Many of us, if not most of us, are at home with extra time. Gyms are closed and home workouts seem to be all we have left to maintain our gains. However, doing the same routine over and over at home can get old fast. So let's post our home workouts here to give everyone some variety!!
Here is one I have suggeted to several begginers:
Day 1:
Stretch
Push-ups: As many as possible in 2 min
Sit-Ups: As many as possible in 2 mins
Push-ups: 4 sets x Failure
Sit-Ups: 4 sets x Failure
Crunches: 4 sets x 20
Close Hand Push-ups: 4 x 10 reps
2 mile run for time
Day 2:
Stretch
Ab cycle:
Sit-ups 15 reps, Flutter kicks 15 reps (4 count), Crunches 15 reps, Abdominal twist 15 reps (2 count)
Pause Push-Ups: 4 sets x 10 reps
Pull-ups: 4 sets x Failure (Assisted if needed)
Push-ups: As many as possible in 2 min
2 mile run for time
You will rest on the third day, then repeat Days 1 & 2
Day 5 or 6:
Push-ups: As many as possible in 2 min
Sit-Ups: As many as possible in 2 mins
4 mile run for distance
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Results 1 to 9 of 9
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04-10-2020, 05:33 PM #1Beast Mode
- Join Date: Jul 2012
- Location: Florida, United States
- Age: 40
- Posts: 80
- Rep Power: 176
Post Your Home QUARANTINE WORKOUTS!!
Instagram: @C.E.Perdue
Natty, I prefer the hard way.
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04-10-2020, 06:21 PM #2Registered User
- Join Date: Jul 2014
- Posts: 2,851
- Rep Power: 19458
Here's what i've been up to lately. Three sets an exercise, one ab exercise also given three sets, then cardio following the workout. Each set to failure, or close to it.
Monday/Thursday - chest/triceps
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decline benchpress
incline benchpress
jm press
tricep dips
flat flyes
around the worlds
standing overhead extensions
decline skullcrushers
Tuesday/Friday - back/biceps
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wide grip pull ups
wide grip bent rows
close grip chin ups
close grip underhand bent rows
farmer's walk
deadlift
zottman curl
drag curl
wrist roller(if I have time)
Wednesday/Saturday - legs/shoulders
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hack squat
stifflegged deadlift
clean & press
rear delt row
donkey calf raise/reverse calf raise superset
lying leg curl/leg extension superset
barbell rear delt raises
dumbbell shrugsLast edited by TheShadowMan; 04-10-2020 at 06:29 PM.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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04-11-2020, 06:32 AM #3That's no different to a no pandemic workout.Originally Posted by TheShadowMan
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04-11-2020, 06:36 AM #4
My home workout, 3x/Week:
A
1. DB bulgarian squat
2. Uneven pushups
3. Lots of BW pushups until cannot do more than 15 per set
4. Chinups
5. Inverted rows
6. Side laterals/ DB shrugs
7. DB OH Tricep extensions
B
1. DB Single leg RDL
2. Diamond weighted pushups
3. Pullups
4. DB row
5. DB Bicep curl
6. Side laterals/ DB shrugs
7. DB ohp
I am worried for chest growth, otherwise I am all set.
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04-11-2020, 07:37 AM #5Registered User
- Join Date: Apr 2017
- Age: 33
- Posts: 102
- Rep Power: 90
full body 4xweek with dumbells and adjustable bench
Workout A :
Split Squat 3x8
flat bench with dumbells 3x8
Pullovers 3x8
Pendlay Rows 3x8
Shrugs 3x10
Reverse flies 3x10
Biceps+triceps with dumbells 2x10
ABS 3x15
Workout B :
Walking Lunges 3x8
Arnold Press 3x8
Dumbell Rows 3x8
RDL with dumbells 3x8
Weighted Pushups 3x10
Incline bench 3x8
Flies 3x8
ABS 3X15
One legged calves 3x20
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04-11-2020, 09:43 AM #6Registered User
- Join Date: Jul 2014
- Posts: 2,851
- Rep Power: 19458
Haha yeah. That's what i'm able to do with the equipment I got at home though. Fortunately, I was working on building up a home gym before it got crazy with prices on fitness stuff, so I have a lil bit to use for a routine like this. Not that much weight though, so i'll prolly have to wait to update the setup until after the inflation settles down a bit.Originally Posted by HeMB
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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04-11-2020, 10:39 AM #7Registered User
- Join Date: Nov 2008
- Posts: 1,340
- Rep Power: 594
today’s workout
100 squats
100 push-ups
100 crunches
50 pull-ups sets of 5
Working upto 300 squats 200 push-ups 100 pull-ups 200 crunches (might change)
Ordered a vest so I’ll see about incorporating that. Goal is to bring my time down. Three times a week I’ll do an evening workout with resistance bands. And practice handstand push-ups.You heard about Pluto? That's messed up right?
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04-11-2020, 10:48 AM #8Registered User
- Join Date: May 2016
- Location: Florida, United States
- Age: 26
- Posts: 1,081
- Rep Power: 5389
My makeshift Pull Up, sketchy block bricks
“It is not the strongest of the species that survives, nor the most intelligent; it is the one most adaptable to change.” -Charles Darwin, 1809
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04-11-2020, 12:24 PM #9Registered User
- Join Date: Jul 2018
- Age: 54
- Posts: 1,127
- Rep Power: 1466
Upper/Lower 3x per week with 5x5-15 (1-2 reps shy of failure) for all exercises
Monday
Weighted ring dips
Weighted ring pull ups
Handstand holds
Tuesday
Weighted pistol squats
Weighted one legged calf raises
Dragon flags
Superman plank holds
Wednesday
Handstand push-ups/pike push-ups
Weighted inverted ring rows
Handstand holds
Thursday
Weighted pistol squats
Weighted one legged calf raises
Dragon flags
L-sit holds
Friday
OFF
Saturday
Weighted ring dips
Weighted ring pull ups
Handstand holds
Sunday
Weighted pistol squats
Weighted one legged calf raises
Dragon flags
Superman plank holds
Monday
Handstand push-ups/pike push-ups
Weighted inverted ring rows
Handstand holdsLast edited by Animal2692; 04-12-2020 at 01:00 PM.
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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