Quarantine Fitness - What's Your Routine?

[Mattie]

Now you know everyone doesn't have fitness equipment in their home. Ha ha!

 

[DaRK9]

The only thing I have since the gym closed is a 40lb vest so I've been doing walks and bodyweight exercises with it on.

 

[Charnell]

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

Baby steps over here! If this lockdown goes on long enough those movements could be in my future, but they're not aspirations. I'm still at the point where 10 Navy Seals make me feel all types of out of shape.

 

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[Paul David]

Insanity....again!

Full 63 day program. Nearly two weeks in now but know most of the pain comes in the second month!

 

[conti]

Get elastic bands. You can mimic nearly any exercise you would in a gym!

 

[YoungPadawan]

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

View attachment 31760

In the words of Peter Griffin, "Lift with your back in a jerking, twisting motion"

 

[VS-Recruit]

I've been doing calisthenics and HIIT lately. Based in Dubai and everything is locked down here so I can't go out...

I alternate between HIIT and calisthenics 6 days a week.

 

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[BD64]

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

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

There is! I've been calisthenics based for ~4 years now after I had surgery on a torn ACL and was forced to do just bodyweight training for 6 months.

I've used the RRR on & off for those 4 years. It's a fantastic, simple baseline program for the fundamental movement patterns. I'm also fairly active on that subreddit.

As for me: I just had my roommate build me this bad boy (he's a welder):

The bar height is fully adjustable. I've been doing tons of ring work recently, basically following an upper/lower split with 3x upper/week and 2x lower/week.

On my upper days I've been playing around with variations of this routine:

View: https://www.youtube.com/watch?v=O3tkR2DZwLE


On lower days I usually go for sprints and mountain biking (uphill, mostly) because I absolutely hate high-rep leg training. It's f*cking terrible.

 

[BD64]

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

Planches will kick your a$$ for so long.... trust me...

 

[jjohns500]

Just finished this routine. Hardest workout Ive hard in a long time! He's got tons of great content and none of requires equipment. I'll be switching from weights to calisthenics now!

View: https://www.youtube.com/watch?v=7oOUji-7eEQ

 

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[Kak]

I do push-ups, fight the heavy bag, and go on a walk/run with my wife.

 

[Venn]

I want to work out every day but how to do that?

Make a plan where your different muscle district can rest from 48 to 72h after training. Then ofc it depends if you have weights or you do only bodyweight. An example would be:

* Push
* Pull
* Legs
* Push
* Pull
* Legs

Then since You would like to train each day you would have to adjust your volume and intensity alot. It depends of course how advanced are you but I would reccomend not more than 20 series in the scale of a week for big muscles. Then listen to your body and adjust along the way. Anyways I would not recommend to train everyday since you need some rest in order to make gains.

My personal training plan at the moment is based fully on the calisthenics/bodyweight. I do
Monday: progressive calisthenics
Tuesday: explosive calisthenics
Wednesday: box training
Thursday: progressive calisthenics
Friday: explosive calisthenics
Saturday: box training
Sunday: Rest day.

Beside that I am making at least 10 000 steps a day.

 

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[StrikingViper69]

I used to work out in the garden before this all started, so things haven't changed for me.

I follow a LeanGains program with pine 2x4 for a barbell. Can't get super heavy weight on it but it's better than nothing.

 

[Beerbread]

I've been using the 30 Day Fitness Challenge app since the quarantine began 4 times a week as well as a pilates routine for 4 times a week. I'm using upper and glute resistance bands along with yoga blocks, a stretch strap, a jump rope, a stationary bike from the mid 70s that belonged to my grandfather, and a set of 5lbs when things get easy. It's better than nothing! Before the quarantine, I was at the gym 6 days a week and gained 8lbs of muscle and lost 33lbs since the end of October!

Otherwise, I miss the social aspect of going to the gym. I had my friends there and we would motivate each other all the time. Otherwise, I've been my biggest cheerleader!

 

[Mhinto]

I’ve been worried about losing strength due to not having heavy weights to lift so I’ve incorporated some body weight isometrics into my routine. Focusing on the mind muscle connection, correcting form and taxing the central nervous system.

 

[Bobby_italy]

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.

I had phases where I thought PPL was the best(I didn't train legs tho so more like PP only ahha) but towards the end of my lifting journey where I made my best progress for putting on mass was bro split 4 days each day a bodypart and not train legs, so Chest-Back-Arms-Shoulders, never trained abs yet when I was lean they were massive like 3D not flat, abs and legs for me are 100% genetics but I know people for whom you could say the same for arms.
Training was like 16-20 sets and i was always trying to beat my previous PR on the hardest set of the exercise, also however little your MMC is when doing one bodypart a day you'll for sure get an amazing pump unless you have hormonal/glycogen problems like when you've been cutting weight for months.
I don't think getting a pump is what makes you get big for the anectode that many powerlifters are really big yet they never train specifically to get a pump.

 

[Bobby_italy]

Getting big is more a matter of being in a caloric surplus.
There's not much evidence about the differences in hypertrophic training vs strength training for mass gain. At least, if you don't take SARMs.

I was eating a lot too and like 300/400 g of protein 5/6k kcals, put on a lot of weight in only 6 months, most of it was fat tbh.

 

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[Bobby_italy]

I regret dirty bulking in the past
Thought I was getting bigger, but in reality, I was just getting fatter lol

I would 120% not recommend, I got "growth" stretch marks on the sides of my stomach and armpits... and still haven't removed the fat I gained in that one bulk, it's nearly depressing adding 25 kg of which mayb 7/8 kg is real muscle

 

[Impacto]

I've always trained at home, so the current events didn't really affect my training too much. But since I changed countries 6 months ago, here in Italy I have no equipment, only the bands I took with me and I barely use them.

The last few months have been my best in terms of training and gains since I started more than 8 years ago... All I have is a metal pipe I found left on the balcony, dirty and forgotten covered with pigeon crap. I cleaned that sucker up and placed it above my desk and a chair, creating a pseudo pull bar. Obviously I can't do proper pull-ups, I have to do them seated but it still works.

A somewhat popular dude on youtube recommended prisoner style workouts just when the pandemic started, so I decided to try them out. It was such a good decision...

Basically all I do now is the main movements in a down ladder and I compliment them with a timed finisher. For example:

Pull-ups - I start with 12 reps, rest around a minute, then do 11, then 10 and go on until I reach 0
I do the same with chin-ups. Then I pick up my timer and set it to a minute, go underneath the pipe and do inverted rows as many as I can within that minute. When it expires I do back widows, 1 minute again as many as I can. I end it off with chin-ups, 1 minute again. After those brutal 3 minutes on top af a crap ton of pulling before that, I rest a bit and do the 3-minute segment again.

The whole thing takes around 40-50 minutes and after that the pump is UNREAL. I've never seen myself so swole after a training session, I just fell in love with this style of training.

So now I just do a pull-push-legs split in that order. For the push workout, it's the same thing - pike push-ups and regular push-ups in the down method, followed by diamond push-ups, triceps extensions of some sort, and side delt raises with the bands. I used to time the latter 3, but I actually enjoy going until failure on them so I scrapped that. This one is the longest session, usually about an hour.

And for the legs, I just do bodyweight squats with the down ladder again, but shorter rest (around 30 seconds) because for some reason I get discomfort above the knees if I rest too much between sets. After that, I get down on the ground and do a hamstring and glute routine, again 3x1 minute. I just took those from a program I used to do before and they actually work really well. Then, because I love my 3x1s I pick three ab movements and do the same, sometimes I add a 4th minute if I feel like it. And to top it all off, I jump rope for a while to destroy the calves and get some cardio in.

The key is to add a number on the ladder periodically. If you start with 10 push-ups this week, do 11 next week or the week after. And keep going. If the training gets too long for your taste, change the variation. Do them slowly and you have a whole new exercise. Or put some books on the ground to elevate your hands and feet to create a better stretch at the bottom. The possibilities are endless.

This is what I've been doing for the past 4 months and I've gained muscle mass against all odds. My food hasn't been optimal, and yet I gain muscle. My protein is super low by all common training standards, but I still progress. I've spent so much money on protein supplements and now I make better gains eating half the protein I used to. It actually pisses me off a bit

Anyways, I hope this helps somebody who is either bored with their current training regime or is in a difficult situation and doesn't have many options. Try it out and see if it works for you!

 

[WillHurtDontCare]

20 kg. Yeah, I know a bunch of those, it’s more about getting the form right etc. I just noticed you have a kettlebell workout in your first post. Are you still doing that ? If so, how were the results ?

When the gyms reopened I went back to this bodybuilding routine, which is a modified version of Franco Columbo's 1983 Mr Olympia routine mixed with Vince Gironda's 8x8 splits.

2 days of workouts followed by 1 day off. No cardio.

Day 1 - Legs

Total Time: 75 Minutes
Squat – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 175 lbs x8[]
• 175 lbs x8[]
• 175 lbs x8[]
• 175 lbs x8[]
• 175 lbs x8[]
• 175 lbs x8[]
• 175 lbs x8[]
• 175 lbs x8[]

Leg Press – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 210 lbs x8[]
• 210 lbs x8[]
• 210 lbs x8[]
• 210 lbs x8[]
• 210 lbs x8[]
• 210 lbs x8[]
• 210 lbs x8[]
• 210 lbs x8[]

Leg Extensions – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 110 lbs x8[]
• 110 lbs x8[]
• 110 lbs x8[]
• 100 lbs x8[]
• 100 lbs x8[]
• 100 lbs x8[]
• 100 lbs x8[]
• 100 lbs x8[]
• This machine was on a different angle that made it harder. Research this further.

Barbell Lunge – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 125 lbs x8[]
• 125 lbs x8[]
• 125 lbs x8[]
• 125 lbs x8[]
• 125 lbs x8[]
• 125 lbs x8[]
• 125 lbs x8[]
• 125 lbs x8[]

Day 2 - Chest

Total Time: 75 minutes

SA1 Bench Press - 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 140 lbs x8[]
• 140 lbs x8[]
• 140 lbs x8[]
• 140 lbs x8[]
• 140 lbs x8[]
• 140 lbs x8[]
• 140 lbs x8[]
• 140 lbs x8[]

SA2 Cable Crossovers – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 40 lbs each arm x8 reps[]
• 40 lbs each arm x8 reps[]
• 40 lbs each arm x8 reps[]
• 40 lbs each arm x8 reps[]
• 40 lbs each arm x8 reps[]
• 40 lbs each arm x8 reps[]
• 40 lbs each arm x8 reps[]
• 40 lbs each arm x8 reps[]

B1 Incline Bench Press – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]

C1 Dumbbell Pullovers – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]

D1 Dips – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• BW minus 76 lbs x8[]
• BW minus 76 lbs x8[]
• BW minus 76 lbs x8[]
• BW minus 76 lbs x8[]
• BW minus 76 lbs x8[]
• BW minus 76 lbs x8[]
• BW minus 76 lbs x8[]
• BW minus 76 lbs x8[]

Day 3 - Arms

Finish Time - 80 Minutes

SA1 - Cable push-downs: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 150 lbs x8[]
• 150 lbs x8[]
• 150 lbs x8[]
• 150 lbs x8[]
• 150 lbs x8[]
• 150 lbs x8[]
• 150 lbs x8[]
• 150 lbs x8[]

SA2 Standing dumbbell curls: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 30 lbs x8[]
• 30 lbs x8[]
• 30 lbs x8[]
• 30 lbs x8[]
• 30 lbs x8[]
• 30 lbs x5[]
• 30 lbs x5[]
• 30 lbs x5[]

SB1 Lying barbell triceps extensions: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 48 lbs x8[]
• 48 lbs x8[]
• 48 lbs x8[]
• 48 lbs x8[]
• 48 lbs x8[]
• 48 lbs x8[]
• 48 lbs x8[]
• 48 lbs x8[]

SB2 Barbell preacher curls: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• Keep seat lower so that you don't use your shoulders to lift the bar

SC1 Standing barbell extensions: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]
• 60 lbs x8[]

SC2 Dumbbell incline curls: 8 x 8 - 2-0-2-0 Tempo

• 20x2 lbs x2x8[]
• 20x2 lbs x2x8[]
• 20x2 lbs x2x8[]
• 20x2 lbs x2x8[]
• 20x2 lbs x2x8[]
• 20x2 lbs x2x8[]
• 20x2 lbs x2x7[]
• 20x2 lbs x2x8[]

DS1 Reverse Barbell Curls - 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 43 lbs x8[]
• 43 lbs x8[]
• 43 lbs x8[]
• 43 lbs x8[]
• 43 lbs x8[]
• 43 lbs x8[]
• 43 lbs x8[]
• 43 lbs x8[]

DS2 Behind the Back Barbell Wrist Curl

• 105 lbs x8[]
• 105 lbs x8[]
• 105 lbs x8[]
• 105 lbs x8[]
• 105 lbs x8[]
• 105 lbs x8[]
• 105 lbs x8[]
• 105 lbs x8[]

Day 4 - Deadlift + Shoulders

80 Minutes Total

A1 Deadlift – 5 x 5 - 3 minute rest between sets

• 275 lbs x5[]
• 285 lbs x5[]
• 295 lbs x5[]
• 305 lbs x5[]
• 315 lbs x5[]

B1 Arnold Press – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 25 lbs x2x8[]
• 25 lbs x2x8[]
• 25 lbs x2x8[]
• 25 lbs x2x8[]
• 25 lbs x2x8[]
• 25 lbs x2x8[]
• 25 lbs x2x8[]
• 25 lbs x2x8[]

C1 Lateral raise – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x6[]
• 15 lbs x2x5[]
• 15 lbs x2x4[]
• 15 lbs x2x6[]

D1 Bent over reverse laterals – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 20 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x7[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]

E1 Alternating dumbbell front raise – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]
• 15 lbs x2x8[]

SF1 Roman Chair Situps

• x25[]
• x25[]

SF2 Crunches

• x25[]
• x25[]

SF3 Reverse Crunches

• x25[]
• x25[]

Day 5 - Back

Time Spent - 65 Minutes

Wide Grip Pull-up – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• -82 lbs x8[]
• -82 lbs x8[]
• -82 lbs x8[]
• -82 lbs x8[]
• -82 lbs x8[]
• -82 lbs x8[]
• -82 lbs x8[]
• -82 lbs x8[]

T-bar Row – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]
• 75 lbs x8[]

Seated Cable Row – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 90 lbs x8[]
• 90 lbs x8[]
• 90 lbs x8[]
• 90 lbs x8[]
• 90 lbs x8[]
• 90 lbs x8[]
• 90 lbs x8[]
• 90 lbs x8[]

SA1 One Arm Dumbbell Row – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• 45 lbs x2x8[]
• 45 lbs x2x8[]
• 45 lbs x2x8[]
• 45 lbs x2x8[]
• 45 lbs x2x8[]
• 45 lbs x2x8[]
• 45 lbs x2x8[]
• 45 lbs x2x8[]

Hammer Grip Pull-ups – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets

• -94 lbs x8[]
• -94 lbs x8[]
• -94 lbs x8[]
• -94 lbs x8[]
• -94 lbs x8[]
• -94 lbs x8[]
• -94 lbs x8[]
• -94 lbs x8[]

Day 6 - Arms (same routine as above)

 

[DaRK9]

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

I'll look into that. Had it laying around from mud run training from years ago, got kinda thrown by no bars to toss around. Probably good to shake up my routine though.

 

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[DaRK9]

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

Dude, I'm feeling that bad haha

 

[Entre Eyes]

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. View attachment 31762

Baby Reps! Laugh break... thank you. What an awesome pic.

One day someone ask the kid so how long you been working out? Hilarious! With Proof!

Jim Cavalier..got to love him! He will educate you.

But thank god for the ability to see the video preview as you scroll forward because I just want to see the form sometimes (what to do and what not to do) and jet haha.

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.

"Grocery Bag Row"....get your patent! You killing me.

I am also incorporating some "Furniture" weights training along with body weight training...

The Prisoner Workout: Killer Bodyweight Exercises for Small Spaces

We can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. We highlight bodyweight exercises used by prisoners the world over.

www.artofmanliness.com

 

[S.Y.]

My routine hasn't changed much. Still mainly using Freeletics - and combining it with some mobility work from Youtube.

Though now, I have a burpees challenge on top.

 

[Andy Black]

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

View attachment 31760

Yeah, it was from the ground straight up so a snatch.

I was doing clean and jerk a couple of days before.

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

 

[Entre Eyes]

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

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

1. Free stand 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

Awesome!

Like surfing YTube....I try alot an see what is in my comfort zone thanks.

 

[WillHurtDontCare]

Get elastic bands. You can mimic nearly any exercise you would in a gym!

I have 2 - one with 40 lb capacity and one with 140 lb capacity (or something like that).

What do you recommend with them?

 

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[BD64]

Just finished this routine. Hardest workout Ive hard in a long time! He's got tons of great content and none of requires equipment. I'll be switching from weights to calisthenics now!

View: https://www.youtube.com/watch?v=7oOUji-7eEQ

Yeah. No...

 

[Glenn-GFit]

Insanity....again!

Full 63 day program. Nearly two weeks in now but know most of the pain comes in the second month!

Great to know as that starts tomorrow

 

[Glenn-GFit]

Get elastic bands. You can mimic nearly any exercise you would in a gym!

They’re a great way to start building better tekkers with your calisthenics techniques too eg. Making pull ups easier to start with

 

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