Quarantine Fitness - What's Your Routine?

[Andy Black]

I didn’t plan on doing anything this evening but it’s so convenient with everything out in the garden so I threw in a quick session this evening.

I’m trying to rehabilitate a damaged/weakened rotator cuff in my left shoulder (caused by too much time at a desk I’ve been told).

200 skips.

3 sets of 8 snatches with 16kg KB (is that what it’s called when you lift it from below you to straight up above your head?).

3 sets of 13 slow and low pushups.

3 sets of 12 straight arm raises from my side out till above my head (thumb upwards). Only 3kg dumbbells but dayum it hurts!

 

[GPM]

Besides carrying children around all day?

I have this gear, plus a chinup bar and some resistance bands. I have been breaking my days up into push, pull, legs days. I try and workout 4-5 times a week. I have mostly been doing moves as found by Jeff Cavalier and his AthleanX videos. He has so much good content on YouTube it's just unfair to everyone else.

 

[WillHurtDontCare]

Like most of you, my exercise routine changed drastically over the last few weeks. I was doing a bodybuilding routine which consisted of mostly barbell exercises every other day. Now I'm making do with what I have in my apartment.

My New Main Routine - 10K Ketllebell Swings

My take on the routine is 5 sets of the following with 5 minute breaks in between. Note, everything below is done immediately one after the other, KB swing into Squat into KB swing. BW = Bodyweight, x10 means 10 KB swings.

60 lb Kettlebell

• KB Swings x10
• BW Squat x5
• KB Swings x15
• BW Squat x5
• KB Swings x25
• BW Squat x5
• KB Swings x50
• BW Squat x5

I am still playing around with off day routines. I've experimented with Turkish get-ups with a 25 lb KB, pull ups, bicep curls, pull-ups, chin-ups, pushups, exercise bands, dips. I'll probably throw dumbbell exercises in there too. But 500 KB swings every other day is exhausting, and there's sometimes a bit of day after fatigue.

I'm also tweaking my diet (getting back on Keto) and incorporating fasting in a way that won't leave me too tired to life. The goal is to be 190 by late May.

But enough about me. What's your routine?

 

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[NursingTn]

Yoga, stretches, focus on core work, lots of chin ups/push ups/bw squats.

I miss the gym.

 

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[BlackLynx]

I am very happy with the Freeletics app. I get up at 5 in the morning - just like when I do when I do get to go out of the house and I open the app and start whatever is on my plate that day. I'm usually still half asleep at that point - but it's important just to start. That's half the battle.

 

[Supercar]

I never liked gym, so I am not missing anything. I just gained a lot of free time with this quarantine thing. So I sleep 8-9 hours every night, walk, run, ride a bicycle, and ride a motorcycle in my backyard.

View: https://youtu.be/4eeQI9Dv5o4

 

[jjohns500]

Like most of you, my exercise routine changed drastically over the last few weeks. I was doing a bodybuilding routine which consisted of mostly barbell exercises every other day. Now I'm making do with what I have in my apartment.

My New Main Routine - 10K Ketllebell Swings

My take on the routine is 5 sets of the following with 5 minute breaks in between. Note, everything below is done immediately one after the other, KB swing into Squat into KB swing. BW = Bodyweight, x10 means 10 KB swings.

60 lb Kettlebell

• KB Swings x10
• BW Squat x5
• KB Swings x15
• BW Squat x5
• KB Swings x25
• BW Squat x5
• KB Swings x50
• BW Squat x5

I am still playing around with off day routines. I've experimented with Turkish get-ups with a 25 lb KB, pull ups, bicep curls, pull-ups, chin-ups, pushups, exercise bands, dips. I'll probably throw dumbbell exercises in there too. But 500 KB swings every other day is exhausting, and there's sometimes a bit of day after fatigue.

I'm also tweaking my diet (getting back on Keto) and incorporating fasting in a way that won't leave me too tired to life. The goal is to be 190 by late May.

But enough about me. What's your routine?

Willhurtdontcare

This is a killer KB routine. Gonna have to steal this one lol thanks!

I train twice a day 3 days a week, and 1 time a day for the other 3. 1 day off. Morning and afternoon. Mornings I usually do all weights, your typical chest/tri, back/bi, etc. The afternoons I do cardio and HIIT.

For HIIT I set up 8 stations, 30 secs per station, As many reps as possible no breaks between stations. 1 min break at the end of the 8 stations. Repeat 3 times. I usually do 2-3 diff 8 stations setups. I always jump rope 15 mins at the beginning and end.

examples
jump squats
KB swings
KB clean press
Double under jump rope
Weighted shadow box
alternating jump lunges
ab roller (or any ab workout)
push ups
barbell cleans
ladder drills
box jumps

 

[WillHurtDontCare]

(is that what it’s called when you lift it from below you to straight up above your head?)

It depends on some finer points on how you go about it:

 

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[WillHurtDontCare]

With a 16kg KB, not as impressive as that dude in the picture, yet.

Fixed this for you.

 

[Andy Black]

Fixed this for you.

Ha. You got me. I’m doing that to the kids all the time.

“I can’t do that.”

“Yet.”

 

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[WillHurtDontCare]

Also, remember to take progress pictures so that you can see if your routine works. It's fun to look back and see the results.

Arm progress - August 2017 vs August 2020 (though I didn't start training arms seriously until last year).

I'm looking forward to forearm progress August 2021 vs August 2020.

 

[Bearcorp]

My gym has been putting out weekly “at home” programs for us members, and lent us some KB’s and dumbbells, the owners great at creating workouts which I’m glad for, as I’m no good at just doing a workout on my own, I need some direction!

 

[Charnell]

I gave my power rack, barbell, and weights to my little brother around August and with the gym on lockdown, I've resorted to doing something I haven't done since I was in the Marines: calisthenics and running.

A lot of burpees and their variations like "Navy Seal" burpees and 8 count body builders. Planks, push-ups, bodyweight squats, etc.

I also snagged a pair of Brooks running shoes and started running late at night when the sun is down so no one can see me struggling. As long as every run I either go a longer distance, for more time or get there faster I know I'm improving.

Going from doing powerlifting style workouts to bodyweight shows my stamina level: embarrassingly low haha

 

[redshift]

I had a coupon for MyYogaWorks online which I've been using, they have a really nice Power Yoga series, I've been doing it twice a day and feel stronger than ever.

Peloton (the bike company) also has a streaming workout program with a 90 days free trial right now. They have a bunch of interesting classes as well.

 

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[WillHurtDontCare]

The only thing I have ... is a 40lb vest

You can do a lot with that. Look up some bodyweight as many reps as possible (AMRAP) routines and throw that sucker on.

 

[AmazingLarry]

ooooh, I like this thread.

I made "dumbbells" using big fabric grocery bags and putting my quarantine provisions inside (bags of rice, lentils, a big jug of peanuts and filled up water bottles). It actually works pretty well. I also fill up my backup with the "weights", and I try to hit all my body parts.

I've been doing a full body workout alternating some of the exercises each day:

• weighted push ups (standard, incline, decline, wide, or narrow)
• one arm bent over DB/grocery bag row, or bent over back fly
• pullups (in the local park)
• one arm standing shoulder press or lateral raises
• curls
• assisted pistol squats and archer squats
• leg raises or ab wheel

The ab wheel is the only piece of equipment I have at home. I currently live in a smallish apartment overseas, but back in the US I have a power rack and dumbbells. Wishing I had them now, I hate not being able to do a proper workout.

 

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[Bearcorp]

My gym has been putting out weekly “at home” programs for us members, and lent us some KB’s and dumbbells, the owners great at creating workouts which I’m glad for, as I’m no good at just doing a workout on my own, I need some direction!

Todays workout was sprints, strict instructions not to go 100%. Felt good so thought I’d ignore that and go hard, did a hamstring. Serves me right for not listening

 

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[AgainstAllOdds]

P90x. Just three days a week for now.

Chest/Back
Shoulders/Arms
Back/Legs

Skipping yoga and cardio. Will slowly integrate HIIT jump roping when the weather gets a little warmer.

Enjoying it a lot so far. Great workout.

 

[gryfny]

Damn, the KB workout looks heavy WillHurtDontCare!

For me, my routine looks like this:
Morning : A full body routine that I made up myself. 1 or 2 sets per exercise for all bodyparts. I use a 20kg kettlebell and a pullup bar.
Before lunch: 45min yoga with Yoga with Adrienne on youtube

And during the day I also do some chin-ups and handstands whenever I feel like it.I really want to be able to do a handstand without the support of the wall before the quarantine ends.

 

[csalvato]

I gave my power rack, barbell, and weights to my little brother around August and with the gym on lockdown, I've resorted to doing something I haven't done since I was in the Marines: calisthenics and running.

A lot of burpees and their variations like "Navy Seal" burpees and 8 count body builders. Planks, push-ups, bodyweight squats, etc.

I also snagged a pair of Brooks running shoes and started running late at night when the sun is down so no one can see me struggling. As long as every run I either go a longer distance, for more time or get there faster I know I'm improving.

Going from doing powerlifting style workouts to bodyweight shows my stamina level: embarrassingly low haha

bodyweight doesn’t necessarily mean low intensity, high volume.

Look into these for high intensity that will more closely match powerlifting intensity:

1. Free standing Handstand push-up progression
2. Planche progression
3. Front lever progression
4. L-sit progressions
5. Muscle up progression

mixing these is also very high intensity, like a handstand push-up to Planche without touching the floor, or L-sit to handstand

 

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[Deleted78083]

20min running, 3x5 pull up, 3x33 squats, 4x20 push up, one day out ot two

 

[Tourmaline]

I've been doing a bodyweight fitness routine. Just reddit's recommended routine. It's quite thorough and complete.

Strength work (40-60 minutes)
First Pair

• 3x5-8 Pull-up progression
• 3x5-8 Squat Progression

Second Pair

• 3x5-8 Dip progression
• 3x5-8 Hinge Progression

Third Pair

• 3x5-8 Row Progression
• 3x5-8 Push-up progression

Core Triplet

• 3x8-12 Anti-Extension progression
• 3x8-12 Anti-Rotation progression
• 3x8-12 Extension progression

bodyweight doesn’t necessarily mean low intensity, high volume.

Look into these for high intensity that will more closely match powerlifting intensity:

1. Free standing Handstand push-up progression
2. Planche progression
3. Front lever progression
4. L-sit progressions
5. Muscle up progression

mixing these is also very high intensity, like a handstand push-up to Planche without touching the floor, or L-sit to handstand

I was hoping there'd be another serious bodyweight fitnesser here!

 

[advantagecp]

My fitness routine before quarantine was 3 BJJ classes per week. If you do that then you understand the near-despair of being deprived of it.

Now I am doing a mild kettlebell workout and walking.

 

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[James90]

I use a 40LB KB for my "man maker" KB complex. If you search on youtube, you'll find a huge variety of complexes.

Man Maker complex #1

Consists of 10 reps each arm, with minimum rest

• KB squat to overhead press
• KB clean and press
• KB Overhead squat
• KB Windmill
• KB Snatches
• KB swings

Man Maker complex #2

Consists of a pyramid set each arm, with 10 doublehand swings when alternating arms.
Starting with 5 reps per set, then decreasing until you get to 1.

Ex.

5-4-3-2-1

Left Arm
5 snatches
5 overhead squats
5 windmills
5 snatches
5 overhead press

10 double arm Swings

Alternate to right Arm, etc...

Then finish off with Man Maker #1 complex. Total 3 circuits.


I'll do this every other day. With calisthenics in between. You'll literally turn into a cyborg in 30 days.

 

[sparechange]

Running hills! Good stuff

 

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[Bobby_italy]

I had big plans but actually procrastined a lot during quarantine, will work my way up with bodyweight exercises as I like breaking PRs, like I don't understand lifting just for the sake of it because I need goals, my personal record was 3 pull ups with 40 kg attached at my peak of 104 kg but two years later completely untrained at 96 kg I struggle doing 3 with bodyweight.

My plan/routine: Grease the groove method for push ups and pull ups/chin ups(easier) and initial goals are as follows:
-50 push ups, 100 pull ups
Starting from 10/15 and 2/3, I guess it will take 3 months if I stay at this bodyweight but my goal is to lose weight.

The method for pushups is to do them like 10 sets at 50%/70% of my max spread out during the day, Pull Ups/Chin Ups like 2/3 times in a day for 2/3 sets at a time, I can do so little of them it takes 5 minutes, with the primary goal being never going to failure so I can stay relatively fresh.
I once asked the strongest guy at my gym how to get stronger at benching and he told me "just bench more often" well it kind of worked as I got 2 plates x 9 reps max and I'd do light benching every workout beginning and end no matter what I was training.

If I manage to get down to 80 kg which should be pretty damn lean considering my "structure", I'll probably be able to do much more of both even tho I have an enormous disadvantage in having very long arms, I'm 6'3''/190 cm and my wingspan is 6'9''/205 cm(came in handy while I was playing BBall).

This is the first time I'll try bodyweight stuff ONLY so if anyone is interested I can make an off topic thread and write down as I learn/progress, I tryed learning how to handstand years ago and it's a really weird feeling, managed to learn but never managed to start walking on my hands unless for a few steps.

 

[RealDreams]

PPL 5-6 days a week.
Best for aesthetics from my experience.
If you have time and a home gym, it's the best program you can do imo.

Otherwise nSuns 4days/week worked great for me before corona.

 

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[ElPatrico]

This quarantine may be horrible for some people, but for me, it was the opportunity to finally get stronger.

I was constantly going around, being weak, being a victim of my injuries, but for over 2 months now, I've been working out regularly, feeling stronger than ever.

I train, 2 days break, train, 2 days break... so it's about 3 days/week

I start up with a good warm-up, especially for those shoulders and elbows, about 20 minutes. After that, I'm doing an easier version of an exercise that I will be doing (for example, Australian pull-ups before regular pull-ups)

then I move to the actual workout.

Incline Push-Ups 5 sets of 5, with 3-4 minutes break. I do them on the stairs, so each time I build up my strength up to 5x5 I go a one step closer to the ground, to increase lever and difficulty. Then I start like 5 sets of 2, and add 1 rep to every set when I do another training, to progress slowly, but steadily)



Seated Band Rows 3 sets of 10-12 , with 1 minute breaks Basically what I do is, I seat on the ground with my legs bent, wrap the band around my feet just enough to make it tense, and I start to row remembering to keep my posture in 90 degrees angle, and to retract the scapula as much as I can. When this gets easy, I simply straighten my legs up a little bit more, wrap the band around my wrists, or simply use heavier one.

Knee Tucks 3 sets of 10, going to 3 sets of 30, with 1 minute breaks. I just recently started incorporating some abs workout. Some of you are familiar with Convict Conditioning. This exercise is the first step of a Leg Raises progression.

"Face Pulls" 3 sets of 10 , with 1 minute breaks. Found this recently on Athlean-X channel, he gave an idea to perform it without machines, or a pole that you can attach your band to. Basically what you do is you place some small weight, dumbbells, or some bottles of water on a towel. Then you wrap it up like a tortilla, grab both ends, bent over, and start doing face pulls. Not going crazy with the weight, it's to keep the shoulders healthy.

Reversed Bicep Curls 5 sets of 5 , with 3 minutes breaks. I've found this exercise to work wonders for my tennis elbow. Not only that, it doesn't aggravate any golfer's elbow issue, so I prefer it over regular bicep curls, or hammer grip curls. When I will progress up to 5x5 then I simply take the heavier dumbells.

Bicep curls with a band 1 set of 12..Just a quick little set to finish this bicep after the previous exercise, with a little bit lower resistance, but higher reps.


That's it. It's not that much, it's not heavy, I would even say beginner level, but I feel like I am now stronger than ever. Previously I had phases of going hard for 2-3 months, building my strength up to be able to do pull-ups, push-ups, but with the cost of a shoulder/elbow injury in both hands that kept me away for over a year. Now I am trying a different approach, going slowly to my goal, focusing on signals from my body, stretching, and rolling the shit out of "dangerous" areas. And until now it seems to be working.

My goal now is to gain strength to be able to do 3 sets of full push-ups with great form, 2 sets of 6 pull-ups, and regular knee raises. When that happens I will transition more to "gaining muscle" workouts.

No leg workouts yet. I've sprained my ankles bunch of times, had pains in knees, now my left ankle mobility is very restricted. I got to fix it, I am a little bit afraid of this area, cause I feel like I have some understanding about upper-body injuries, but about legs, no clue at all.

But I will slowly regain the mobility, to perform the squats. Also my little dream is to learn how to do deadlifts without damaging my back.

Definitely some goals to work on.

 

[WillHurtDontCare]

Progress pictures from anyone else?

According to the CDC, in 2017-2018 42.4% of the adult population in the US was considered obese; with 9.7% of the population being "severely obese."

I can't even wrap my head those numbers - this means that nearly half of the adult population has given up on their health and having a fulfilling life.

The bar is so low that you could put in 1-2 years of dedicated training and call yourself an elite athlete.

I'm by no means an expert on weightlifting / bodybuilding, but if anyone wants resources that work, please let me know and I will point you in that direction.

 

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[BlindSide]

Started Simple & Sinister, absolutely love it. If you want to check it out, make sure to look for Simple & Sinister revised.