Hey all,
Well we're all trying to make the best of it, so maybe this thread can help inspire each other with some of our ideas.
Here's mine - the equipment I have is a pull up bar (one of those that hooks on to your door frame - I still don't trust it), a dip station and a set of a 4 resistance bands (light, medium, light-heavy, heavy). Workout is a push/pull/legs split training most days with the occasional day off when I feel lazy (once a week, usually).
Pull:
Banded Pull ups - 4 sets with heavy band
Face Pulls with overhead reach (so pull all the way in then push up) - 4 sets with medium band
Pull Aparts - 3 sets with light band
Inverted rows using dip station with my feet up on a dining chair
I do the pull ups first because it's still kind of like having a heavy lift in there. I like doing them banded because I feel I get a better quality rep. Inverted rows are last because I like having the face pulls and pull aparts as a pre-exhaust first to make them harder. Once could argue they would be better straight after the chins but I prefer my way.
Push
Foot elevated push ups - 3 sets with feet on couch
Dips - 3 sets obviously using dip station. Fucking love that dip station
Regular push ups - 3 sets although the plan is to start doing different styles of push ups to build towards doing 1 arm push ups
Lateral raises - 3 sets light band
Overhead extensions - 3 sets medium band
Push Downs - 3 sets heavy band
If you really slow the negative and squeeze the rep, then push ups can be a shitload harder than you'd expect! Bodyweight dips, too. Had to swap around the triceps stuff after the first few workouts as I was getting too many reps for my liking on the push downs. Now having the "heavy" push downs after the overhead extension makes for fewer reps before I hit failure. Exercise sequencing is the name of the game for effective home workouts, IMO.
Legs:
Banded Pike Leg Extension (
) - 3 sets heavy band
Banded Bulgarian Split Squats - 5 sets heavy band
Sissy Squats - 3 sets
Leg training is the hardest thing to come up with ideas for, IMO. Shout out to b-boy for the sissy squats - those things are HORRIBLE. The pike extension is done to pre-exhaust the quads. I can get a half decent pump in my legs doing this so I'm happy; I don't imagine I'll be building any size on them anytime soon but it's enough to tire me out so it must have some benefit.
I also bought some running shoes but the less said about that, the better.
Anyone else care to share?
Well we're all trying to make the best of it, so maybe this thread can help inspire each other with some of our ideas.
Here's mine - the equipment I have is a pull up bar (one of those that hooks on to your door frame - I still don't trust it), a dip station and a set of a 4 resistance bands (light, medium, light-heavy, heavy). Workout is a push/pull/legs split training most days with the occasional day off when I feel lazy (once a week, usually).
Pull:
Banded Pull ups - 4 sets with heavy band
Face Pulls with overhead reach (so pull all the way in then push up) - 4 sets with medium band
Pull Aparts - 3 sets with light band
Inverted rows using dip station with my feet up on a dining chair
I do the pull ups first because it's still kind of like having a heavy lift in there. I like doing them banded because I feel I get a better quality rep. Inverted rows are last because I like having the face pulls and pull aparts as a pre-exhaust first to make them harder. Once could argue they would be better straight after the chins but I prefer my way.
Push
Foot elevated push ups - 3 sets with feet on couch
Dips - 3 sets obviously using dip station. Fucking love that dip station
Regular push ups - 3 sets although the plan is to start doing different styles of push ups to build towards doing 1 arm push ups
Lateral raises - 3 sets light band
Overhead extensions - 3 sets medium band
Push Downs - 3 sets heavy band
If you really slow the negative and squeeze the rep, then push ups can be a shitload harder than you'd expect! Bodyweight dips, too. Had to swap around the triceps stuff after the first few workouts as I was getting too many reps for my liking on the push downs. Now having the "heavy" push downs after the overhead extension makes for fewer reps before I hit failure. Exercise sequencing is the name of the game for effective home workouts, IMO.
Legs:
Banded Pike Leg Extension (
Banded Bulgarian Split Squats - 5 sets heavy band
Sissy Squats - 3 sets
Leg training is the hardest thing to come up with ideas for, IMO. Shout out to b-boy for the sissy squats - those things are HORRIBLE. The pike extension is done to pre-exhaust the quads. I can get a half decent pump in my legs doing this so I'm happy; I don't imagine I'll be building any size on them anytime soon but it's enough to tire me out so it must have some benefit.
I also bought some running shoes but the less said about that, the better.
Anyone else care to share?