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How to Work Out at Home, If You Absolutely Must

How to set up a routine

  • Get in three sets of 8-10 reps of four movements, two for your upper body, and two for your lower body.
  • You can "super-set" or alternate to make them go quicker. (one lower body, then an upper body exercise, so one half of your body is resting while the other is working.)
  • If you need more instruction, several dumbbell/bodyweight routines will give you more specific instructions.

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IDEA EXTRACTED FROM:

How to Work Out at Home, If You Absolutely Must

How to Work Out at Home, If You Absolutely Must

https://www.vice.com/en_us/article/j5y4vb/how-to-work-out-at-home

vice.com

5

Key Ideas

The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

You can gain a lot from giving physical activity a real place of privilege in your schedule and devoting a good amount of time and attention to it. Apart from getting your blood pumping, the real benefits are creating time for your own interests and allowing yourself to check out mentally while focusing on simple tasks.

Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

How to set up a routine

  • Get in three sets of 8-10 reps of four movements, two for your upper body, and two for your lower body.
  • You can "super-set" or alternate to make them go quicker. (one lower body, then an upper body exercise, so one half of your body is resting while the other is working.)
  • If you need more instruction, several dumbbell/bodyweight routines will give you more specific instructions.

Do what you can

Human bodies can get stronger and more capable faster than many people think, but it takes more equipment than a few resistance bands and dumbbells.

On-ramping yourself in small doses to new habits can be helpful, but bigger bites may make the new habits stick. However, this is a great time to maintain your strength in different ways.

SIMILAR ARTICLES & IDEAS:

Your goals with home exercising
Your goals with home exercising

Consider what you're trying to achieve.

  • If your goal is general health and well-being, a pleasant stroll is sufficient.
  • If you want to lift heavy weigh...
Heavy kettlebells

Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.

By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**

Resistance bands and a stick

Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.

Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.

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High-intensity interval training (HIIT)

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:

  • Jogging light...
HIIT home workout

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:

  1. Dynamic Warm-up
  2. Bodyweight Squats
  3. Push-ups
  4. Star Jacks (or other dynamic exercises)
  5. Inverted Row (or other pull exercises)
  6. Plank (or other core exercises).
  7. A stretching to cool down.
No More Gym Visits

As the novel virus spreads across the world, most people are at home in a lockdown. Personal trainers recommend a few ways to work out from the comfort of your home, without any high-tech equipment...

Home Work Outs

Burpees are a quick push-up and jump combination that can be done easily on a flat surface. It’s a good idea to start with five to ten of them, and then challenge yourself with 100 in one go.


Air squats are an effective basic lower body exercise that can be done anywhere and combined with push-ups, mountain climbers and lunges, become a full body work out.

Work Out Creativity

Simple movements can be made challenging and more effective by holding them at key positions(like the bottom movement of a squat), making the muscles work harder. Any exercise that gets your heart pumping and makes you uses oxygen as fuel for the muscles is a cardio exercise.


Home furniture, like a chair, can be used to support your squats and also your upper body during tricep dips. For weights, broomsticks or jugs full of water can be used.


Keep washing your hands, eating healthy, and hydrating yourself, while getting plenty of sleep.

CrossFit definition

It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts.

Each day, t...

Scalable based on your skill

Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.

CrossFit is perfect for...
  • Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.
  • People looking for support and community: Every CrossFit gym has a really tight-knit community feel to it.
  • Fitness fanatics: The general protocol is 3 days on, 1 day off, but many CrossFitters end up at the gym more frequently. 
  • Masochists: You’ll often be in situations where you use all your effort to finish a workout and continue to push yourself beyond.
  • Former athletes: You get to compete with people in your class and go online to see how you did against the world’s elite CrossFit athletes.

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Calisthenics
Calisthenics

Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
You don't rely on anything but a person's own...

Get your body ready

Before you start doing any exercises, make sure you're all warmed up.
Do 5-10 minutes of cardio, just to get your heart rate up a bit.
Motivation tip: Listening to music can help you feel motivated throughout your workout.

Mountain climbers

Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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Sore Is Not Always Good

While it feels satisfying to have sore, aching limbs, and a sign of a good workout. This is entirely unnecessary and one can eliminate the soreness by doing slow reps, or avoiding eccentric (muscle...

Heavy Lifting For Bulk

One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed. 

A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.

Using Scales

Scales are actually useful in providing you with information about your general progress and direction.

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The P.A.U.L. method (10 minutes)
The P.A.U.L. method (10 minutes)

Choose one exercise for each of the following four categories:

  • P- Plyometric cardio (e.g., Jumping Jacks)
  • A- Abs (e.g., Plank)
  • U- Upper Body (e.g., Push-Ups)
A HIIT circuit (beginners and advanced)
  • Jumping Jacks: 20 reps or 40 reps
  • Squat: 10 reps or 20 reps
  • Incline push-up: 10 seconds or 20 seconds
  • Plank: 30 seconds or 40 seconds
  • Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

Complete this circuit three times with a 30-second rest between each round.

The 3-HIIT wonder (10 minutes)
  • 40 Speed Skaters
  • 10 Floor Burpees
  • 15 Leg Lift + Hip Lift

Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

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The basics to succeed in the gym:
  1. Commit to the long-term process.
  2. Don't treat exercise as something to do when it's convenient. 
  3. Great results come from great focus, not a great variety.
Don't focus on the short-term results
  • The goal is not to lose 40 pounds in the next 12 weeks, but to regain your health for the rest of your life.
  • The goal is not to bench press 300 pounds, but to be the guy who never misses a workout.
  • The goal is not to sacrifice everything to get your fastest time in next month's race, but to be faster next year than you are today.
Focus on the best exercises

People often waste time in the gym bouncing around without any real goal, doing a little bit of this machine and a little bit of that machine

The simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver. 

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The Repeated Bout Effect
The more you repeat a behavior, the less it impacts you because you become accustomed to it.
Examples Of The Repeated Bout Effect
  • When you haven't done much strength training, doing 30 pushups will make you stronger. But after a few months, an extra of 30 pushups isn't really building new muscle.
  • When you drink coffee for the first time, you notice an immediate caffeine spike. But after years of consumption, one cup of coffee seems to make less of a difference.
3 Lessons On Improvement
  • Doing a light amount of work is a great way to reduce the pain of difficult sessions.
  • The amount of work that you need to do to reach your maximum level of output is higher than what you are doing now.
  • Deliberate practice is critical to long-term success. Doing the same type of work over and over again is a strange form of laziness.

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It's a challenge
Many of us stray away from stepping out of our comfort zone, leaving our lives and bodies in a stagnant state.

CrossFit can provide a challenge both mentally and physically.

You will see results

If you commit to regular attendance to CrossFit, your strength will improve. Your endurance will improve. Your overall health will improve, as will your bodily aesthetics.

It creates empowerment

When you complete workouts you didn't deem possible, you'll discover a new meaning to the word intensity in all facets of life.

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