YOU work long hours, or even work night shifts. You don't want to waste your money at gym. You want to spend less time with friends. There are lots of problem at your home. Whatever the reason, there are times when you just can’t head it to the gym.
We’ve all been there and so long as you don’t use that as an excuse to skip workouts, you’re golden. Don't be sad thinking that you can’t build muscle, strength, and size at home. You shouldn't involve yourself all day, either. Working out with less equipment, or even using your own body weight, is quite enough for you to be in the shape you want.
Workout 1: Bodyweight Spiderman
Directions:
Perform all the exercises A, then all exercises B, then all exercises C.
A1) Feet-Elevated Pike Pushup
Sets: 4
Reps: 12
Rest: 60 seconds
Be into a pike position arms straight and legs straight with your hips high in the air with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.
A2) Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Begin in a split position. Squat down and explode into the air, switch legs, and land in the opposite position. Alternate quickly and jump as high as you can each time.
B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Begin in a push up position. You have to crawl forward by taking a large step with your right arm and left leg at the same time get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.
B2) Spiderman Pushups
Sets: 6
Reps (each leg)
Rest: 30 seconds
Begin in a push up position. Lower yourself, bring one knee towards that same-side’s elbow. As you rise, bring your leg back. Perform same as on the other side and continue alternating.
B3) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Be on a position facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
C1) Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Put your forearm on the floor lying on your side, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.
Workout 2: Bodyweight squats
Directions:
Perform all exercises A then all exercises B. For example, you do A1 (siff squat) after which A2 (prisoner hold jump squats and then begin over with the siff squat for the second set. Do the same for the “B” and "C" exercises.
A1) Siff Squat
Sets: 6
Reps: 15
No rest
Stand straight with shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stand there throughout. Do squat, sitting lower back and spreading your knees apart. After you descend under parallel, drive lower back up.
A2) Prisoner Hold Jump Squats,
Sets: 6
Reps: 15
Rest: 60 seconds
Stand straight with shoulder-width apart with your feet slightly turned out. Bring your hands behind your head and squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
B1) Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Start in a split position. Explode into the air squatting down by switching your legs, and landing in the opposite posture. Alternate as fast as you could and jump as high as you can each time.
C1) Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds
Be into a plank position. Take one hand to your forehead in a salute position and hold it for three seconds before switching arms. Block your hips from twisting as you salute.
C2) Body Saw
Sets: 3
Reps: 10
Rest: 30 seconds
Be into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull back yourself to the beginning position and repeat. The farther back you push, the harder you hit your core.
Workout 3: Burpee finisher
Directions:
Perform all exercises A, then all exercises B, then all exercises C.
A1) L-Pullups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar and lift your legs in front of you so your body forms an L. Be in L position and perform your pullups.
A2) Feet-Elevated Pushups
Sets: 5
Reps: 15
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.
B1) Skater Squat
Sets: 4
Reps: 10 reps
Rest: 60 seconds
Start from a stand and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you.
B2) Valslide Lateral Squat
Sets: 4
Reps: (10 each leg)
Rest: 60 seconds
Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your another leg focusing on sitting backward with your weight on your heel, keeping your chest high, and keeping a neutral arch in your lower back.
C1) Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
Be in a pushup position. perform pushup and as you rise, pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you land, put your hands on the ground and kick your legs behind to return into a pushup position. Repeat as fast as you can.
Workout 4: Pullup to failure
Directions:
Perform all exercises A, then all exercises B, then all exercises C.
A1) Wide-Grip Pullups
Sets: 5
Reps: Until Failure
Rest: 90 seconds
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeezing your shoulder blades together pull yourself up until your chin is over the bar.
A2) Hip/Thigh Extension
Sets: 4
Reps: 12
Rest: 60 seconds
Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. Squeeze your glute with your bent leg, pushing through your heel, push your hips up, and keep your hips level as you rise.
B1) Pushup + Overhead Reach
Sets: 4
Reps: 6 (each side)
Rest: 60s
Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface.
B2) Forward Crawl
Sets: 5
Duration: 30 seconds crawling
Rest: 30 seconds
Begin on all fours, with your shoulders above your hands directly, your hips above your knees, and your knees an inch above the ground. Crawl upward taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.
Workout 5: Chinup and valslide Workout
Directions:
Perform all exercises A, then all exercises B, then all exercises C.
A1) Valslide Leg Curl
Sets: 6
Reps: 8
Rest: 60 seconds
Lie in your lower back together with your feet on Valsides. Begin via squeezing your glutes and extending your hips. After that curl your feet under your knees even as maintaining your hips extended and keeping a directly line from your shoulders to your
knees. keep in mind each inch you curl your feet is every other inch your hips need to upward push.
A2) Chinups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together and pull your chest to the bar.
B1) Alligator Drags
Sets: 4
Reps: 10
Rest: 30 seconds
Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. By Keeping your arms straight, Go forward with your arms by dragging your legs behind you. Keep your legs straight.
Workout 6: Full-body bodyweight workout (with warmup)
The Warmup 20 minutes
Perform all three exercises in a row and then repeat the circuit again for a total of six sets.
1. Squat to Stand
Reps: 10
2. Alternating Lunges (with hands behind head)
Reps: 10 (each leg)
3. Lateral Lunges (hands in front)
Reps: 10 (each leg)
The Workout
Directions:
Do all exercises A then all exercises B. For example, you’ll do A1 (glute bridge march) then A2 (pushups), then A3 (split squats) and then start over with glute bridge marches for the second set. Do the same for the “B” exercises.
A1. Glute Bridge March
Sets: 2
Reps: 10 (each leg)
A2. Pushups
Sets: 2
Reps: As many as possible (AMRAP)
A3. Bulgarian Split Squat (foot on chair, box, or bench)
Sets: 2
Reps: 12 (Per Leg)
B1. Donkey Kicks
Sets: 2
Reps: 12
B2. Plank to Pushup
Sets: 2
Reps: 12
B3. Straight Leg Situp (reach for ceiling)
Sets: 2
Reps: 10
Workout 7: dumbbell workout
Directions:
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 then A2, then A3 and then start over with A1 for the second set. Do the same for the “B” exercises.
A1. Bulgarian Split Squat
Sets: 2
Reps: 6 (each leg)
A2. Single Arm Dumbbell Floor Press
Sets: 2
Reps: 8 (each arm)
By using a neutral grip touch the dumbbell to your armpit on each rep.
A3. Chest Supported Dumbbell Row
Sets: 2
Reps: 10
Set bench to approximately 35 degree angle, stand with toes on floor and body facing bench. Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover dumbbell rows.
B1. Goblet Squat
Sets: 2
Reps: 20
B2. Bent Over Reverse Fly
Sets: 2
Reps: 12
Workout 8: Valslide Workout
Directions:
Do all exercises A then all exercises B.
A1. Sliding Reverse Lunge
Sets: 2
Reps: 15
A2. Bodysaw
Sets: 2
Reps: 15
A3. Pushups
Sets: 2
Reps: 15
B1. Sliding Leg Curls
Sets: 2
Reps: 15
B2. Sliding Pike
Sets: 2
Reps: 15
B3. Sliding Mountain Climbers
Sets: 2
Reps: 15 (each leg)
Workout 9: Bodyweight upper body
Directions:
Repeat this circuit as many times as possible in 20 minutes.
A1. Pushups
Reps: 10
A2. Straight Leg Situps
Reps: 10
A3. Bodyweight Triceps Extensions
Reps: 10
A4. Plank
Duration: 30 seconds
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