because you can start with modified if necessary and keep challenaging yourself to do non modified...it's how I started.

    To the OP check out fitnessblender.com...husband/wife team hundreds of workouts.

    Also lookup you are your own gym and convict condtioning.

    If you have a barbell, bench and some plates check out SL or SS...
  • williams969
    williams969 Posts: 2,528 Member
    I also recommend YAYOG. The phone app is (I think) $3, and there are books (author Mark Lauren) that are pretty darn cheap, too (Kindle editions also available). Good old fashioned calisthenics do the job just fine (5 months of progress pics in my profile--never stepped one foot in a gym, either:wink: ). Fitness blender on You Tube is also great for a variety of workout ideas (and FREE!).

    Bonus, toddlers and young kids (don't know how old your little one is) love to do pushups and squats and jumping jacks along side mommy and daddy, too. It's fun!
  • auddii
    auddii Posts: 15,357 Member
    I strongly suggest and organized program that provides progressive resistance. One has been mentioned (you are your own gym or yayog) and the other is convict conditioning. Body weight exercises that provide clear progression in difficulty.
  • Solar_Cat
    Solar_Cat Posts: 188 Member
    Great thread! I'll be looking into some of these myself.

    I recently started with New Rules of Lifting for Life. For younger folks, the original New Rules of Lifting or the newer NROL - Supercharged would be excellent. Even if you don't adopt their programs, the books are worth reading both for theory and for technique. You can probably find them at your local public library. I did.
  • Guns_N_Buns
    Guns_N_Buns Posts: 1,899 Member
    I like this thread -- especially for those that always claim they don't have time to get out of the house.

    I'll be looking into YAYOG for when I'm at hotels that don't offer gyms.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Have you heard of Fitness Blender? Just kidding. I also like that one, and BeFit on youtube, as well. They have tons of videos. If you're worried about form, you can find videos for that on youtube, also, like the "So You Think You Can Squat" series. Bodybuilding.com has form videos, too. Just short clips with a written guide, like this one. http://www.bodybuilding.com/exercises/detail/view/name/front-squats-with-two-kettlebells

    ETA All Pro is a good one for strength training without the use of machines, if you have dumbbells. I think New Rules of Lifting, StrongLifts and Starting Strength were mentioned already.
  • princessmommy122
    princessmommy122 Posts: 135 Member
    My favorite is fitnessblender.com. I only have two sets of weights so I can't always change it up as much as they do, but that is fine. I get a lot out of it. Their workouts are free.
  • ramurray8
    ramurray8 Posts: 25 Member
    Came here just to say that I LOVE LOVE LOVE Fitness Blender. Good for dudes, good for ladies and LOTS of variety.
  • I love body weight programs. Its pretty simple to design a HIIT circuit for home use. Another great way to get in some work is when you hit the park with the son you can use all the equipment for just about any exercise you want to do. I have the insanity program and I love it. A little tip on getting it for less money. Ebay or Amazon usually has a flood of them, people try them for a few days or not at all and sell them. On facebook in my state we have online rummage sites you can pick them up from on the cheap as well. Maybe check garage sales or clearance sales for a good price on a jogging stroller or bike cart so you can fit in cardio and turn driving trips into walking trips. I took advantage of nap time work outs. Even pushing the swing can be a good work out. I even do squats when I al loading and unloading my front load washer and dryer. It is not so much exactly what you do every day as it is about finding a mix of things you will like to do and sticking with it.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    30DS is cardio, not strength training, and you'd quickly get bored as it's the same workout every time.

    YAYOG has an app you can follow and it's a progressive strength training program.

    you apparently didn't do it...

    I did level 1 for a few days and found it repetitive and got bored. I'd class it as cardio/circuit training and not strength training.
  • Zoe_lifts
    Zoe_lifts Posts: 120 Member
    Maybe it's a bit "girly" but I've always loved to do Blogilates' workouts at home, before I had a gym membership.
    She has a youtube channel. You can do random videos, but she also sends out a free calendar every month that you can follow. :)
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    30DS is cardio, not strength training, and you'd quickly get bored as it's the same workout every time.

    YAYOG has an app you can follow and it's a progressive strength training program.

    you apparently didn't do it...

    I did level 1 for a few days and found it repetitive and got bored. I'd class it as cardio/circuit training and not strength training.

    Right so you didn't really do it so part of what you wrote wasn't accurate...as it does have resistence training in it with bodyweight work being done and other resistence training done with the cardio if you so choose. And there are different workouts with different moves and different exertion levels....too bad you got bored level 2 kicks butt if you aren't used to it.

    It is circut training yes...with resistence training included

    As for Strength training it's a good start for those who feel they can't lift weights yet doing a progressive load lifting program as I went from only being able to do a few modified push ups in that to doing at least 30 non modified when I was done it/
  • Leah72
    Leah72 Posts: 1 Member
    Zuzka Light Power Strength DVD Series. Inexpensive and you get 12 workouts. Short and intense. Worth a try.

    http://www.amazon.com/Zcut-Power-Strength-Series-DVD/dp/B00D3S7810/ref=sr_1_1?ie=UTF8&qid=1411062857&sr=8-1&keywords=zuzka+light