Your Home Fitness Routine?
fitnessguy266
Posts: 150 Member
Hope all is well with everyone, and I hope the current changes in the world aren't too cumbersome to manage! As we adjust from the gym to home routine, was curious as to some of the programs you all have designed for yourselves, and do you feel it to be an effective routine. Here is a program I'm currently using, accomplished using a single barbell with weights, on the ground.
1. Front squats 5×6
2. Pushups - 175, sets of 25
3. Standing Overhead Press - 5×6
4. Bent Over Barbell Rows 5×6
5. Standing Calf Raises - 4×12
Anyone using a home gym?
1. Front squats 5×6
2. Pushups - 175, sets of 25
3. Standing Overhead Press - 5×6
4. Bent Over Barbell Rows 5×6
5. Standing Calf Raises - 4×12
Anyone using a home gym?
4
Replies
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I’m still running my 5 day split.
I treated the first week of my gym closing as a deload. I wrote out my programming based on what I can do at home. I have 10lbs & 20lbs weights and a physical threapy band.
I’m doing higher reps since I was used to having a variety of dumbbells, bars, and cables.
My split is:
Shoulder/back
biceps/tri
2 legs days
one upper body circuit day
I either run 4.5 miles outside or walk that on leg my days. I’m averaging 14K steps a day.
After a deload, my strength had decreased a bit, so I did feel like I got a good session after each day. I’m sure a few more weeks and I won’t feel like it’s as effective. But I feel better doing it vs just doing cardio til we return to normal.3 -
I exclusively workout in my home gym so it's business as usual for me. Currently running the lvl 2 program from Arnold's bible.5
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Squat rack, bench and Olympic weight set.
Andy Baker / Jim Wendler influenced programming style, HLM and one lift per day mashup with a specific focus on increasing strength in one lift, currently deadlift...1 -
No home gym. I have some bands on order, should be delivered today. Been doing yoga in the meantime.3
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My routine hasn't really changed since I have a home gym... although instead of 4x per week I am lifting 3x per week. I am running Bret's Glute Lab intermediate program again with some changes to switch it up. Basically looks something like:
1. BB Hip thrust Pause 3x5 (5s)
2. Seated DB OHP 3x12
3. Zercher Squat 3x6
4. DB Upright Row 3x10
5. DB 45 degree Hyper 3x12
6. Band Monster Walk 3x20
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I've had to switch from my work gym to my home gym... So far week one is just about done and I'm probably more sore this week then I've been in previous weeks, although I'm usually pretty sore...
Mon- Legs (emphasis on hexbar deadlifts)
Tue- Push (emphasis on flat barbell BP)
Wed- Pull (emphasis on seated row wide grip)
Thur- Legs (emphasis on barbell squat)
Fri- Shoulder (emphasis over head press)
Emphasis usually means 4-6 rep range x 4 sets + warm up sets...1 -
Nothing really different per sae.
Weekly frequency is
Squat ×3
Bench ×5
Deadlift ×2-3
with one accessory lift.
I was suppose to compete in a couple days but since that is postponed, I just started a new strength block with a high intensity deload.
The only change is using bands on my deadlifts to increase the overload intensity seen here...
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Monday: legs/glutes
Tuesday: pole/dance, so arms/back
Wednesday: full body (lots of TRX pull-ups - the one leaning back on feet, not seated)
Thursday: pole/dance, so arms/back
Friday: legs/glutes
Saturday: back flexibility training or a straight up, full on extreme lazy rest day.
Sunday: flexibility training1 -
Been doing this since the first of the year.
Monday - 1 Hour easy row (Concept2 Machine)
Tuesday - 1 hour of sprints -- 5 minute warmup, sprint for 25 strokes, let HR settle back to 140, repeat for an hour. Also pushups and pressup day -- around 100 to 150 of each (sets of 20 for the pushups and 15 for the pressups). Use around a 35 lb dumbell for the pressups (single arm).
Wed - 1 hour easy row.
Thursday - Anaerobic Threshold day where I push the pace or do longer intervals. Pushups/pressups as well (over 100).
Friday - easy one hour row
Saturday - fun w/ family. Did a 5 mile bike ride this past week (while social distancing).
Sunday - 90 minute row (cut down to 1:15 this past week as I did a 4 mile hike up near the mountains with family, again while social distancing).
Recovering from a bad back injury last year. I'm just getting used to the meters again on rowing but will soon implement more lifting. Thinking about a Landmine setup. My right knee sucks and I think that would be a way I could lift more safely. Also have a Plyo Box and heavy ropes I would like to integrate more. Been a bit hesitent to add back in the heavy KBs as last few times I tried, I aggravated the disc it took me one year to rehab.1 -
My powerblocks just arrived. Delivery guy had to use a trolley ‘ be careful love they’re heavy’. Lol no they aren’t really, mate.
I’m gonna try and run the same programme with a few substitutions. Very sad to end the bulk after only 4 months. 1st world problems.8 -
I am bumping this.
I would love to see what everyone else is doing because I am just stuck!!! I can't buy powerblocks they are out of stock. @cupcakesandproteinshakes you must have bought the last pair LOL!
I am so spoiled to the gym and having access to everything the thought of having to come up with my own routine stresses me out.
2 -
Yer I was lucky.I am bumping this.
I would love to see what everyone else is doing because I am just stuck!!! I can't buy powerblocks they are out of stock. @cupcakesandproteinshakes you must have bought the last pair LOL!
I am so spoiled to the gym and having access to everything the thought of having to come up with my own routine stresses me out.
Try the body weight programme ‘ you are your own gym’ I had started that and was finding it fun. You need no equipment at all for it.
2 -
So.....knocked the pushups back to 150, it's complete hell on my front delts moving into shoulder press! Hey, we learn by doing right?😂2
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Ok it took some motivation but I did it and had a big sweat!!
3 X 12 Single Leg Romanian DL
3 X 12 Split Squats
3 X 10 Calf Raises
3X 12 Tricep Raises
3 X 12 21 bicep curls (7 lower 7 upper 7 full)1 -
2 sets of 4 of the thick resistance bands and a bar.
Legs
Squats
Deadlifts
Split squats
Jumping jacks x 60 - 80 per set....works my calves pretty good.
Chest
Seated press with bar or without like dumbbells
standing Incline press with or without bar
Standing decline press with or without
Fly one side at a time
Back
Lat pulldown using the bar
Rowing high or low depending how you anchor
Reverse fly one side at a time
Straight arm pulldown
Shoulders
Lateral raises
Facepulls
Front raises
Arms
Hammer curls
Bar curls forward grip
Bar curls reverse grip
Tricep ext with bar forward and reverse grip
Tricep puldown (like with rope)
I learned some of these from James Grange videos on youtube and others just figured them out on my own. When I started I didn’t think I would get much out of bands....but quickly found out I was wrong.
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Inspired by the French man who ran a marathon on his balcony I measured out my back garden – it’s 50 steps (30 metres) and includes a slight incline up to the far corner and 3 steps down again (vice-versa when I go round the other way). Yesterday I did 50 laps – 1500 metres (just under 1 mile).
I’m 69 with arthritis but no other “underlying conditions” so I’m concentrating on heart and lung capacity to combat the virus.
7 -
I am bumping this.
I would love to see what everyone else is doing because I am just stuck!!! I can't buy powerblocks they are out of stock. @cupcakesandproteinshakes you must have bought the last pair LOL!
I am so spoiled to the gym and having access to everything the thought of having to come up with my own routine stresses me out.
Some of the handles now for resistance bands allow up to 3 bands to one handle. I don't like the bands with metal grommets, as I think they're dangerous as hell, but some of the new brands don't have metal and allow up to three bands that give you quite the workout.
Like these.
https://www.academy.com/shop/pdp/lifeline-triple-grip-handles?campid=71700000060361511&adgroupid=58700005478353581&device=c&keyword=92700049974284822&Channel=pla&gclid=Cj0KCQjwyPbzBRDsARIsAFh15JaZ4v_Nj4JIav26BHaz27Yss7fGgf-xkv-xBUJK2FsUt2kSoJAnsUAaAiWOEALw_wcB&gclsrc=aw.ds#repChildCatid=31886262 -
I have some dumbbells at home so MWF, I do weights with some bodyweight stuff. Tuesdays, Thursdays, and Saturdays used to be my judo days, so now I just do indoor cycling. My friend got me started on the peloton app and I'm not sure I like it, so I might go back to zwift.0
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Decide if I want to trail ride or road ride
Get either bike out of the garage
Get on bike and ride
Rinse and repeat everyday
I've just been doing some basic bodyweight stuff and banded stuff for resistance training. My trainer is putting together some online plans to follow while they're shop is closed up.1 -
Did a 4.63 mile run. I feel so much better!1
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I’ve definitely been having moments of “I’m so glad I hate lifting in public” — when I first started lifting, I bought a bench, barbell, plates, and then later got a rack. So for this, I had to track down some 25-pound plates, and I bought a spin bike, but that’s the worst of it.
I’m currently running a modified PPL
Sunday: Long run day
Monday: 45-minute ride (no class), 45 minutes worth of class from the Peloton app, lifting day
Tuesday: 45-minute ride, run day
Wednesday: 45-minute ride, 45 minutes worth of Peloton classes, lifting day
Thursday: 45-minute ride, run day
Friday: 45-minute ride, 45 minutes worth of Peloton classes, lifting day
Saturday: 45 minutes worth of Peloton classes, lifting day0 -
Been meaning to develop a home gym, but never allotted the money for it as I had full access to the weight room at my local gym. Now I'm regretting that decision, as my only weights at home are small DB's and a single flat bench. Given my joints, I don't relish the idea of doing dozens of reps of light weights to make up for the lack of heavy DB's (and BB's) to which I no longer have access.
My teenage son has been doing lots of calisthenics to try to stay fit. That thought has my mind harkening back to my military boot camp days, lol. Back when it was a lot easier to simply "drop and give me 50" and not think about how I was going to get back up off the floor!2 -
531 Boring But Big for me
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I run outside almost every day. I don't use a gym, haven't had a membership in fifteen-ish years. I use my dumbbells at home and I like to do a few planks here and there.1
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Today: Ran 4.2 miles & did five 1-minute forearm planks!1
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Just got a home gym and kind of lost. I do the basic core movements and maintain well.. but time to kick it up a notch. Any good routines I could follow to get a kickstart. I think I just lack the creativity of new ideas and revert back to the core stuff...0
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I actually took out a small loan in anticipation the gyms would close and turned my office in a combo of gym/office!
Purchased a top quality Olympic barbell set up to 220kg, bench and full squat rack with dip bars along with dumbbells ranging from 10kg to 40kg and crash pads as I live in a flat!
So I’m pretty much able to run all my usual strength programmes from the 5x5, PHUL, the recently discovered ‘honest workout’ as well as cardio as I live next to a park.
Do still miss the gym, seeing the same faces and some of the cables for added variety. Will be interesting to see everyone again and whether they will able to make gains during the lockdown!1 -
I've always worked out at home. I was super busy with life starting around August of 2019 and my workouts went to the back burner. Now I'm home with my kids all day and have the time to dedicate to working out. So, I'm going with an upper/lower split because I enjoy them and I stick to them more than full body. I'm thinking of adding on a fifth workout each week and alternating between the extra upper and extra lower or adding in some intentional cardio workouts twice a week. I'm also walking daily and sometimes riding my bike with the kids.0
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My routine is similar to what is was before, just working out at home. I'm focused on cutting currently, later will move to more muscle building.
Target is around 1800 cals per day or less.
For exercise, I go for a 50 min walk at noon m-f. Then after work, I have a circuit that includes cycling on a trainer, exercise bands, and jump rope. I just jump from one to another until 40 mins is up. All that is done indoors.
And if the weather is bad, I'll do a 20 min version at noon instead of my walk. I'm still new to this program and am trying to deal with lower heart rate overall than what I had on the elliptical at the gym. But, I think I'll probably get a better overall workout doing this.0
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