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  1. #1
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    Default At-home workout beginners.

    For the past 5 years, I used to live in an apartment with a community gym. I'd go on the treadmill 1-2x a week (mostly 1x the past 1.5 years).

    I'm in a house now. I want to create a 2x a week at-home workout routine (30 - 45 min ), that exercises the full body.

    I will get a treadmill or bike machine if necessary.

    I have dumbells. Will use them if necessary.

    I tried a routine on the site (can't post the link because my post count isn't high enough):



    But the barbell exercises didn't translate that well into dumbbell ones IMO.

    Also, a few days ago, we had a fitness trainer host a "military style" fitness session at work. During the session, we did:

    * Running laps (~ 2-3 mins)
    * Feet shuffling running laps (~ 1 min)
    * Push-ups (~ 1 min)
    * Prisoner push-ups (~ 45 seconds)
    * Lunges (~ 1 min)
    * Reverse lunges (~ 1 min)
    * Jumping Jacks (~ 45 seconds)
    * Push-ups where we would lift our right arm outward, then our left arm outward, then do the pushup (~ 1 min)

    * Balance on one leg (each leg ~ 30 secs.)

    There were 2-5 other exercises.

    Then we repeated the entire routine 1 more time, with some variations when it came to the pushups. The entire session was about 35-40 mins.

    I liked how the routine worked out the full body, and it involved no weights too. I wouldn't be opposed to incorporating some dumbbells if it helped, but just liked its simplicity.

    I definitely felt it in some parts of my calves for the next 2 days.

    Maybe this can be used as one day of my 2x a week routine (but expanded a little more)? Or I can use a variation of this to do a 2x a week routine?

    Also, any videos of less common exercises would be appreciated.

    Thank you for your help.

  2. #2
    Regular Poster Spartan's Avatar
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    Try to make at least a brief description of you: height, weight, goals, age, medical issues.

    It's not wise and appropriate to receive help and advices without knowing those little things about you.

  3. #3
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    Quote Originally Posted by Spartan View Post
    Try to make at least a brief description of you: height, weight, goals, age, medical issues.

    It's not wise and appropriate to receive help and advices without knowing those little things about you.
    Sure, thanks.

    Height: 5'4

    Weight: 148

    Goals: Get / stay in shape with a full body exercise routine.

    Age: 32

    Medical Issues: None.

  4. #4
    Regular Poster Spartan's Avatar
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    Ok, it's a big difference.

    Yes, the workout you have done was a very good one. It's not so difficult to create such a workout.

    If you stay at "house" you could use the yard as an outdoor gym. I think you don't need a treadmill or a stationary bike. Maybe a pull up bar would be a good choice to balance a good bodyweight routine and the dumbbells also.

    With a google or youtube search you will find hundreds of workouts and exercises for getting/staying in shape. Most of them are full body with minimum equipement needs.

    And keep an eye on nutrition to.

  5. #5
    Just joined M&S JonSupps's Avatar
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    Add weighted burpees, pressing at the top. Those can be a killer

  6. #6
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    Thanks for sharing that.

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    Quote Originally Posted by AlexTG View Post
    Thanks for sharing that.
    Are you referring to what JonSupps posted?

  8. #8
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    The workout you listed is perfect. But Always keep in mind - Cut the Fat & Build the Muscle (Diet is Main)

  9. #9
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    Anyone know any at home workout machines worth dropping dough on?

  10. #10
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    All body weight circuit.....

    Squats
    Push Ups
    Pull Ups
    Dips

  11. #11
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    I am starting my senior thesis project at Iowa State University in Industrial Design. I am looking to redesign workout equipment by condensing the space used while maximizing priority and supplementary equipment. Whether you are a beginner or experienced weightlifter, your participation will tremendously help me gather much needed information. Feel free to share this link with your family, friends, and other gym enthusiasts. The link below will direct you to the survey. Thanks for your participation in advance!!

    https://iastate.qualtrics.com/SE/?SI...QEN5jHe82dgUeN

  12. #12
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    Running is the best exercise i would suggest and you dont need any equipments for this!

  13. #13
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    What are prisoner push ups? Does anyone like to explain?

  14. #14
    Just joined M&S RopeCity's Avatar
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    I like the workout. I think adding weight burpees could be a good idea also.

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    I will try to use this home workout method because I still have no courage to go to the gym with my current built/stats +++ to this post

  16. #16
    Just joined M&S jbeam2496's Avatar
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    I am in a similar situation where I only have time to workout at home. I have all the equipment I need but had trouble deciding on what exercises to do. I found a program on spouthealth.com called The Curveball Effect. There are fourteen workouts with a variety of exercises that challenge your whole body. I decided to give it a try and I was amazed at the results. You do exercises that you would never think of and work muscles you never thought you had. I can honestly say that I am in the best shape of my life. After trying so many other programs I found this one the best for me.
    Last edited by jbeam2496; 11-14-2018 at 01:04 PM.

  17. #17
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    This is a great at-home workout:

    - 30 jumping jacks
    - 10 pushups
    - 30 high knees
    - 10 burpees
    - 30 sec plank
    - 10 pushups
    - 30 squats
    - 10 lunges (5each side)
    - 30 sec plank
    - 10 pushups
    - 30 jumping jacks
    - 1 min wall sit

    Do each set 3 times with 1 minute rest in between sets.
    Last edited by Doug; 03-05-2019 at 12:36 PM. Reason: link deleted

 

 

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