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Started By
Message
Looking for at-home exercises for muscle groups.
Posted on 3/23/20 at 11:47 pm
Posted on 3/23/20 at 11:47 pm
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.
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.
3
Posted on 3/24/20 at 5:14 am to Sandtrap
YouTube
Athlean-X
Athlean-X
Posted on 3/24/20 at 7:04 am to Sandtrap
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.
Posted on 3/24/20 at 7:04 am to Sandtrap
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
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 3/24/20 at 8:04 am
Posted on 3/24/20 at 12:22 pm to lsu777
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.
Posted on 3/24/20 at 12:34 pm to Hot Carl
Cross101 80lbs adjustable vest on Amazon
Posted on 3/24/20 at 2:19 pm to Spec1
quote:
YouTube
Athlean-X
I love this channel.
Posted on 3/24/20 at 2:51 pm to lsu777
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 #.
Posted on 3/24/20 at 5:18 pm to lsu777
Thanks for all of the info! Appreciate it!
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