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Started By
Message
Daily home workouts for the H&F Board with minimal equipment..
Posted on 3/17/20 at 2:05 pm
Posted on 3/17/20 at 2:05 pm
Basic Equipment
Kettlebell
DB
Pull-bar
Wall Ball
Plyo Box
Jump Rope
Other Equipment
Barbell w/bumper plates
Rower
Elliptical/Treadmill
Rings
Why did I buy this death machine?
Assault Bike
I'll try and post something everyone can do every day if they have some basic equipment at home. I'll include more from the other lists if enough say they have it at home.
Post your times if you decide to do this and whether you scaled it or not.
3/17/2020 Workout
KB swings 53ish/35ish and Burpees FT
50-40-30-20-10
If this is too much volume, drop down to 40-30-20-10 or 30-20-10
Kettlebell
DB
Pull-bar
Wall Ball
Plyo Box
Jump Rope
Other Equipment
Barbell w/bumper plates
Rower
Elliptical/Treadmill
Rings
Why did I buy this death machine?
Assault Bike
I'll try and post something everyone can do every day if they have some basic equipment at home. I'll include more from the other lists if enough say they have it at home.
Post your times if you decide to do this and whether you scaled it or not.
3/17/2020 Workout
KB swings 53ish/35ish and Burpees FT
50-40-30-20-10
If this is too much volume, drop down to 40-30-20-10 or 30-20-10
This post was edited on 3/17/20 at 2:14 pm
7
Posted on 3/17/20 at 11:14 pm to LSUAlum2001
About 150 pullups today.
Tomorrow dumbbells for shoulders, then abs.
Legs the next day that will include squat jumps and as many pistol squats that I can possibly stand.
Tomorrow dumbbells for shoulders, then abs.
Legs the next day that will include squat jumps and as many pistol squats that I can possibly stand.
Posted on 3/18/20 at 7:14 am to LSUAlum2001
My new assault bike is being delivered this afternoon . Any good recommendations for workouts?
Posted on 3/18/20 at 8:53 am to Bocephus229
Assault bikes kick arse.
Go to WODwell.com and sort by the assault bike filter.
Go to WODwell.com and sort by the assault bike filter.
Posted on 3/18/20 at 9:27 am to Bocephus229
quote:
My new assault bike is being delivered this afternoon . Any good recommendations for workouts?
Intervals.
6 rounds
20 secs sprint
100 secs at 40-50 rpm
Posted on 3/18/20 at 11:24 am to LSUAlum2001
Awesome. Thank you. I am putting it together tonight and will have my first workout on it in the morning.
Posted on 3/18/20 at 8:27 pm to Bocephus229
Today: Biceps and Assault bike
DB Curls 3x8 30lb
1 min on the Assault Bike after every set at 60+ rpm
Ez Barbell Curls 3x8 85lb
1 min on the Assault Bike after every set at 60+ rpm
Pull-up negatives 3x4 at BW
1 min on the Assault Bike after every set at 60+ rpm
Finished with 102 cals combined on the bike
Biceps didn’t like holding on to those negatives..
DB Curls 3x8 30lb
1 min on the Assault Bike after every set at 60+ rpm
Ez Barbell Curls 3x8 85lb
1 min on the Assault Bike after every set at 60+ rpm
Pull-up negatives 3x4 at BW
1 min on the Assault Bike after every set at 60+ rpm
Finished with 102 cals combined on the bike
Biceps didn’t like holding on to those negatives..
Posted on 3/18/20 at 11:19 pm to LSUAlum2001
quote:
My new assault bike is being delivered this afternoon . Any good recommendations for workouts?
Intervals.
6 rounds
20 secs sprint
100 secs at 40-50 rpm
I just got a Rogue Echo Bike recently. This is pretty much how I have been doing my intervals.
This week with no gym access I’ve been doing the bike after 30-40 minutes of incline walking on my treadmill.
I’ve been alternating upper body and lower body days with Various body weight w/ pull-up bar, TRX and resistance band exercises.
So far so good
This post was edited on 3/18/20 at 11:22 pm
Posted on 3/19/20 at 1:38 pm to LSUAlum2001
For those that dont have much at home. If you have an academy by you check them out. I just bought an adjustable weight bench with rack, bar, and over 100lb in weight for $120. They are throwing all this shite on sale but the weight and excercise section is getting cleaned out quickly
Posted on 3/19/20 at 9:25 pm to ThePoo
I’ll probably go grab some DBs: 40s, 60s and 70s.
Today was long..Shoulders & Rowing
Strict Barbell Presses: 3x5@165
250M row after each set
Barbell Front Raise: 3x8@85
250M row after each set
SA Side Raise: 3x8@40
250M row after each set
SA Rear Raise: 3x8@30
250M row after each set
SA DB Press: 3x10@50
250M row after each set
Rows were all 1 min long. Pushed the final row and managed 302M in a min but I was gassed 40 secs in after going balls to the wall.
Today was long..Shoulders & Rowing
Strict Barbell Presses: 3x5@165
250M row after each set
Barbell Front Raise: 3x8@85
250M row after each set
SA Side Raise: 3x8@40
250M row after each set
SA Rear Raise: 3x8@30
250M row after each set
SA DB Press: 3x10@50
250M row after each set
Rows were all 1 min long. Pushed the final row and managed 302M in a min but I was gassed 40 secs in after going balls to the wall.
Posted on 3/21/20 at 10:02 am to Bocephus229
Intervals are the most common workout on the Assault Bike, but it’s really underrated for just spinning. I’ll often put headphones on and watch a show and get a moderate 20min in.
Posted on 3/21/20 at 3:28 pm to LSUfan20005
All I’ve got right now is 20lb dumbbells. I just did a sloppy Circuit. Anyone have any good routines for just using 20lb dummbells?
Posted on 3/22/20 at 1:26 pm to LSUAlum2001
Posted on 3/22/20 at 3:37 pm to Aristo
Sandbags are legit workout items. Just did my first workout using them and it was rough.
Posted on 3/22/20 at 7:25 pm to burgeman
Today was leg day with 6x10 GHD sit-ups and 6x15 Hyperextensions mixed in..
Back Squat 4x5
Front Squat 4x5
Front Rack Barbell Lunge 3x8
Romanian DLs 3x5
Didn’t go too heavy today.
Back Squat 4x5
Front Squat 4x5
Front Rack Barbell Lunge 3x8
Romanian DLs 3x5
Didn’t go too heavy today.
Posted on 3/25/20 at 8:53 pm to LSUAlum2001
Today was some back work..
Inverted BB Rows: 3x12
Incline DB Rows: 3x8-10 with 50s
Bent over BB Rows: 3x10 with 135
Renegade DB Rows: 3x12 with 50s
After every set either 1 min AB (12-14 cals) or 1 min row (~250M). It turned into a set every 3 min for about 38 min workout.
Followed by some Deadlifts at 315. Worked up to 315 and hit a single every 2 min. My abs are still sore as shite from all of those GHDs on Sunday.
Inverted BB Rows: 3x12
Incline DB Rows: 3x8-10 with 50s
Bent over BB Rows: 3x10 with 135
Renegade DB Rows: 3x12 with 50s
After every set either 1 min AB (12-14 cals) or 1 min row (~250M). It turned into a set every 3 min for about 38 min workout.
Followed by some Deadlifts at 315. Worked up to 315 and hit a single every 2 min. My abs are still sore as shite from all of those GHDs on Sunday.
This post was edited on 3/25/20 at 8:54 pm
Posted on 4/7/20 at 9:46 pm to LSUAlum2001
Leg day again..
Back Squat: 245x5, 265x5, 285x5
Front Squat: 185x5, 205x5, 225x5
Elevated Split Squat: 95x6x3 (each leg)
Worked in 6x10 GHD sit-ups and 3x10 hyperextensions
I had a lever belt on in the 285 set and the fricking steel snapped in the middle of the set and the belt fell off.
Triceps tomorrow.
Back Squat: 245x5, 265x5, 285x5
Front Squat: 185x5, 205x5, 225x5
Elevated Split Squat: 95x6x3 (each leg)
Worked in 6x10 GHD sit-ups and 3x10 hyperextensions
I had a lever belt on in the 285 set and the fricking steel snapped in the middle of the set and the belt fell off.
Triceps tomorrow.
This post was edited on 4/7/20 at 9:55 pm
Posted on 4/9/20 at 7:58 pm to LSUAlum2001
An easy one for yall but was no fun at all:
1 minute on and 1 minute off
100 burpee box jumps
If no box then 100 burpees w/air squat
1 minute on and 1 minute off
100 burpee box jumps
If no box then 100 burpees w/air squat
Posted on 4/12/20 at 9:04 am to LSUAlum2001
Workout yesterday.
30 seconds for each exercise (as many reps as you can) 20 second rest between each exercise.
Side to side sprawls
Pushups to Everest position
Dying cockroaches
Judo pushups
Russian twists
Then repeat....5 rounds of that.
30 seconds for each exercise (as many reps as you can) 20 second rest between each exercise.
Side to side sprawls
Pushups to Everest position
Dying cockroaches
Judo pushups
Russian twists
Then repeat....5 rounds of that.
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