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LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
41211 posts

Daily home workouts for the H&F Board with minimal equipment..
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

This post was edited on 3/17 at 2:14 pm


tenderfoot tigah
LSU Fan
Red Stick
Member since Sep 2004
5234 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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.


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Bocephus229
Georgia Fan
Valdosta
Member since Nov 2018
250 posts

re: Daily home workouts for the H&F Board with minimal equipment..
My new assault bike is being delivered this afternoon . Any good recommendations for workouts?


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: Daily home workouts for the H&F Board with minimal equipment..
Assault bikes kick ass.

Go to WODwell.com and sort by the assault bike filter.


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LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
41211 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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


Bocephus229
Georgia Fan
Valdosta
Member since Nov 2018
250 posts

re: Daily home workouts for the H&F Board with minimal equipment..
Awesome. Thank you. I am putting it together tonight and will have my first workout on it in the morning.


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
41211 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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..


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jennyjones
New Orleans Pelicans Fan
New Orleans Saints Fan
Member since Apr 2006
7238 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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 at 11:22 pm


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ThePoo
LSU Fan
Work
Member since Jan 2007
59316 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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


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LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
41211 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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.


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LSUfan20005
LSU Fan
Member since Sep 2012
6162 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5319 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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?


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Aristo
LSU Fan
Baton Rouge
Member since Jan 2007
10541 posts

re: Daily home workouts for the H&F Board with minimal equipment..


burgeman
Southeastern LA Fan
Member since Jun 2008
9423 posts
 Online 

re: Daily home workouts for the H&F Board with minimal equipment..
Sandbags are legit workout items. Just did my first workout using them and it was rough.


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
41211 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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.


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LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
41211 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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.
This post was edited on 3/25 at 8:54 pm


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
41211 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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.
This post was edited on 4/7 at 9:55 pm


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tigerbait17
LSU Fan
Baton Rouge
Member since Oct 2014
659 posts

re: Daily home workouts for the H&F Board with minimal equipment..
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



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