💪🏋️💪 OFFICIAL: How to Work Out at Home Without Weights Discussion 💪🏋️💪

[poolshark472]

been doing lots of floor presses with the only two dumbbells that I have (50s). they are alright if I do the negative part of each rep really slowly and controlled

[Jay89LDN]

If you have high parallettes attach some bags with heavy objects underneath for heavier resistance to curl / shoulder press.

[Jay89LDN]

ok i cant take this anymore. any thoughts on using a barbell set in a tiny condo? was thinking to get silencer pads to stop the noise. would have to do light front squats/overhead squats since no rack and floor presses since no bench. or could maybe get a foldable bench and db's for bench.

May as well buy an Olympic barbell set if you don’t have one already.

You can still buy online but obviously delivery will take longer due to the current situation.

Overhead squat

BB Floor press (various grips)

BB Row

Land mine Press / T Bar Tow (if place a heavy object on the tip of the barbell)

Curls

Tricep extensions

Shrugs

SLDL

Just improvise

[BHall1991]

Welp were in full stay at home now..

Today's workout
Warm up
Wrist mobility
Wrist strength work
A.Handstand paired with shoulder extension - 5x 30 sec
B1. Tuck Planche pushups - 6x4
B2. Tuck Front lever rows - 6x4
C. Straight bar dips paired with thoracic extension work - 5x8
Upper back/rear delt band work

[paycheck]

Nice thread

I’ll have to go through the videos but what have you guys found to work well with bodyweight stuff? High reps? Or same protocol as weights 8-12 reps?

And do you guys keep your diet the same?

I’m trying to find weights but maybe only able to get a weighted vest.

Was gonna focus on the basics squats push-ups pull-ups crunches for 5 x amrap and decrease rest time between sets.

[sowilson]

we're setting up a TRX mount in the garage (son has a TRX he used on trips). A couple of kettlebells on order and a couple of strongman sandbags. Son is trying to stay in shape for next spring Track and Field season (throws) as he may have an extra season of eligibility (he's a college senior). So he needs enough resistance to maintain muscle and could use to develop power. I'm going to weld up a sled out of scrap. Figure we should be able to cobble together a pretty good routine for him.

[XDDX]

thank you op

[MotorcycleBrah]

There are a lot of body weight exercise and so many good programs on youtube or IG.
For weight training I can really recommend kettlebell. I've got a 35 lbs and a 44 lbs kettlebell since my gym closed. There are so many awesome exercises for your whole body you can do with kettlebells and they are cheap and don't take up much room. It feels like every muscle hurts after completing this workout:



Also I've got a pullup bar and a punching bag. So I'm pretty set for home workouts.

[Mr.Marvel]

Thanks for the link.

The hardest thing right now is to find weights of any sort even kb’s

[Sacharine33]

Great thread thanks for the info

[CopeFear]

Great sticky

[CherryPopinski]

In on this, I haven't worked out in 2 weeks and am feeling absolutely disgusted. Need to bet back into my routine.

[BHall1991]

Nice thread

I’ll have to go through the videos but what have you guys found to work well with bodyweight stuff? High reps? Or same protocol as weights 8-12 reps?

And do you guys keep your diet the same?

I’m trying to find weights but maybe only able to get a weighted vest.

Was gonna focus on the basics squats push-ups pull-ups crunches for 5 x amrap and decrease rest time between sets.

The key to bodyweight training is the same as weight training, progressions.

Right now I'm not going above 6 reps or 30s for my main moves. My accessories are generally 5-10, core and calves can be 1m or 30ish reps.

Dieting pretty strict right now. Not having easy access to restaurants is making things pretty easy.

Seriously though learn the progressions..

I.E. Pushups -> Elevated Pushups -> Psuedo Planche Pushups -> Tuck Planche Pushups -> Straddle Planche Pushups -> Half Planche Pushups -> 1 Leg Planche Pushups -> Planche Pushups.

[SSM12]

Quick question sort of related. I have a bunch of bands and a makeshift bench setup(total plates doesn’t equal what I was benching though). I was thinking of running PSMF and lifting as hard as I can with what I have to try to eliminate as much muscle loss as I can, was wondering if this is the wrong diet to run if I can’t get into a really heavy program atm? Obviously I can run the diet. I have before. I know I’ll lose progress, but my goal is to cut down and stay relatively strong/in shape in the process. I’m at a loss on nutrition for the simple fact that I don’t have access to working out like I used to and I really don’t want to gain weight

[doreencairns76]

Much Thanks!

[Uber_Dad]

We have started intervals...22 sets of an exercise for a minute and thirty five seconds. Then 25 second rest to catch your breath.

So two 'sets' of two minutes for each exercise, jumping jacks, push ups, burpees, etc. It was the kind of thing we did in a group exercise class. You can google different exercises. I am definitely going to add some of the 'prison' exercises detailed. It is a pretty flexible plan.

I am not saying it's going to build a lot of muscle, but if you can't/don't run everyday, you can sweat a ton!!

[Blindead]

Dunno if anyone posted about this but I built my own plate loaded pulley for use at home and it’s pretty simple and cheap, can walk anyone through it.

[pogue]

Dunno if anyone posted about this but I built my own plate loaded pulley for use at home and it’s pretty simple and cheap, can walk anyone through it.

Feel free to post the instructions or a YT video of how you do it.

[Deezenutz]

If anyone's actually open to it try calisthenics/movement stuff. I've managed to maintain my gains from weightlifting for 6 years for the last year with just a pull up bar and some resistance bands. Plus it's pretty cool seeing yourself progress in movements instead of just pushing x amount of weight for reps. Couldn't hold a handstand for a second, a year later I'm doing freestanding HSPU's for 10 reps

[SSM12]

I just did my first full band workout. Don’t feel as activated as with heavy weights but it’s something.


I did bench(I actually have an ez bar and some plates for this)
Tricep Extensions
Bicep Curls
Lat Raises
Shoulder Press
Squat
Flies(high anchor)
Pull ups


Really not sure how I feel. Should I do this everyday or take a day off in between.

[codefreeze]

Thanks for this. Lost a lot of weight (which is good) but neglecting the exercise. I'll be doing the ex-con workouts.

Surprised thread has so little posts tbh

[mdk98]

Workout mat, set of dumbbells and you're pretty much set tbh. You can workout a lot of upper and lower body including arm muscle groups with dumbbells. A set of 10kg are not that expensive that's what i work with but im on a cut mainly.

[maori-rap]

I finally worked out how to do pull-ups at home (without a pull-up bar), I opened my rear patio doors and placed a 5ft barbell across the top of the doors. It is not ideal as the bar is not fixed in place, just my weight pulling it down. But it does work.

I used a barbell, but of course any solid metal pipe or bar would work.

[dannyg1217]

Lol if you don't have a home gym

[MuscLeFl3x]

nice

[MuscLeFl3x]

Lol if you don't have a home gym

lot of workout at home with out equipments tho

[MuscLeFl3x]

Feel free to post the instructions or a YT video of how you do it.

need 50 post before posting links and videos

[LeonLifts1]

If anyone is interested, I posted some Home workout videos on youtube (No weights, household items only!).

Youtube - LeonLifts