Home workout help

[BettySwollocks2]

I'm in the process of moving house and job into a new area and due to the dates won't be able to afford to sign up to a new gym for 5 to 6 weeks, now we all know how you start to feel after a week out the gym let alone 6 so was looking to do some sort of home workout routine, alongside football on a Saturday and 2 runs of 5-10k a week.

Can any of you recommend home workout routine that I could use to try and maintain muscle mass as much as possible, btw I don't own or intend to buy any dumbbells or kit as it's only for the short term.

Thanks in advance

[BettySwollocks2]

no one being particularly forthcoming, maybe this would be better off in the lounge...

if it helps, i would need probably 3 workouts a week to be quite cardio intensive body weight workouts, pressups, burpess, jumping jacks, pull ups will be difficult without tearing a door frame off or something

[natcot]

Depending on your personality working out at home can be a real chore, it's so easy to let your start times slip or just miss the session all together as there will always be something that you should be doing. For this reason I try and structure my workouts by either following a video from youtube or using one of the apps on my phone. It's not nearly as good as training with a partner, but it's certainly better than training on your own.

If I were unable to use any equipment then I would concentrate on Tabata workouts, nice and simple and really get your working hard (being sweaty in the house isn't great though) So some exercises like you've already mentioned

20 seconds of push ups (plenty of advanced press ups out there to challenge you)
10 seconds rest
20 seconds jumping squat
10 seconds rest
20 seconds Jump lunges
10 seconds rest
20 seconds burpees ( you love these right?)
10 seconds rest

repeat again for a total of 4 mins then take a longer rest and repeat as many times as you can. You'll not do too many sets!

Download a tabata timer to your phone to keep you honest, or even use one of the apps specifically for this
Iphone tabata timer: https://itunes.apple.com/us/app/tabata-exercise-in...
Iphone workout app: https://itunes.apple.com/us/app/body-weight-fat-lo...

plenty of others out there, I just happen to be a fan of this guy's simple approach

[Hoofy]

Absolutely loads of videos on YouTube. Have a search and see what appeals to you. Don't search for "bodyrock" as you might get distracted from exercise.

[Hoofy]

ISTR you're quite strong?

Shoulders: handstand press ups (against a wall if necessary), followed by pike push ups.
Chest: wide and narrow push ups, supersetted. Then pseudo planche push ups (or planche push ups if you're a beast!)
Back: pull ups on a doorframe (what do you mean you can't hang off the doorframe with your fingertips?)
Legs: bulgarian squats - plyometric followed by slow, superset; then genie press (just hold a bag of books to your chest).

[BettySwollocks2]

Hoofy said:

ISTR you're quite strong?

Shoulders: handstand press ups (against a wall if necessary), followed by pike push ups.
Chest: wide and narrow push ups, supersetted. Then pseudo planche push ups (or planche push ups if you're a beast!)
Back: pull ups on a doorframe (what do you mean you can't hang off the doorframe with your fingertips?)
Legs: bulgarian squats - plyometric followed by slow, superset; then genie press (just hold a bag of books to your chest).

Reasonably strong, 400kg+ combined squat DL and bench, the problem with pull ups on the doorframe, is im not sure the woodglue will hold 97kg...

I like the idea of the tabata stuff, will allow me to keep all muscles working and still be cardio intensive, looking to use this month off to lean down to around 90-92kg as belly fat is too high for my liking. maybe 5 to 7kg is too much weight to lose but will see.

ill have to look up genie presses and bulgarian sqiats, but this is all good info guys keep it coming, thanks.

Edited by BettySwollocks2 on Tuesday 4th March 14:01