Closed Gym - How to effectively workout at home?

[Polst89]

Hi guys, title says it all.
I have been lifting for a couple of years now, I was on 5/3/1 and was finally getting some good strenght gains but the italian government just closed the gyms.

I own a 15 kg a 10 kg and a 5kg dumbbell and some pretty good power bands (100 kg resistance), is there anything i can do to, at least, not lose too much muscle?

THANK YOU!

[SuffolkPunch]

This is good: https://www.strongerbyscience.com/no-gym/

[paulinkansas]

When I was a teenager I had no free weights. So I picked up my 80 pound german shephard for exercise. Sort of like a combination of squat/deadlift.

[TheAthlete1992]

The above posts are all all great examples, except my dog only grew to 40lbs for some reason.....

That being said I signed up for Madbarz premium and have just been doing there programs on there since April. I actually feel like I’m in the best shape of my life right now. If you sign up on their website it’s really cheap for premium. Or you can download it and do the free workouts.

I don’t know body weight training has just hit different. Also it’s easy on the joints lol

I would recommend buying a pull-up bar though. They are pretty cheap.

-Brando

[OldFartTom]

When I was a teenager I had no free weights. So I picked up my 80 pound german shephard for exercise. Sort of like a combination of squat/deadlift.

And the repeated bites toughen the skin of your arms and the mind too...

[CanadaBuilder4]

Pull Ups. Frequency Method. Install a door mounted one near where you work (if working from home) or near where ever you are often.

Push ups.

Backpack walking. Or weighted vest.

Odd object lifting.

If you can somehow manage to acquire it, buy, or borrow, get an olympic bar and plates. You can always DIY a rack and bench if needed, but you probably want to buy them too.