Good article that can be helpful during coronavirus times..
https://www.t-nation.com/training/build-muscle-at-home
Training at home with no gear
Training at home with no gear
"Man is what he reads." - Joseph Brodsky
Re: Training at home with no gear
1st: Thank you to all police, fire, nurses, doctors, and EMS dealing with the virus on the front lines. Stay safe!
Age/Gender: 42 Male
Goals: Primary MS
Program: Zulu
TB2: Black
Thanks for posting the article. There is plenty of "workout at home and keep your gains" stuff floating around YouTube. I got tired of the internet and realized I paid money for these books. You can improvise using the books as inspiration and plug in substitutions.
I don't have a home gym. Here is my stop gap for until the gym reopens with stuff I have laying around the basement.
I don't have a question. I just wanted to share my Rocky 4 workout with little equipment. There is hope if you don't have a home gym or a bench at your HQ.
Equipment available: (You might be able to still grab kettle-bells and weighted vests on Amazon)
Heavy bag
2x5 lumber
Carpenter A frame
Pull up bar
Rowing machine
Bow-flex adjustable kettle-bell 40 lbs
6 year old son who weights 40 lbs.
Weight vest to 60lbs.
Dip belt with chain
Monday
SQ- Goblet squats wearing the vest 5x10 with short rests. Might have my son get on my back if it gets too easy.
Weighted dips- Zulu progression on carpenter a frame
Dive bomb push ups x50
Decline push-ups on sofa 5x10 with son on back
Kettlebell curls 3x10, yeah I know, I have to.
Tuesday
Handstand push-ups on door working up to 5x10.
WPU Zulu progression
BW chin up ladders
Inverted rows with lumber and a frames. 3x AMAP rest pause
Fobbits
Wednesday Rest
Thursday
Repeat Monday
Friday
Repeat Tuesday
Saturday
Kettlebell SE circuit (I make sure I do something that hits the shoulders)
Disarmed or Heavy bag resets
May do ruck walk if it is nice outside.
Sunday: Rest
Everyday: GTG pushups (Pavel)
Age/Gender: 42 Male
Goals: Primary MS
Program: Zulu
TB2: Black
Thanks for posting the article. There is plenty of "workout at home and keep your gains" stuff floating around YouTube. I got tired of the internet and realized I paid money for these books. You can improvise using the books as inspiration and plug in substitutions.
I don't have a home gym. Here is my stop gap for until the gym reopens with stuff I have laying around the basement.
I don't have a question. I just wanted to share my Rocky 4 workout with little equipment. There is hope if you don't have a home gym or a bench at your HQ.
Equipment available: (You might be able to still grab kettle-bells and weighted vests on Amazon)
Heavy bag
2x5 lumber
Carpenter A frame
Pull up bar
Rowing machine
Bow-flex adjustable kettle-bell 40 lbs
6 year old son who weights 40 lbs.
Weight vest to 60lbs.
Dip belt with chain
Monday
SQ- Goblet squats wearing the vest 5x10 with short rests. Might have my son get on my back if it gets too easy.
Weighted dips- Zulu progression on carpenter a frame
Dive bomb push ups x50
Decline push-ups on sofa 5x10 with son on back
Kettlebell curls 3x10, yeah I know, I have to.
Tuesday
Handstand push-ups on door working up to 5x10.
WPU Zulu progression
BW chin up ladders
Inverted rows with lumber and a frames. 3x AMAP rest pause
Fobbits
Wednesday Rest
Thursday
Repeat Monday
Friday
Repeat Tuesday
Saturday
Kettlebell SE circuit (I make sure I do something that hits the shoulders)
Disarmed or Heavy bag resets
May do ruck walk if it is nice outside.
Sunday: Rest
Everyday: GTG pushups (Pavel)