Anyone have ideas or a good source I can use to put together a weekly routine/routines I can do at home?

I'm in the worst shape I've been in 10 years and something needs to change. I'm a pretty regimented person, so a schedule with a daily 30-40 minute workout I can do before work everyday is going to be easiest for me to stick to.

I also need to consider my equipment. I've put down 72 sq ft of padded floor tiles in my garage. Got a bench flat/incline, a 5 ft barbell with 100 lb of weights, adjustable dumbells up to 35 lbs each and a pull up bar (serious one, not a little door mounted thing).

My goal is just to get back into good shape. No specific weight loss/gain goals. I hate running and generally boring cardio work, so would like to get cardio addressed in these as well. Would prefer not to buy any more stuff.

Any good ideas on where to start? Thanks.

The Reddit Bodyweight Fitness recommended routine is a great place to start, and you don't need any equipment... even though you already have some.

https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

I've seen lots of really incredible "transformation" stories from people just using this routine. Like any other exercise program though... you have to do the work to get the results. Good luck!

Get you a prowler.

Sounds like T25 or Insanity would be perfect for you, if you can be motivated and disciplined at home.

I began by using the circuit workouts provided in Men's Health each month and I turned myself into a morning workout guy because I realized that was the only way I could remain consistent. I worked out for about 30-45 minutes in my apartment and was able to lose 75lbs using only the following:

EZ Curl Bar
50lbs in plates
35lb Dumbbells
20lb Dumbbells
Swiss Ball
10lb Medicine Ball

I didn't plan on losing all that weight, it just happened. I also became a big fan of running but decided to scale it back a bit when my dad jokingly asked if I had AIDS because of all the weight I lost.

Now that I have a garage, I like to use a battle rope or jump rope to mix things up. It's amazing what you can accomplish cardio wise with those two items in 15-20 minutes.

T25.

Thanks for the responses. Will look into some of these.

http://texags.com/forums/48/topics/2756654

Check out Bodybuilding.com for lots of routines but maybe start with (mostly) body weight routines that only require light dumbbells (check out the Spartacus Workouts for example). I also like the Ultimate Full Body Dumbbell routine (I actually break it up and do just a couple of sections per day on this one due to time constraints).

As far as specific exercises, think about incorporating moves like burpees, overhead squats and man-makers (I think these are burpees evil twins) to hit a lil bit of everything.

Also, try Tabata style routines which be applied to most anything and because of the intensity you won't need to use a lot of weight so shouldn't need any add'l equipment at this point.

Plenty of good options ... Now off to my garage gym for a couple rounds of Spartacus

P90X will get you in decent shape but workouts are closer to an hour. P90X3 workouts are ~30 minutes but I would not count on it getting you super ripped.

Another option is the MARSOC (U.S. Marine Corps Forces Special Operations Command) workout.

They have a good app: Android App

Spend a month walking. Begin with a half mile to a mile and work up to 2.5 miles. That might take close to 45 minutes at first, but you can gradually bring the time down.

When you arrive home, use a chair or a fireplace harth and start doing pushups. 5 for a few days (rest every 3rd day), then 7, then 10. By the end of that month, you should be up to around 40. If you go to a park trail, you can also use the benches there. I still use benches as a break in my walk/run routine, not only for pushups but for stretching.

By the end of the month you will see results. You will look better and be stronger. At that point, it will be time to mix it up, but you have a month to investigate the sources others on here have mentioned. You'll also be able to start running a little. I suggest something not near as aggressive at the Couch to 5K program -- try to cut that in half and you've got the idea. Whatever you do, don't start running until you've spent a month walking and you can go 45 minutes walking with no issues (too tired, shin, knee and foot pain, etc.).

Try darebee.com

I have a simple workout that gets me out of the gym in 30 minutes. I got this routine from a former NFL lineman who needed to carry less weight in "civilian" life.

On one day I do 5 reps of this:
1) 3 min treadmill or cardio (jumprope would be great at home, but not for 3 minutes!), sufficient to keep heart rate over 140
2) Set of push-ups to failure (usually 160 - 175 for 5 sets total)

Modify the push-ups to focus on different things. Somedays I do them slowly, some days fast. Mix in whatever you want. The key is that you are doing your weight training with your heart rate elevated, so you get the cardio benefit of a full 30 - 40 minute workout. Try not to do the weight training with your heart rate too high - don't want to consume muscle.

The other day I do 5 reps of this:
1) 3 min treadmill or cardio, same as above
2) Set of pull-ups to failure (usually 60 - 65 for 5 sets total)

Same rules as above for pull-ups. Sets to failure, modify to focus on shoulders, biceps, speed...

On a 3rd day, I like to play racquetball, do yardwork, or maybe drink beer and think about those things. I look like I lift...but I don't...hehe

Don't know if others have this problem, but I always use padding under my palms when doing push-ups. The stress of where the thumb connects to my hand is not good otherwise. I usually use a yoga mat and a couple of folded towels for extra padding.

I bought the Men's Health Book of Getting Abs. Even if that isn't your specific goal there are a lot of workouts in there you can do at home with minimal equipment. I just have a "not so serious" door pull-up bar and some dumbells and I lost 35 lbs in 2 months and it's the first time since college I've seen abs.

I also follow some Asian dude on Facebook named Jordan Yeoh. He's always doing videos of good fat burning routines you can do at home.

quote:

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I have a simple workout that gets me out of the gym in 30 minutes. I got this routine from a former NFL lineman who needed to carry less weight in "civilian" life.

On one day I do 5 reps of this:
1) 3 min treadmill or cardio (jumprope would be great at home, but not for 3 minutes!), sufficient to keep heart rate over 140
2) Set of push-ups to failure (usually 160 - 175 for 5 sets total)

Modify the push-ups to focus on different things. Somedays I do them slowly, some days fast. Mix in whatever you want. The key is that you are doing your weight training with your heart rate elevated, so you get the cardio benefit of a full 30 - 40 minute workout. Try not to do the weight training with your heart rate too high - don't want to consume muscle.

The other day I do 5 reps of this:
1) 3 min treadmill or cardio, same as above
2) Set of pull-ups to failure (usually 60 - 65 for 5 sets total)

Same rules as above for pull-ups. Sets to failure, modify to focus on shoulders, biceps, speed...

On a 3rd day, I like to play racquetball, do yardwork, or maybe drink beer and think about those things. I look like I lift...but I don't...hehe

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Are you saying you do 5 sets of 160 push ups... So, 800 push ups? And 5 sets of 60 pull ups, so 300 pull ups? Because that is what it sounds like... Or you actually mean more normal numbers like, 5 sets of 30 push ups and 5 sets of 12 pull ups?

One of Bear Grylls' workouts. 30 seconds each with 10 sec break between, do as many times as you can.


https://drive.google.com/file/d/0B78D55DUewHKTmp4RkYxRGdkbW5SMVpiNVhfNGZhTkRVY3Rn/view?usp=drivesdk

quote:

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Are you saying you do 5 sets of 160 push ups... So, 800 push ups? And 5 sets of 60 pull ups, so 300 pull ups? Because that is what it sounds like... Or you actually mean more normal numbers like, 5 sets of 30 push ups and 5 sets of 12 pull ups?

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The latter - I don't train with Herschel Walker and Chuck Norris.