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Sandtrap
LSU Fan
Baton Rouge
Member since Nov 2006
2141 posts

Looking for at-home exercises for muscle groups.
It’s becoming more and more obvious that Louisiana is going to likely be quarantined for a while and gyms will be shut down. I waiting too long to order at-home stuff because didn’t want to spend $2k to have an average garage gym. Regretting that decision now. Anyway, hope to get a pull-up bar and some type of dumbbells soon. For now, I’m just trying to get a list of good exercises to pair or use for at-home workouts.

I’m mainly going to use forms of pushups and flys for my chest.

Back will be pull-ups when I get my bar. Some type of rows.

Legs I’ve got wall sits and Bulgarian split squats. Lunges too.

Shoulders side and front lifts. YWTL

Abs I feel good about number of exercise (sit-ups, planks, mountain climbers, leg lifts, hip lifts, etc)

Biceps and Triceps seem to get more secondary work. Besides chin-ups and diamond/hands close pushups, I am struggling to think of others.

Any help expanding this list would be much appreciated. Really missing the gym this week. Last week was sort of a blur with it all. This week reality set in that it may be a long time before I’m back lifting again.


Spec1
LSU Fan
Lost but making good time
Member since Jan 2015
1479 posts

re: Looking for at-home exercises for muscle groups.
YouTube
Athlean-X


Walter White
LSU Fan
Judice Inn Booth 1
Member since Sep 2012
2970 posts

re: Looking for at-home exercises for muscle groups.
Anything around the house you can use in place of dumbbells? Maybe fill an empty milk jug with sand? For biceps you could do bicep curls and hammer curls and for triceps you could do dips (no weights needed) and tricep kickbacks.


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lsu777
LSU Fan
westlake
Member since Jan 2004
14719 posts

re: Looking for at-home exercises for muscle groups.
Don't need anything more than cg pushups and chins for arms. Just do high volume, but you can put two chairs together and do dips and you can do bench dips. Can also do extensions using bodyweight and a bench or even against the wall.

For shoulders, take a big can of beans in each arm to do high volume side lateral. Use a small can on the ywt

For calves, do high volume calf raises, like working up to 1000 a day frequency method style, if you have a small piece of a 2*4 that works good as a calf block

For upper legs..... Squats, one leg squats, lunges(try lunging 1/4 mile), wall sits, Nordic curls, bodyweight leg curls(use a rag under each foot to allow foot to slide). Furniture sliders work great too.

For glutes- hip thrust and frog thrust.

For back, you can do levers or rows even using a large table.



Instead of dumbbells though, get the pull up bar and a set of rings, then later get a weighted vest. You will not be sorry you got the rings, opens a shite ton of exercises up and it's all you really need.

Some of the best rings are in the link below

LINK
This post was edited on 3/24 at 8:04 am


Hot Carl
Atlanta Braves Fan
You get what you pay for
Member since Dec 2005
49449 posts

re: Looking for at-home exercises for muscle groups.
quote:

then later get a weighted vest.


Which one do you recommend and what all do you recommend doing with it? I think it’d be beneficial just running/sprinting and riding a bike, besides pull-ups and the like. I like the one Rogue makes, mainly the look and all the weight you can work up to. I’d think ease of transitioning weights would be a priority as well.


lsu777
LSU Fan
westlake
Member since Jan 2004
14719 posts

re: Looking for at-home exercises for muscle groups.
Cross101 80lbs adjustable vest on Amazon


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LSU Patrick
USA Fan
Member since Jan 2009
62667 posts
 Online 

re: Looking for at-home exercises for muscle groups.
quote:

YouTube
Athlean-X



I love this channel.


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Rep520
Arizona Fan
Member since Mar 2018
10365 posts

re: Looking for at-home exercises for muscle groups.
quote:

For glutes- hip thrust and frog thrust. 


This was what I saw missing from OP's plan. If he does:

Pushups
Pullups
Split squats/lunges
Hip thrust

As the core of his work, then adds an acessory for any body part he wants extra work for, he should be fine.

A simple template is also just picking a number and working to it. Say 150 pushups. Just do the number of sets it takes until you hit that #. When it takes fewer than 5 sets, bump the #.


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Sandtrap
LSU Fan
Baton Rouge
Member since Nov 2006
2141 posts

re: Looking for at-home exercises for muscle groups.
Thanks for all of the info! Appreciate it!


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