Working out from home

I kind of accepted that I won't go to the outdoor gym or mountain bike for a while and started to focus more on working out at home.
So I have been watching a lot of youtube videos lately and trying out exercises with bodyweight and dumbells.

These are the ones I like for different muscle groups.
Legs
Front squats, lunges, pistol squats.
Back
Deadlifts, rows
Chest
Push-ups, archer push-ups
Shoulders
Shoulder presses, pike push-ups, side and back raises
Triceps
Diamond push-ups, triceps kickback
Biceps
Bicep push-ups (very high strain on the wrists), curls holding the arms at the different angles
Abs
I only do L-sit here and need to experiment more. I really miss toes to bar and windshield vipers from the outdoor gym.

You can add weights in a backpack for the push-ups and also do normal push-ups at an angle using chairs. Please dont do them in a negative angle with weight in the backpack. It hurts when the weights smack the back of your head If you want to make them easier you can start doing them against the wall. If not having dumbbells you can use a bottle of water or other weight to create some more resistance. Front squats and pistol squats can be made easier by holding at the doorframe.
Doing a lot of push-ups puts strain on the wrist so I was going to order a push-up bar but it is sold out here. I'm not the only one to work out more from home 😊’
I also started a few days ago with a resistance band but I only do one chest and one back exercise with it for the moment.
I really miss my olympic rings.

For cardio, we have a stationary bike and I might get a new skipping rope. My current one is a speed rope and is insanely noisy on the balcony.
I hope this helps someone that cant go to the gym for a while.


Anybody else here that works out from home for the moment?

Post Edited (Deep_sleep) : 4/10/2020 5:19:24 PM (GMT-6)

I’ve always worked out at home with weights - never liked going to the gym/fitness centres.

We have been going for walks now to get some fresh air.. live in a small city - so lots of space to safely do the 6 ft social distancing.

We saw our neighbour going to another neighbours house and handing him a bag of something.
People aren’t taking this seriously.

A pull up bar with olympic rings and a weight belt is great. There is so much you can do with that. My dream home gym would be a pull up bar outside and a barbell with weights.

My girlfriend recently started doing running in place. She likes it and does it on my standing mat with youtube running /walking videos. I havent tried it.

As we wont use the elevator anymore its a lot of stairs every day. But Im glad that we dont live on the 27th floor that we did in the apartment before this

Post Edited (Deep_sleep) : 4/11/2020 3:46:40 PM (GMT-6)

"dips on my rings with up to 20 kg will be nice"

Your talking about gymnastic rings? If so.....wow,.....even without lyme you need great shoulder strength for that. Just dips on a regular dip bars is hard enough.

I keep saying ill make a chin up/pull up bar but have been procrastinating - it is great for upper back and neck and took a long time to do them again, now i cant with no open gym. I dont see those doorway mounted pull up bars very safe or roomy enough for most adults.

Post Edited (astroman) : 4/25/2020 10:36:08 AM (GMT-6)

So Im guessing you're one of the "lucky ones" who didnt get "lyme arthritis" and all the pain and physical dysfunction with it? That was my worst symptom.

Thing is, door molding/door jams were not designed for these pull up bars, so I dont trust them - art least in a wood/stud structured home from the last 100 years. There are just flimsily shims between the underside of the inside door trim and the studs under there. Commercial apartments depending on age or older European home design will of course vary.

Ive been doing more biking on cooler/cloudy/"looks like rain" days- less people out then. Still to muddy for offroad. At least in the US we have wide roads with safe shoulders, pedaling on roadways in Europe looks somewhat suicidal!

I also have high pain threshold .....but by the time lyme created limited range of motion in all joints and tendons, and then scoliosis as the final topping.........my "threshold" became meaningless. Its taken down many athletes with ease over the years.

Couldn't ride a bike one block with out enduring pain for a few days....for one-two years.

I cant imagine being a big city dweller with this virus out there...........just no escaping all the people.

For lower backs - a Lumbar extension 45 degree bench that gyms have work great.- Used them for years at a gym. Im thinking of fabricating one from wood which could possibly be sturdier than the cheap flimsy metal ones. Top of the line costs around $400, so i'll go with home-made for now.

Georgia Hunter said...
Astro, I anchored 3 eye bolts in the studs at various heights and use resistance bands and do either lat pull downs or rows depending on which eye bolt I use. I can choose the light bands for high reps or go heavy if I choose. It didn't take up any space and didn't cost much either.

Good idea.... and easy to do in an unfinished area. Think i'll get some resistance "cords" so I can tie them to various lengths and a 3ft wood dowel or broomstick for the "bar" when I want one - wont break at this light weight.

High reps with low weights actually feels pretty good. I've been doing my old PT recovery "bridging" floor exercises,only now with those "velco-able" leg/and/or arm weights.......it helps can actually get a slight "pump" but takes a while. I also have a boxing head weight that you use for your neck , head facing down over the edge of a bed.

Its now obvious that gyms wont be open for a long time, im in no hurry to go in one at this point. I sure do miss the accomplishment of the "pump" feel. But this is also a good way to get creative and a good break from the same old routine - the only positive thing I can see with no gym in sight.

Post Edited (astroman) : 4/26/2020 9:02:07 AM (GMT-6)