At Home Routine's

Discussion in 'Health and Fitness' started by TurtleHermit, Jul 13, 2013.

  1. TurtleHermit

    TurtleHermit New Member

    Hey

    I work 40 hours just like most everyone, but my shifts are leaving me with little or no time to train outside of home, I was wondering if anyone had some good tips for a at home routine where I can fit in simple exercises through out the day. I do have a family so leaving them stranded isn't always an option. :hat:

    Bow-flex is available to use, Wii fit, balance boards. small free weights, trampoline. If anyone is interested in sending me some ideas that would be appreciated.

    Turtle Hermit
     
  2. Bozza Bostik

    Bozza Bostik Antichrist on Button Moon

    Why don't you do some bodyweight stuff?

    There's tons of routines on the internet. Here's a few.

    http://www.fitness666.com/p/bodyweight-666.html

    I used to grab routines from the crossfit bodyweight PDF. It's simple to use and everything is already made up for you.

    http://cfmoncton.files.wordpress.com/2009/02/comprehensive-bodyweight-workout-list-v15.pdf

    People speak highly of Ross Emwhatshisnames site. Never used it myself but...

    http://rosstraining.com/blog/

    I started out with Body By Fish's routines.

    http://www.trainforstrength.com/workout1.shtml
     
  3. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    planks are probably the simplest and most time-efficient thing you can do.

    rows, romanian deadlifts, goblet squats and overhead presses with the free weights are good for back, shoulder and hip health, as well as some measure of strength if the weights are heavy enough. i'd suggest setting aside a specific amount of time (10 minutes is a good amount, but less can be used if time is a constraint) and doing as many good reps as you can in that time, gauging progress by amount and quality of reps, going to a heavier weight if needed after you get, say, 10-15 reps every 5 minutes (or 20-30 in 10).

    5 minutes each of rowing, pressing, RDLs and planking makes for a good workout that can be done on the spot and lasts only 20 minutes. move the lifting to 10 minutes and it's still only 35.
     
  4. SoKKlab

    SoKKlab The Cwtch of Death!

    Hello
    Good advice in this thread re: Bodyweight stuff. And also 35 min seshs etc.

    I do a few training sessions at home per week (10 to 35 minute jobs). As I work approx 70 hours a week. I can only get to the gym once a week at the mo to lift some iron. So I know where you're coming from timewise.

    One of those seshs is a Strand Pulling/ Cable/ Expander type sesh. About 35 mins.

    If you've use of a Bowflex. Then it might be easiest to do some kind of bodysplit. Use your lighter dumbells to do your warmups. And have a crack at some of the exercises Fish said (Goblet Squats etc).

    Bowflex workout could be something like this:

    Day 1 Legs (30 minutes) - Squats (6 sets), Ham Curls (3 sets), Calf Press (3 sets) + 3 sets of one other Leg Exercise (Can you do Leg Presses on the Flex?)

    Day 2 Chest + Triceps (20 minutes) Cable Flyes (4 sets), Bench Press (6 sets), Some kind of Tricep Press and Pulldown (4 sets)

    Day 3 Back + Biceps (30 minutes) (Deadlift x 5 sets - if you can do one on a Bowflex?) Lat Pulldown 4 sets, Seated Row 4 sets). If no Deadlifts then do 6 sets of Seated Rows and 6 sets of Lat Pulls plus 4 sets of one other Back exercise

    Day 4 Shoulders (20 minutes) Shoulder Press (6 sets), Bent over shoulder row (4 sets), Side shoulder raise or row (4 sets)

    Day 5 (Off)

    Day 6 (Repeat Day 1 or take another day off and then Repeat Day 1 thru 4).)

    Alternatively make even shorter weights sesh (as per Fishbury) and add some balance and bodyweight stuff.

    Really though I'm guessing you want to keep your sessions to under 30 mins per? Because that's the most kind of time you can get to yourself.

    Below is a 5 exercises workout with the Bowflex Ultimate on Youtube caught my eye as a superquick 'all body' workout.

    If you did at least 5 sets of the Squats per sesh. And 3 sets of all the others. The whole thing might take you 20 mins- And you could do that twice a week. And add 1 or 2 short 'body part' workouts on alt days.

    As in 5 exercise workout on mondays and fridays. Coupla others ie: Shoulders once per week etc:

    [ame="http://www.youtube.com/watch?v=kECdld2B2n0"]http://www.youtube.com/watch?v=kECdld2B2n0[/ame]

    Cable Fly (Chest), Lat Pulldown (Back etc), Bicep Curl, Squat (Legs) and Leg Extension

    For time I'd do most of my balance, abs and mobility work as a coupla separate 10 minute seshs. Or I'd do the before my weights seshs at least 3 ties a week for the first 5 mins or so of the workout.

    You might want to add some Plyometrics (Jumping, Springing, Bounding). Do no more than 10 minutes twice a week. And keep the amount of work down to no ore than 12 jumps per session at first. Start with Broad Jumps fro standing (do these before any weights exercises).

    Good Luck
     
    Last edited: Jul 13, 2013

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