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Here is my ultimate at home workout.
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By (user no longer on site) OP
over a year ago
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Just because the gyms have closed cos of the corona virus doesnt mean you have to stop workong out, you dont need heavy weight to see result the key to use is time under tension like 2 to 4 seconds reps, it recruits more muscle fibres by using this technique.
Here is my ultimate at home workout there are many things you can do but you have to improvise, all you need is 2 chairs and a broom stick, water bottles and backpack or sand. I will go through each body part here. I will be using a dip bar instead of the chairs.
Chest: Do push ups by having your feet on the ground you are only using 75% or by making it harder place them on the sofa thrn you are using 100% of your body weight, you can also use the chairs and use it for the outer chest place them so that your hands are just outside the shoulders, here is my tip by making push ups harder, focus on time under tension were a rep to last 2 to 4 seconds.
Back: Bent over rows 2 hands, use the broom stick and on each side place a bag and put in some water bottles, place your feet apart and bend over and place both hands on the bar and bring it up so it touches your belly button and hold it for a bit then down. here is a variation by one hand, lean down with the left hand and raise the other arm back up in the air then change it
Shoulders: Standing shoulder press, side lats, front raises, take the broom stick load the weights each side and take it from ground to above your head, for side lats take a water bottle on each hand and raise them on the sides the same goes for the front raises just take the hands and bring them forward, down and up.
Biceps: Biceps bar curls and biceps one arm curls load the broom stick with the weights and use both arms and for the biceps curl take a bag and load it.
Triceps: Triceps press take the bag and stand up but raise it up and down behind your head, another variation is to do it on the sofa or the dip bar.
Legs: Load the bag on your back and do normal squats.
Cardio: I have an excersize bike. I will dk 10 to 17km a day on it, if you dont you can stand and do jogging or if you have stairs you can walk up and down several times. I will be walking the stairs too.
Rep range: 10 to 15. For big body parts I recommended 10 reps but for the smaller higher reps such as side lats front raise 15 reps.
Frequency: I recommend working out with the weights 3 times a week but do cardio everyday as you cant go out.
Yoga: I would advise to do yoga as it is good for over all well being and by being inside so much it can help you to cope mentally as well. I already do ashtanga yoga with meditation and deep breathing.
Nutrition: It depends what your goal are and if you dont know your maintenance calories google tdee calculator then add or subtract depending if you want too gain weight or lose weight. I am in a calorie defic as I am doing the summer shredding .
How will you be training and what routine will you use  |
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This is actually a good post OP.
May I add some different variations of these excercises.
Chest; one hand push ups, wider hand push ups and explosive push ups (push yourself of ground).
Triceps; traingle pushups (hands together). Dips and tricep pushbacks (water bottle)
Biceps; one arm curls, pull ups and reverse curls.
Back; wide grip pull ups and resistance bands.
Shoulders; front raises, side raises and front rows. Handstand push ups if u can manage it.
Legs; lunges and sqauts, single leg squats and calf raises.
Abs; crunches, sit-ups, leg raises and bicycle kicks with 45 second planks
Cardio; burpees and skipping, star jumps and 30 second spot sprints.
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"Just because the gyms have closed cos of the corona virus doesnt mean you have to stop workong out, you dont need heavy weight to see result the key to use is time under tension like 2 to 4 seconds reps, it recruits more muscle fibres by using this technique.
Here is my ultimate at home workout there are many things you can do but you have to improvise, all you need is 2 chairs and a broom stick, water bottles and backpack or sand. I will go through each body part here. I will be using a dip bar instead of the chairs.
Chest: Do push ups by having your feet on the ground you are only using 75% or by making it harder place them on the sofa thrn you are using 100% of your body weight, you can also use the chairs and use it for the outer chest place them so that your hands are just outside the shoulders, here is my tip by making push ups harder, focus on time under tension were a rep to last 2 to 4 seconds.
Back: Bent over rows 2 hands, use the broom stick and on each side place a bag and put in some water bottles, place your feet apart and bend over and place both hands on the bar and bring it up so it touches your belly button and hold it for a bit then down. here is a variation by one hand, lean down with the left hand and raise the other arm back up in the air then change it
Shoulders: Standing shoulder press, side lats, front raises, take the broom stick load the weights each side and take it from ground to above your head, for side lats take a water bottle on each hand and raise them on the sides the same goes for the front raises just take the hands and bring them forward, down and up.
Biceps: Biceps bar curls and biceps one arm curls load the broom stick with the weights and use both arms and for the biceps curl take a bag and load it.
Triceps: Triceps press take the bag and stand up but raise it up and down behind your head, another variation is to do it on the sofa or the dip bar.
Legs: Load the bag on your back and do normal squats.
Cardio: I have an excersize bike. I will dk 10 to 17km a day on it, if you dont you can stand and do jogging or if you have stairs you can walk up and down several times. I will be walking the stairs too.
Rep range: 10 to 15. For big body parts I recommended 10 reps but for the smaller higher reps such as side lats front raise 15 reps.
Frequency: I recommend working out with the weights 3 times a week but do cardio everyday as you cant go out.
Yoga: I would advise to do yoga as it is good for over all well being and by being inside so much it can help you to cope mentally as well. I already do ashtanga yoga with meditation and deep breathing.
Nutrition: It depends what your goal are and if you dont know your maintenance calories google tdee calculator then add or subtract depending if you want too gain weight or lose weight. I am in a calorie defic as I am doing the summer shredding .
How will you be training and what routine will you use "
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By (user no longer on site) OP
over a year ago
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"Thank god I have weights, gym mats and other equipment..... i would go nuts without being able to workout. My only problem is i will miss the cardio  "
Yes the cardio there, do you have stairs? One way would be to run up and down. I do that as well |
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By (user no longer on site)
over a year ago
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"You should make a series of videos showing us the correct form for these exercises "
I'm sure she forgot the word naked there lols all the ladies would be loving that  |
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By (user no longer on site) OP
over a year ago
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"This is actually a good post OP.
May I add some different variations of these excercises.
Chest; one hand push ups, wider hand push ups and explosive push ups (push yourself of ground).
Triceps; traingle pushups (hands together). Dips and tricep pushbacks (water bottle)
Biceps; one arm curls, pull ups and reverse curls.
Back; wide grip pull ups and resistance bands.
Shoulders; front raises, side raises and front rows. Handstand push ups if u can manage it.
Legs; lunges and sqauts, single leg squats and calf raises.
Abs; crunches, sit-ups, leg raises and bicycle kicks with 45 second planks
Cardio; burpees and skipping, star jumps and 30 second spot sprints.
"
Ty pal and that is good examples too of it |
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By (user no longer on site) OP
over a year ago
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"You should make a series of videos showing us the correct form for these exercises
Naked of course 
I thought that went without saying, but yes that's how I envisaged it  "
Yes a naked instructional video  |
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By (user no longer on site)
over a year ago
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For cardio add in star jumps, skipping (with or without rope), butt kicks, boxing, anything like that. As energetically as you can for 2 mins at a time.
Jillian Michaels does an excellent workout, 30 day shred |
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By (user no longer on site)
over a year ago
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Pull up bars sold out on Amazon! 
Had to pull the skipping rope out of the garage! 5k run done on alternate days now- instead of once a week.
Great tips on here. Thanks!
Defo need to start yoga. Where do I start with this? |
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By (user no longer on site)
over a year ago
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I have a rucksack with 30kg of sand in, I've scrounged 30kg of weights and some dumbbell bars and have 2 50kg resistance bands.
I should be able to retain some strength with that.
Push ups tonight with the bag and weights in registered 130kg on scales so should be ok.
Single leg squats with the bag on, rows with the bag, deadlifts with the bands and the bag.
Have to make do |
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"Defo need to start yoga. Where do I start with this? "
Yoga With Adriene on YouTube is a great place to start. She has a whole set of 'yoga for beginners' videos.
Also groups sessions by categories, eg: length of practice, and has specific videos for all different kinds of thing. |
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By (user no longer on site)
over a year ago
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"Defo need to start yoga. Where do I start with this?
Yoga With Adriene on YouTube is a great place to start. She has a whole set of 'yoga for beginners' videos.
Also groups sessions by categories, eg: length of practice, and has specific videos for all different kinds of thing."
Thanks E. She looks hot (and fit!). I’ll give this a try tomorrow...probably with a throbbing erection! |
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By (user no longer on site)
over a year ago
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"Thank god I have weights, gym mats and other equipment..... i would go nuts without being able to workout. My only problem is i will miss the cardio "
Do a 30 min HIIT.
Or this one is awesome: https://youtu.be/cZnsLVArIt8
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By (user no longer on site)
over a year ago
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Husband bought a full on gym for at home before Christmas...... gutted cos now I shall have to bloody use it......can you do weights whilst eating crisp hmmmmm  |
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By (user no longer on site) OP
over a year ago
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"For cardio add in star jumps, skipping (with or without rope), butt kicks, boxing, anything like that. As energetically as you can for 2 mins at a time.
Jillian Michaels does an excellent workout, 30 day shred "
That sounds like a good cardio workout as well |
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By (user no longer on site) OP
over a year ago
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I have just posted a pic of me doing some training at home and here I am doing the biceps bar curl. I loaded the bags with the broom stick, you can load it up with 20kg or more and training with time under tension |
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