deepstash

Beta

Get an account to save ideas & make your own & organize them how you wish.

STASHES TO GET YOU STARTED

© Brainstash, Inc

deepstash

Beta

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.

82 SAVES


This is a professional note extracted from an online article.

Read more efficiently

Save what inspires you

Remember anything

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:

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.

8 more 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.

3 more ideas

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.