Bulking

The Finest Dwelling Exercise Routines for When You Can’t Go to the Health club

The central theses

Research shows that body weight, band, and barbell exercises can be effective in building muscle and strength if you make them difficult enough.
Although bodyweight exercises can work alone, you can get better results if you can also use ribbons or dumbbells.
Read on to learn the exact home workouts you should follow until you're back in the gym (and read to the end to learn the advanced home workout strategies!).

Well, here we are, quarantined because this VIRAL BOOGALOO flashes around the world like in 1941 and devastates the defenseless lungs of tens of thousands of men, women and children.

Gyms are closed, Charmin Ultra Soft is now worth its weight gold Ammunition and Protein bar have become a valued delicacy.

The worst for us fitness people?

AT HOME. WORKOUTS.

Because for most of us, this means that instead of our daily divine communion with iron, we have to romp around with boring body weight exercises and bands.

You know what? Home training doesn't have to be an unproductive slog.

While you can't fully reproduce the effectiveness of composite weightlifting, you can build (or at least maintain) muscle and strength with a well-designed home workout routine that consists of bodyweight exercises. And if you have bands or dumbbells, that's even better.

So if you want to learn how to exercise at home when you can't go to the gym, keep reading. You'll learn the best body weight, band, and barbell exercises, and I'll share workout routines to get you started right away to get through these tough times.

Before we get to that, however, we want to answer a question that you have probably already asked yourself.

Should you go to a gym now?



No.

Most gyms are currently closed, but not all.

For example, there is a gym ten minutes from my home where a member test tested positive for the corona virus a few days ago. The owner intended to clean the room thoroughly and reopen it as soon as possible, possibly still today.

And I will not go there even if it is limited to ten people at a time.

Coronavirus is spread when microscopic particles of saliva, mucus, or other liquids from the airways of an infected person enter the airways of a healthy person.

In other words, you get the disease by inhaling someone else's infected body fluids.

These breathing fluids are mainly spread through sneezing and coughing, which sprays infected body fluids into the mouth, nose, and eyes of others (why it is so important to cover your mouth when you cough!).

The virus can also spread in a less obvious way.

For example, people unconsciously touch their faces 23 times an hourand about half the time people touch their mouth, nose, or eyes. If you have someone else's infected fluids on your hands, every touch is an opportunity for them to infiltrate your body. And if you are infected, your own spoiled juices can get on your fingers.

If your hands are contaminated, you can transfer the error to anything you touch. Contaminated objects that spread diseases in this way are called Fomites.

And gyms are popular nests.

When you exercise, you sweat, rub your face more often than usual, and touch everything you use by spreading breath droplets on plates, barbells, benches, machines, cables, pull-up bars, etc.

And if you are infected with the corona virus, turn them all into fomites.

Then when the next person comes over and touches one of the things you use, they become carriers of the disease, spread it further in the gym, and are likely to infect themselves.

Not pretty.

Some people say that you can still go to the gym if you pay special attention to wiping equipment before and after use, washing your hands thoroughly before and after exercise, applying hand sanitizer throughout, and keeping your hands off Mouth, nose and eyes.

This made sense a few weeks ago, but not now, as the gears of our economy wear down and health authorities are asking us to help. "flatten the curve“As they work to prepare, they get more resources and equipment and ensure that anyone who needs treatment can get it.

What if you practice good hygiene, your gym carefully cleans all the equipment several times a day, and there aren't that many people around during the workout? Are your chances of getting sick not slim?

Probably, but if you get the corona virus, there’s another problem: you could get a "silent carrier”It or someone with mild or no symptoms (yet) who spreads infected particles wherever they go.

How could that be?

During this novel coronavirus (SARS-CoV-2) is not so debilitating Like many other pathogens (or how many people think), it's highly contagious. That said, it couldn't hit you on the ass (it could just be give you Cough and fever), but it can easily be spread to others.

For example, someone infected with the coronavirus that spread quickly in 2002 and 2003 (causing SARS) infected three more before they recovered, and in 2009 someone with H1N1 ("swine flu") infected around 1.5 people before they recovered.

How does the SARS CoV-2 virus stack up?

While scientists are still collecting data, a team of researchers from the IRCCS Foundation's National Cancer Institute is working in Italy estimated that a person with COVID-19 infects an average of 2.2 others before they recover.

They also found that in general you need to be in close contact with an infected person to get the disease. "The spread is in fact primarily restricted to family members, health professionals and other close contacts," the researchers concluded.

Ultimately, do your immune system and the people around you a favor and stay away from gyms that remain open during this outbreak.

The science of home training

Building an effective home workout routine is like building any other workout routine, but with more limitations.

And by that I mean that you probably won't have a barbell or squat, a full range of dumbbells (or others), or machines – the stuff your normal workout routine requires.

Instead, you have your body and maybe some ribbons and a limited number of dumbbells or kettlebells. And that has its downsides.

Bodyweight exercises are not as effective as many weightlifting exercises to build strength and muscles, because they are not as effective in forcing your muscles to generate ever higher tensions (progressive voltage overload).

Progressive overload is that Main driver Muscle and strength gains, and the best way to do this is to increase the amount of weight you can lift (Get stronger). For this reason, strength is closely related to muscle size. Show me a man who can double his body weight for repetitions, and I'll show you one large set of wheels.

Body weight training tends to increase difficulty by increasing reps, but not stress (weight). While this is good for improving muscle endurance, it doesn't get you very far in terms of strength and size.

In other words, building up to a hundred push-ups or thirty pull-ups at a time is impressive, but it won't do that much Muscle growth than work up Bench press one and a half times your weight or Deadlift twice as much as you do for repetitions.

However, there is good news:

If you are new to strength training, you can build muscle and strength with body weight exercises. If you don't, you can use it to maintain much of your strength and muscle mass for several weeks or months.

And if you have dumbbells or ribbons on hand, your prospects will only get better.

Based on my own experience with thousands of others, conversations with researchers and athletes in my podcast, and my own understanding of the scientific literature, I would say this to an advanced or even advanced weightlifter:

You can probably maintain your strength and muscle mass for a month or two with a body weight workout routine and at least two to three months with the right band or barbell workout routine (as described in this article).

The main reason for this is research shows that as long as you take sets that are about to fail, both high-repetition sets (~ 15 to 20 repetitions) and low-repetition sets (~ 4 to 6 repetitions) and everything in between cause similar amounts of muscle growth.

(However, this only applies to about 20 or 30 repetitions. 100 repetitions to failure are not as effective for muscle building as 20 repetitions to failure.)

If 20 pushups get you close to total muscle failure, it will likely generate about as much stimulus for muscle growth as a set of 6 reps bench presses that are about to fail.

And so bodyweight exercises are not inherently worse than barbell exercises, but they can only get you so far because it is difficult to progressively overload them as you can with barbell and barbell exercises.

For example, you can only add weight to the bench press when you are ready to make it more difficult. But how do you do exercise like pushups if you can do 20, 30, or 40 repetitions? most difficult variant?

You can carry a weighted backpack, put a plate on your back, use ribbons, or even leave someone on your shoulder blades, but eventually you'll run out of options.

In addition, most push-up modifications apply force inconsistently. For example, if a band is not wrapped around your shoulders in the same place each time, the resistance created can vary from sentence to sentence or from repetition to repetition. Or if a weighted backpack slips over your back halfway through the set, the exercise becomes easier. You have the idea.

Therefore, the progress of body weight exercises often boils down to adding more repetitions to each of your sets. This is better than nothing, but beyond the 20-rep mark, the needle won't move much in terms of muscle or strength gains. You can do more sets too, but this quickly leads to a point where yields go down.

Once you can do 20-30 repetitions of a bodyweight exercise, you have three options:

Carry on with your current workout and hope to keep your gains instead of making progress (an absolutely viable option in the next few weeks).
Use a more sophisticated variant of the exercise. For example, push-ups with raised feet instead of normal push-ups, pull-ups instead of pull-ups and squats with pistols instead of body-weight squats.
Use straps or dumbbells to make your workout even more difficult (if you have access to it).

Although the first option is fine for a few weeks, your workout will quickly get boring. You will also likely lose some strength and muscle mass if you are an experienced weightlifter who does this for more than a month or two.

The second option is more effective, but you will encounter the same problems at some point – not difficult enough to continue building or at least maintaining muscle and strength.

The third option is the best. By using bands or, even better, dumbbells, you can make your training significantly more challenging, entertaining and productive.

However, before we get to the workouts, let's go through the best body weight, band, and barbell exercises you can do.

The best body weight exercises

Look for the "best body weight exercises" and you will come across an endless list of unhelpful lists.

The good news is that you only need to focus on a handful of bodyweight exercises to get the most benefits from bodyweight training.

You don't need any special equipment (Natch) for these exercises, although a pull-up bar is nice to have.

Here is a good option for wall mounting that also makes it easier to immerse:



TITAN HD chin-up bars





And here is a pull-up bar that you can mount in a door:


ProsourceFit Multi-Grip Lite chin-up bar


If you don't have a pull-up or pull-up bar, you can still do both exercises by hanging on an overhang in or outside your home, e.g. B. Basement beams, rafters, doors and everything else that you can safely hang on.

Another inexpensive and practical device that you can use to make your body weight training more effective is a diving stand like the following:



ProsourceFit Dip Stand Station





It allows you to do dips (shoulders, chest and triceps) and reverse rows (back and biceps).

Let's get to the body weight exercises and start them in six categories:

Thrust exercises
Pulling exercises
Leg exercises
Core exercises
Calf exercise (there is only one)
Cardio exercises

Here are the best body weight exercises in each category, listed from the least difficult to the most difficult.

Pushing bodyweight exercises

When pushing body weight exercises, the arms are pressed vertically or horizontally. These exercises train the chest, shoulders and triceps.

Triceps "bank" dip

Chest Dip (requires a dip bar or pullup bar)

Knee pushups

Push up

Feet Pull Up (Also Known As "Reject Push Up")

Deficit pushups

Pike Pushup

Diving bomber pushups

Diamond pushups

Weighted push-up (requires a weighted vest)

Handstand pushup

Pull body weight exercises

When pulling body weight exercises, the arms are pulled vertically or horizontally. These exercises train your lats, traps, and other back muscles, as well as your biceps.

Inverted line

Negative chinup

Negative pullup

Chinup

Pull up

Pull-up / pull-up with towel or rope handle

Weighted chinup with a diving belt

Weighted pull-up with a diving belt

One-armed pull-up / pull-up

Leg body exercises

Leg bodyweight exercises include squatting, kicking, lunging, pounding the hip, and hamstring curling. These exercises train your quads, hamstrings and glutes.

Step-up

Body weight hip bridge

Body weighted one leg hip bridge

Bodyweight single-leg deadlifts

Body weight squats

Bulgarian Split Squat body weight

Russian hamstring curl

Shrimp Squat

Pistol squat

Core exercises for body weight

Core exercises with body weight train your abs, inclines and spine erector.

Body weight crunch

Body weight situp

Body weight plank

Body weight side plank

Raise the lying leg

Hollow Body Hold (also known as "boat pose")

Raise your hanging knee

Knees to elbows

Raise hanging leg

Toe-to-bar

Calf body weight exercises

Not too many options in this department, but these two are all you need. . .

Body weight calf raises

Body weight single leg calf raise

Cardio body weight exercises

These exercises train a variety of muscle groups, but are primarily used to increase your heart rate, burn calories, and enjoy the health benefits of cardio.

Walking jacks

Jumping jacks

Skipping rope (requires a skipping rope, I like this)

Burpees

Burpees + pull-ups / pull-ups

The best band exercises

Exercise bands (bands) are thick rubber bands of different lengths and thicknesses that you can use to add progressive overload to a variety of bodyweight exercises.

They also allow you a handful of isolation movements that can't be done with just your body weight, such as curls, tricep extensions, and side elevations.

Ideally, you have a variety of different bands, from thin (lighter) for smaller / weaker muscle groups like your arms to thick (difficult) for larger / stronger muscle groups like your legs, but even one band is better than none.

Here are the bands I recommend:


Nextrino heavy duty resistance bands


As with bodyweight exercises, let's divide the best band exercises into four categories:

Slide band exercises
Pull band exercises
Leg band exercises
Bracelet exercises
Shoulder strap exercise (there is only one)

Here are the best body weight exercises in every category.

Pushing band exercises

When you do band exercises, you press vertically or horizontally with your arms. These exercises train the chest, shoulders and triceps.

Band Chest Press

Band pushup

Band overhead press

Pulling tape exercises

When pulling band exercises, the arms are pulled vertically or horizontally. These exercises train your lats, traps, and other back muscles, as well as your biceps.

Band Lat Pulldown

Band Straight Arm Lat Pulldown

Band horizontal row

Ribbon upright row

Band deadlifts

(If you don't have a very thick band, this isn't difficult enough to top the list, as would be the case with barbell deadlifts.)

Ribbon single arm horizontal row

Band Assisted Chinup

Band-assisted pullup

Band-weighted chinup / pullup

Leg band exercises

Leg band exercises include squatting, kicking, lunging, pounding the hip, and hamstring curling. These exercises train your quads, hamstrings and glutes.

Band Resisted Squat

You can find many other leg band exercises, but frankly most of them are not worth it. Things like squatting with a band around your knees while squatting, band-resistant side leg raises, etc. just won't move the needle much if you are already doing other effective bodyweight exercises, which is why I omitted this list.

Bracelet exercises

These exercises train your biceps and triceps.

Band bicep curl

Band one arm bicep curl

Band triceps extension

Band triceps pushdown

Shoulder strap exercises

This exercise trains your shoulders.

Hinge side increase

The best dumbbell and kettlebell exercises

If you don't have access to barbells, dumbbells and kettlebells are the next best.

They offer you more training options than body weight or band training. They also offer you new ways to progressively overload certain body weight exercises.

If you don't currently have dumbbells or kettlebells, a range of adjustable dumbbells is a fantastic option. They take up very little space, but they give you one quantity more options than if you were just stuck with body weight and band exercises.

I have and use the following:


Adjustable weights for Bowflex SelectTech


And here's another great option:


    PowerBlock Elite dumbbells


This set is only up to 50 pounds, so I recommend you purchase the 70-90 pound extension kit if the 50-pound dumbbells are too light for you:




PowerBlock Elite dumbbells








Kettlebells can be used for almost all exercises on this list instead of dumbbells. Some may be a bit more cumbersome with kettlebells (triceps extensions and triceps kickbacks), and you'll need to put a kettlebell around your waist to get weighted pull-ups and pull-ups with clothing, diving belts, and a training strap.

The main disadvantage of kettlebells is that they take up more space than dumbbells (no adjustable options). If you have them, you can also use them as a replacement for dumbbells in your workout.

(And if you don't have kettlebells but want to have them, this are a good choice.)

Let's divide the dumbbell / kettlebell exercises into the four known categories:

Push dumbbell / kettlebell exercises
Pull up dumbbell / kettlebell exercises
Dumbbell / kettlebell exercises
Arm dumbbell / kettlebell exercises
Shoulder barbell / kettlebell exercises
Core exercise barbell / kettlebell (there is only one)

Here are the best dumbbell exercises in every category.

Push dumbbell / kettlebell exercises

When you press barbell / kettlebell exercises, you press vertically or horizontally with your arms. These exercises train the chest, shoulders and triceps.

Dumbbell press

Dumbbell chest press

Dumbbell tend breast press

Seated overhead dumbbell press

Dumbbell weighted dip

Pull up dumbbell / kettlebell exercises

When pulling dumbbell / kettlebell exercises, the arms are pulled vertically or horizontally. These exercises train your lats, traps, and other back muscles, as well as your biceps.

Weighted dumbbell / kettlebell chinup

Weighted barbell / kettlebell pullup

One-armed barbell / kettlebell series

Two-armed barbell / kettlebell series

Dumbbell / kettlebell deadlift

Leg dumbbell / kettlebell exercises

Leg bodyweight exercises include squatting, deadlifts, and lunging. These exercises train your quads, hamstrings and glutes.

Dumbbell / Kettlebell Cup Squats

Dumbbell / Kettlebell Front Squat

Dumbbell / Kettlebell Romanian deadlift

Dumbbell / kettlebell lunge

Bulgarian Split Squat dumbbell / kettlebell

Arm dumbbell / kettlebell exercises

These exercises train your biceps and triceps.

Dumbbell / Kettlebell Bicep Curl

Dumbbell / Kettlebell Triceps Overhead Press

Dumbbell / Kettlebell Triceps Kickback

Shoulder dumbbell / kettlebell exercises

These exercises train your shoulders.

Dumbbell / kettlebell side raise

Dumbbell / kettlebell front raise

Core dumbbell / kettlebell exercise

This exercise trains your core.

Dumbbell / kettlebell weighted situp

Okay, if that's out of the way, let's look at the best workout routines for body weight, band, and barbell.

The best workout routine for body weight at home

When it comes to body weight workout routines, I like to keep things simple.

I prefer an upper / subdivision in which you train your upper body muscles in one workout and your lower body muscles in another workout and four to six workouts per week.

Here is the basic template that I use for upper body weight workouts:

Push exercise (3 sets)
Push exercise (3 sets)
Pull exercise (3 sets)
Pull exercise (3 sets)
Core exercise (3 sets)

And here's the template I use for low-weight workouts:

Leg exercise (4 sets)
Leg exercise (4 sets)
Core exercise (3 sets)
Calf Exercise (3 sets)

I am going to give you three different routines for body weight exercises to choose from: one for beginners, advanced, and advanced.

Choose the program that you think best suits your current fitness level. If one of the exercises in intermediate or advanced training is too difficult for you, choose an easier option.

Beginners body weight workouts


Beginners body weight workouts


For cardio, do the following round for 15 minutes and rest as long as you need between each exercise to complete all repetitions for each set:

10 walking jacks
10 jumping jacks
30 jump rope jumps (if available)

Intermediate bodyweight workouts


Intermediate bodyweight workouts


For cardio, do the following round for 20 minutes and rest as long as you need between each exercise to complete all repetitions for each set:

20 jumping jacks
10 burpees
40 jump rope jumps (if available)

Advanced body weight training


Advanced body weight training


For cardio, do the following round for 25 minutes and rest as long as you need between exercises to complete all repetitions for each set:

30 jumping jacks
15 burpees
50 jump rope jumps (if available)

Here are the details of these workouts:

Exercise 4 to 6 times a week.

For best results in body weight training, I recommend at least four workouts per week (two upper and lower body workouts) and at least one rest day per week.

In terms of muscle and strength gain (or maintenance), five workouts a week are better than four and six are better than five.

Four days could look like this:

Monday: Upper
Tuesday: Lower
Wednesday: rest / cardio
Thursday: Upper
Friday: Lower
Saturday: rest / cardio
Sunday: rest / cardio

Here are five days a week (with a focus on the lower body):

Monday: Upper
Tuesday: Lower
Wednesday: Upper
Thursday: Lower
Friday: Lower
Saturday: rest / cardio
Sunday: rest / cardio

(And if you want to emphasize the upper body, change the training to the upper body on Friday.)

And here are six days a week:

Monday: Upper
Tuesday: Lower
Wednesday: Upper
Thursday: Lower
Friday: Upper
Saturday: Lower
Sunday: rest / cardio

Finish each set one or two repetitions before the absolute mistake.

You don't have to get every sentence straight to the point absolute muscle failure, but you have to get close.

You will learn to recognize this point the more you exercise – it is when you try to do one repetition and are pretty sure you won't get the next one.

Pause a minute or two between sets.

You should rest long enough for your breathing and heart rate to calm down, but not until you lose focus.

This usually takes about two minutes for your more strenuous exercises (like squats, pushups, and body weight pull-ups) and about a minute for less difficult exercises (like planks, leg raises, and calf raises).

Do 10 to 20 repetitions per set.

You should be able to do at least 10 repetitions per set for each exercise. If you can't get at least 10 reps, you should use a simpler exercise variant until you get at least 10 reps for all sets of that exercise.

If you do the simplest exercise variant and still don't get 10 reps, do this exercise until you get 10 reps for each set.

If you can get 20 reps for that all With an exercise, it's time to make a more difficult one. To do this, return to the exercise list above and start the more difficult exercise immediately after the exercise from which you continue.

For example, if you complete the beginner training and receive 20 pushups for 3 sets, convert to normal pushups. And once you get 20 normal pushups for 3 sets, switch to pushups with feet up.

If you can do 20 repetitions per set for the most difficult exercise on a list, just do more repetitions per set (as many as possible until you approach absolute muscle failure) or continue with a harder workout routine (beginner to advanced) or intermediate to advanced).

If advanced training is no longer enough, consider buying bands or dumbbells / kettlebells.

Optional: do cardio 2 to 4 times a week.

Since you are probably not moving as much as usual, you are more likely to have a reason to include cardio in your regime.

My first choice would be cycling (and sprints are especially useful for reasons that I'll explain later in this article), but if you don't have an exercise bike, bodyweight exercises can work (and adding a skipping rope can really make you sweat !).

When to do cardio can be done on the same days as your strength training or rest days. If you do it the same day, try it after your weight training (so that you do your best).

Wenn Sie aus irgendeinem Grund vor dem Krafttraining Cardio machen müssen, versuchen Sie, zwischen den beiden Trainingseinheiten ein paar Stunden zu liegen.

Die besten Band Home Workouts


Heimtraining für Anfänger


Mit Bändern können Sie mehreren Körpergewichtsübungen Widerstand entgegensetzen und mehrere andere Übungen ausführen, die nicht allein mit Ihrem Körpergewicht durchgeführt werden können.

Wie bei der Körpergewichtsroutine folgen Sie einer Ober- / Unterteilung, bei der Sie Ihre Oberkörpermuskulatur in einem Training und die Unterkörpermuskulatur in einem anderen Training sowie vier bis sechs Trainingseinheiten pro Woche trainieren.

Hier ist die grundlegende Vorlage, die ich für Oberkörperband-Workouts verwende:

Push-Übung (3 Sätze)
Push-Übung (3 Sätze)
Zugübung (3 Sätze)
Zugübung (3 Sätze)
Armübung (3 Sätze)

Und hier ist die Vorlage, die ich für Unterkörperband-Workouts verwende:

Beinübung (4 Sätze)
Beinübung (4 Sätze)
Kernübung (3 Sätze)
Wadenübung (3 Sätze)

Ich werde Ihnen drei verschiedene Routinen für Körpergewichtsübungen zur Auswahl geben: eine für Anfänger, Fortgeschrittene und Fortgeschrittene.

Wählen Sie das Programm, das Ihrer Meinung nach am besten zu Ihrem aktuellen Fitnesslevel passt. Wenn Ihnen eine der Übungen im mittleren oder fortgeschrittenen Training zu schwer fällt, wählen Sie eine einfachere Option.

Anfänger Band Workouts


Anfänger Band Workouts


Führen Sie für Cardio 15 Minuten lang die folgende Runde durch und ruhen Sie sich so lange aus, wie Sie zwischen den einzelnen Übungen benötigen, um alle Wiederholungen für jeden Satz abzuschließen:

10 Walking Jacks
10 Jumping Jacks
30 Springseilsprünge (falls verfügbar)

Intermediate Band Workouts


Intermediate Band Workouts


Führen Sie für Cardio 20 Minuten lang die folgende Runde durch und ruhen Sie sich so lange aus, wie Sie zwischen den einzelnen Übungen benötigen, um alle Wiederholungen für jeden Satz abzuschließen:

20 Jumping Jacks
10 Burpees
40 Springseilsprünge (falls verfügbar)

Fortgeschrittene Band Workouts


Fortgeschrittene Band Workouts



Führen Sie für Cardio 25 Minuten lang die folgende Runde durch und ruhen Sie sich so lange aus, wie Sie zwischen den einzelnen Übungen benötigen, um alle Wiederholungen für jeden Satz abzuschließen:

30 Jumping Jacks
15 Burpees
50 Springseilsprünge (falls verfügbar)

Hier sind die Details zu diesen Workouts:

Trainiere 4 bis 6 mal pro Woche.

Für beste Ergebnisse beim Bandtraining empfehle ich mindestens vier Trainingseinheiten pro Woche (zwei Ober- und Unterkörpertrainingseinheiten) und mindestens einen Ruhetag pro Woche.

Was den Muskel- und Kraftzuwachs (oder die Aufrechterhaltung) betrifft, sind fünf Trainingseinheiten pro Woche besser als vier und sechs besser als fünf.

So könnten vier Tage aussehen:

Montag: Obere
Dienstag: Niedriger
Mittwoch: Ruhe / Cardio
Donnerstag: Obere
Freitag: Niedriger
Samstag: Ruhe / Cardio
Sonntag: Ruhe / Cardio

Hier sind fünf Tage pro Woche (mit Schwerpunkt auf dem Unterkörper):

Montag: Obere
Dienstag: Niedriger
Mittwoch: Obere
Donnerstag: Niedriger
Freitag: Niedriger
Samstag: Ruhe / Cardio
Sonntag: Ruhe / Cardio

(Und wenn Sie den Oberkörper betonen möchten, ändern Sie das Training am Freitag auf den Oberkörper.)

Und hier sind sechs Tage pro Woche:

Montag: Obere
Dienstag: Niedriger
Mittwoch: Obere
Donnerstag: Niedriger
Freitag: Obere
Samstag: Niedriger
Sonntag: Ruhe / Cardio

Beenden Sie jeden Satz ein oder zwei Wiederholungen vor dem absoluten Fehler.

Sie müssen nicht jeden Satz auf den Punkt bringen absolutes Muskelversagen, aber du musst nah kommen.

Sie werden lernen, diesen Punkt zu erkennen, je mehr Sie trainieren – es ist, wenn Sie sich um eine Wiederholung bemühen und sich ziemlich sicher sind, dass Sie den nächsten nicht bekommen.

Mache 10 bis 20 Wiederholungen pro Satz.

Beginnen Sie bei Bandübungen mit einem Band, das dünn genug ist, um mindestens 10 Wiederholungen für alle Sätze jeder Übung zu erhalten, aber dick genug, um zu verhindern, dass Sie mehr als 20 Wiederholungen ausführen.

Wenn Sie bei einer Bandübung nicht mindestens 10 Wiederholungen erzielen können, sollten Sie eine Körpergewichtstrainingsroutine befolgen, bis Sie können.

Wenn Sie 20 Wiederholungen für bekommen alle Bei einer Übung ist es an der Zeit, ein dickeres Band zu verwenden, das mindestens 10, jedoch nicht mehr als 20 Wiederholungen zulässt. Sobald Sie keine dickeren Bänder mehr haben, beginnen Sie eine schwierigere Übung mit einem dünneren Band.

Wenn Sie beispielsweise das Anfängertraining absolvieren und 20 Band-Brustpressen für 3 Sätze mit Ihrem dicksten Band erhalten, aktualisieren Sie auf Band-Liegestütze. Und sobald Sie 20 Band-Liegestütze für 3 Sätze erhalten können, wechseln Sie zu Band-Overhead-Presse.

Wenn Sie 20 Wiederholungen pro Satz für alle Sätze der schwierigsten Übung ausführen können, machen Sie einfach mehr Wiederholungen pro Satz (so viele wie möglich, bis Sie sich dem absoluten Muskelversagen nähern) oder fahren Sie mit einer härteren Trainingsroutine fort ( Anfänger bis Mittelstufe oder Mittelstufe bis Fortgeschrittene).

Wenn das fortgeschrittene Bandtraining nicht mehr ausreicht, sollten Sie in Betracht ziehen, Kurzhanteln / Kettlebells zu kaufen.

Pause ein oder zwei Minuten zwischen den Sätzen.

Sie sollten lange genug ruhen, damit sich Ihre Atmung und Herzfrequenz beruhigen, aber nicht so lange, bis Sie Ihren Fokus verlieren.

This will usually be around two minutes for your more taxing exercises (like band squats, band pushups, and pullups), and around one minute for less taxing exercises (like planks, leg raises, and calf raises).

Optional: Do cardio 2 to 4 times per week.

Since you probably aren’t moving as much as you usually do, you have more of a reason to include cardio in your regimen.

My first choice would be cycling (and sprints are particularly useful for reasons I’ll share later in this article), but if you don’t have an exercise bike, bodyweight exercises can work too (and if you add a jump rope, you can really get a sweat going!).

As for when to do cardio, you can do it on the same days you do resistance training or on your rest days. If you do it on the same day, try to do it after your resistance training (so you perform your best).

If you need to do cardio before your resistance training for whatever reason, try to put a couple of hours between the two workouts.

The Best Dumbbell/Kettlebell Home Workout Routine

You can train all major muscle groups effectively with bodyweight and band exercises, but you can do even better with a set of dumbbells or kettlebells (and especially if you’re an experienced weightlifter).

My equipment of choice for these workouts is a set of adjustable dumbbells. Here’s what I have and use:



Bowflex SelectTech Adjustable Weights





And here’s another good option:


PowerBlock Personal Trainer Set


As well as the expansion pack that gives you an extra 20 pounds per dumbbell:




PowerBlock Elite Dumbbells








You can also use kettlebells for all of the same exercises as dumbbells and to do a few exercises that are a bit harder with dumbbells (like kettlebell swings). For the most part, though, they’re interchangeable in these workouts.

As with the bodyweight and band workouts, you’ll follow an upper/lower split, where you train your upper body muscles in one workout and lower body muscles in another workout, and four to six workouts per week.

Here’s the basic template I use for upper body dumbbell/kettlebell workouts:

Push Exercise (3 Sets)
Push Exercise (3 Sets)
Pull Exercise (3 Sets)
Pull Exercise (3 Sets)
Arm Exercise (3 Sets)

And here’s the template I use for lower body dumbbell/kettlebell workouts:

Leg Exercise (4 Sets)
Leg Exercise (4 Sets)
Core Exercise (3 Sets)
Calf Exercise (3 Sets)

I’m going to give you three different bodyweight exercise routines to choose from: one for beginners, intermediates, and advanced trainees.

Choose whatever program you think best matches your current fitness level, and if you find any of the exercises in the intermediate or advanced workouts too difficult, go with an easier option.

Beginner Dumbbell/Kettlebell Home Workouts


Beginner Dumbbell/Kettlebell Home Workouts


For cardio, do the following circuit for 15 minutes straight, resting as long as you need between each exercise to complete all of the reps for each set:

10 Walking Jacks
10 Jumping Jacks
30 Jumps of Jump Rope (if available)

Intermediate Dumbbell/Kettlebell Workout


Intermediate Dumbbell/Kettlebell Workout


For cardio, do the following circuit for 20 minutes straight, resting as long as you need between each exercise to complete all of the reps for each set:

20 Jumping Jacks
10 Burpees
40 Jumps of Jump Rope (if available)

Advanced Dumbbell/Kettlebell Workout


Advanced Dumbbell/Kettlebell Upper-Body Workout


For cardio, do the following circuit for 25 minutes straight, resting as long as you need between each exercise to complete all of the reps for each set:

30 Jumping Jacks
15 Burpees
50 Jumps of Jump Rope (if available)

Here are the details on how to do these workouts:

Train 4 to 6 times per week.

For best results with dumbbell/kettlebell training, I recommend at least four workouts per week (two upper and lower body workouts) and at least one rest day per week.

As for muscle and strength gain (or maintenance), five workouts per week is better than four, and six is better than five.

Here’s how four days might look:

Monday: Upper
Tuesday: Lower
Wednesday: Rest/Cardio
Thursday: Upper
Friday: Lower
Saturday: Rest/Cardio
Sunday: Rest/Cardio

Here’s five days per week (with an emphasis on the lower body):

Monday: Upper
Tuesday: Lower
Wednesday: Upper
Thursday: Lower
Friday: Lower
Saturday: Rest/Cardio
Sunday: Rest/Cardio

(And if you want to emphasize the upper body, change Friday’s workout to the upper body.)

And here’s six days per week:

Monday: Upper
Tuesday: Lower
Wednesday: Upper
Thursday: Lower
Friday: Upper
Saturday: Lower
Sunday: Rest/Cardio

End every set one or two reps short of absolute failure.

You don’t need to take every set to the point of absolute muscle failure, but you do have to come close.

You’ll learn to recognize this point the more you work out—it’s when you strain for a rep and feel pretty sure you won’t get the next one.

Rest a minute or two between sets.

You should rest long enough for your breathing and heart rate to settle down, but not so long that you lose your focus.

This will usually be around two minutes for your more taxing exercises (like goblet squats, dumbbell bench press, and pullups), and around one minute for less taxing exercises (like planks, leg raises, and calf raises).

Do 10 to 20 reps per set.

For dumbbell/kettlebell exercises, start by using a weight that’s light enough you can get at least 10 reps for all sets of each exercise but heavy enough you can’t do more than 20 reps. If you can’t get at least 10 reps with the lightest dumbbells/kettlebells you have, you should follow either the bodyweight or band workout routine.

When you get 20 reps for all sets with a certain weight dumbbell/kettlebell, it’s time to increase the weight. Once again, it should be light enough you can do at least 10 reps and heavy enough you can’t do more than 20 for all sets.

When you get 20 reps for all sets of a bodyweight exercise, it’s time to start doing a more difficult exercise. To do this, go back to the relevant exercise list above, and start doing the exercise immediately after the one you’re progressing from.

For example, if you’re doing the beginner workout and get 20 knee push-ups for 3 sets, upgrade to regular pushups. And once you can get 20 regular pushups for 3 sets, switch to feet-elevated pushups.

If you can do 20 reps per set for the most difficult exercise or with the heaviest weight dumbbells/kettlebells you own, just do more reps per set (as many as you can until you come close to absolute muscle failure) or move on to a harder workout routine (beginner to intermediate or intermediate to advanced).

Lastly, if the advanced workout is no longer enough of a challenge, well, just hope your gym reopens soon. ?

Optional: Do cardio 2 to 4 times per week.

Since you probably aren’t moving as much as you usually do, you have more of a reason to include cardio in your regimen.

My first choice would be cycling (and sprints are particularly useful for reasons I’ll share later in this article), but if you don’t have an exercise bike, bodyweight exercises can work too (and if you add a jump rope, you can really get a sweat going!).

As for when to do cardio, you can do it on the same days you do resistance training or on your rest days. If you do it on the same day, try to do it after your resistance training (so you perform your best).

If you need to do cardio before your resistance training for whatever reason, try to put a couple of hours between the two workouts.

The Best Home Workout Equipment

Earlier in this article, I mentioned (and linked to) a few pieces of equipment that will come in handy when doing these (and other) home workouts, but here they are again in case you missed them:

Pullup/Chinup Bar

Here’s a good wall-mounted option, which makes it easier to do dips:



TITAN HD Pull Up Bars





And here’s a pullup bar you can mount in a doorway:


AbleFitness Doorway Chin up Bar


Dip Stand

This is helpful for doing dips and inverted rows.



ProsourceFit Dip Stand Station





Dip Belt

This allows you to easily add weight to chinups, pullups, and dips.


Harbinger Polypropylene Dip Belt with Steel Chain


Adjustable Dumbbells

Here’s what I have and use:



Bowflex SelectTech Adjustable Weights





And here’s another good option:


PowerBlock Elite


This set only goes up to 50 pounds, so I recommend you get the 70 to 90-pound expansion kit if the 50-pound dumbbells are too light for you:




PowerBlock Elite Dumbbells








Kettlebells

You can use these for dumbbell exercises and kettlebell swings. These also have a vinyl coating, so they won’t scratch up your floor.


SPRI Kettlebell


Weighted Vest

This is a great way to add weight to chinups, pullups, and pushups.


RUNmax Pro Weighted Vest


Budget Exercise Bike

Here’s a good budget model to get you started:



Indoor Cycle Bike





Mid-Tier Exercise Bike

Here’s a slightly nicer model that’s a good option if you plan on cycling a few times per week:



SOLE SB700 Indoor Cycle Bike





High-Quality Exercise Bike

Here’s one of the best exercise bikes you can find, if you want to splurge:



NordicTrack Commercial Studio Cycle





Treadmill

I like this one because it’s durable, quiet (some treadmills are obnoxiously loud), and has some neat features like a built-in heart rate monitor, cooling fans, and MP3-compatible sound system.


SOLE F80 Treadmill


Jump Rope

This one is adjustable, durable, and designed so that the rope won’t tangle.


Survival and Cross Jump Rope


Advanced Strategies for More Effective Home Workouts

There are two little-known ways to increase muscle and strength gain and burn calories while working out from home:

Blood flow restriction training
Cycling sprints

Here’s how to do both . . .

Use blood flow restriction training to maximize muscle growth with lighter weights.

Blood flow restriction training (BFR) involves constricting the blood flow to a muscle group while training.

This causes blood to remain inside your muscles for longer than normal, which positively influences muscle growth and strength in several ways.

You can learn more about how this works in this article:

Does Blood Flow Restriction (Occlusion) Training Really Work?

The main benefits of blood flow restriction training is that it allows you to gain muscle and strength while using weights that are only ~20 to 40% of your one-rep max. In other words, the kinds of weights you might be stuck with when doing home workouts.

Thus, even if you can squat 315 and you’re stuck doing goblet squats with 50-pound dumbbells, you can still get in a decent workout if you use BFR.

You can use BFR for your arms and your legs, but there isn’t a good way to use it for your chest, back, core, or glutes.

To do BFR training, you’ll need something to wrap your arms and legs with. I recommend you use medical tourniquets for your arms, like these . . .


Zaptex Buckle Tourniquet


. . . and knee wraps for your legs, like these . . .


RitFit Knee Wraps


Here’s how to go about wrapping your limbs:

If you’re wrapping your arms, the band should be tucked into your armpit.
If you’re wrapping your legs, the bands should be nudged up against your crotch.
In terms of tightness, you should be going for a 9 out of 10 for the arms, and a 7 out of 10 for the legs.

Then, simply follow the workout programs listed above. Instead of moving up to the next hardest workout routine when you get 20 reps, though, move up when you get 40 reps (as BFR training makes high-reps more effective).

Use cycling sprints to train your legs.

If you have access to an exercise bike, you can kill two birds with one stone—cardio and leg training.

Research shows that cycling sprints can produce similar gains in muscle size and strength as resistance training (even in well-trained athletes), and multiple studies have shown that adding cycling to a resistance training program can enhance leg muscle growth.

High-intensity cycling sprints tend to be the most effective in this regard, and they also burn more calories in less time than steady-state cardio, which is a nice bonus (more food!).

To incorporate cycling sprints into your home workout routine, here’s what I recommend:

Warm up with 10 minutes of easy spinning (you should be able to easily talk in full sentences).
Then, sprint as hard as you can for 30 seconds with enough resistance so you can barely finish before needing to take a break. This should be tough!
Do 4 minutes of easy spinning.
Repeat steps 2 and 3 three more times (a total of four rounds).

As your fitness improves, you can increase the number of times you repeat this sequence. I don’t recommend doing more than 10 rounds in one workout, though, as your performance will start to decline sharply.

You can cycle immediately after your resistance training workout, later in the day, or on days you don’t do resistance training. Don’t do it before your resistance training workout, however, because it’ll sap quite a bit of your energy.

If you don’t have an exercise bike, here’s a good budget model:



Indoor Cycle Bike





Here’s a good mid-tier model if you plan on cycling a few times per week:



SOLE SB700 Indoor Cycle Bike





And if you want to splurge, here’s one of the best exercise bikes you can find:



NordicTrack Commercial Studio Cycle





The Bottom Line on the Best Home Workout Routine

Bodyweight, band, and dumbbell/kettlebell workouts can never fully replicate the effectiveness of heavy barbell lifting.

BUT!

With the right exercises, workout routine, and attitude (don’t let perfect be the enemy of good and all that), you can still maintain or even gain strength and muscle with the workout routines in this article.

The main limitation to these types of home workouts is progression—you often can’t just add weight or resistance like you can with a barbell, machine, and full set of dumbbells that you find in a gym.

Instead, however, you use harder exercise variations, work up to higher rep ranges (~20 to 30 per set), and do more volume (sets) than you normally would in your weightlifting workouts.

So, give the home workout routines in this article a whirl, and let the gains continue in these trying times. ?

If you liked this article, please share it on Facebook, Twitter, or wherever you like to hang out online! ?

What’s your take on these home workout routines? Have anything else to share? Let me know in the comments below!

+ Scientific References

Mikkola J, Rusko H, Izquierdo M, Gorostiaga EM, Häkkinen K. Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. Int J Sports Med. 2012;33(9):702-710. doi:10.1055/s-0031-1295475
Lundberg TR, Fernandez-Gonzalo R, Gustafsson T, Tesch PA. Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. J Appl Physiol. 2013;114(1):81-89. doi:10.1152/japplphysiol.01013.2012
Ozaki H, Loenneke JP, Thiebaud RS, Abe T. Cycle training induces muscle hypertrophy and strength gain: Strategies and mechanisms (review). Acta Physiol Hung. 2015;102(1):1-22. doi:10.1556/APhysiol.102.2015.1.1
Androulakis-Korakakis P, Langdown L, Lewis A, et al. Effects of exercise modality during additional “high-intensity interval training” on aerobic fitness and strength in powerlifting and strongman athletes. J Strength Cond Res. 2018;32(2):450-457. doi:10.1519/jsc.0000000000001809
Baz-Valle E, Fontes-Villalba M, Santos-Concejero J. Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review. J strength Cond Res. July 2018. doi:10.1519/JSC.0000000000002776
Cascella M, Rajnik M, Cuomo A, Dulebohn SC, Di Napoli R. Features, Evaluation and Treatment Coronavirus (COVID-19). StatPearls Publishing; 2020. http://www.ncbi.nlm.nih.gov/pubmed/32150360. Accessed March 20, 2020.
Biggerstaff M, Cauchemez S, Reed C, Gambhir M, Finelli L. Estimates of the reproduction number for seasonal, pandemic, and zoonotic influenza: A systematic review of the literature. BMC Infect Dis. 2014;14(1):480. doi:10.1186/1471-2334-14-480
Bauch CT, Lloyd-Smith JO, Coffee MP, Galvani AP. Dynamically modeling SARS and other newly emerging respiratory illnesses: Past, present, and future. Epidemiology. 2005;16(6):791-801. doi:10.1097/01.ede.0000181633.80269.4c
Baud D, Qi X, Nielsen-Saines K, Musso D, Pomar L, Favre G. Real estimates of mortality following COVID-19 infection. Lancet Infect Dis. 2020;0(0). doi:10.1016/S1473-3099(20)30195-X
Li R, Pei S, Chen B, et al. Substantial undocumented infection facilitates the rapid dissemination of novel coronavirus (SARS-CoV2). Science (80- ). March 2020:eabb3221. doi:10.1126/science.abb3221
Kwok YLA, Gralton J, McLaws ML. Face touching: A frequent habit that has implications for hand hygiene. Am J Infect Control. 2015;43(2):112-114. doi:10.1016/j.ajic.2014.10.015

Readers' Ratings

No Ratings

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

Show More

Leave a Reply

Your email address will not be published. Required fields are marked *

Close
Close