Deleted
Deleted Member
Posts: 0
Join Date: Jan 1, 1970
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Post by Deleted on Mar 18, 2020 13:55:57 GMT -5
For the quarantine trainers - Buy the jailhouse strong book if you want a shit ton of home workouts and some workout programs. works for vegans and non-vegans alike. It has really been kicking my ass the past few days i am into being prison yoked |
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forestpoetry
Quivering Member
Posts: 483
Join Date: Sep 6, 2018
Likes: 711
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Post by forestpoetry on Mar 18, 2020 14:58:56 GMT -5
I've been running and doing a kettlebell workout alternate days. We have a few bells so weights vary. I don't use the same bells every time, some days are light, some days are heavy. Not too dissimilar from what you posted:
workout A: Pushup (lower all the way to the floor, stretch arms out to the sides then place hands back down and explode upward HARD with tightly braced midsection glutes and legs) ( www.youtube.com/watch?v=cCiu5u3AvuM ) x10-20 Kettlebell Swing x15-25 isometric hold (plank, side plank, hollow hold, superman, whatever. mix it up)
Pull up x3-8 or descending (ie 5-4-3-2-1 or 7-5-3-2 etc) depends how many sets
Farmers walk, mix it up a minute or so of a corrective exercise: on this one I like bird dogs and bridges
repeat as circuit 3-6 times depending on day and feel. rest as needed. every rep should be perfect.
workout B: Kettlebell clean and press x5-10 (depends on weight of bell) Goblet Squat x8-15 some kind of horizontal row, I like the lunge x12-15 (mostly interested in higher reps for this one) or x5 with a 2 second pause at the top in a standard bent over fashion squeezing the shoudlers together isometric hold farmers walk a minute or so of correctives/stretching: Pec/bicep stretch and hip flexors
repeat as circuit 3-6 times depending on day and feel. rest as needed. every rep should be perfect
trying to do these on two consecutive days and then rest the third day, just some light movement etc. I'm trying to improve strength mildly, improve conditioning a lot, and never feel too wiped in case some shit is actually going down.
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fourtyfour
Hard Member
Posts: 147
Join Date: Jun 27, 2018
Likes: 255
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Post by fourtyfour on Mar 18, 2020 21:53:15 GMT -5
Check the Athlean-X youtube for a home work out rn!
Before all this - (I weigh around 120)
Bench 1 rep max is 135
Never tried a 1 rep max for my squat cause I never find a good spotter and my knees are too funky to fuck w it
Sumo DL 1 rep max is 185 but I rarely go for maxes more focused on volume
Bought bands for home, but man I really miss weights waaaah
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