Gyms closed, no problem.
Substitute whatever you like, this is all trial and error but I guarantee you’ll feel it. All of these workouts should take you less than 45min as well, so don’t make an excuse for time in the day either. Get the wife and kids in on it too if you really want, just make sure the kids stick with body weight.
We got a set of Olympic Rings off Amazon, a resistance band, and I had a set of adjustable dumbbells already. DON’T USE THAT AS AN EXCUSE! Find a beam in your basement for pull-ups, a kitchen counter top for inverted rows, gallons of water for curls and bench press. My buddy and I have been doing this workout for the last few weeks ever since the gym closed.
Here’s our plan, with a rest day on Wed, Sat, Sun where you can do cardio or hit a part of your body for a second time as long as it has 48hrs of rest.
RPE 10 is your maximum amount of reps before your form gets sloppy. Do RPE8 for the first two sets, meaning you have two more reps in the tank. Then finish each set with RPE10.
Since this is a high volume workout, keep your rest to 1:30min or less between sets. You can do a 2min rest or so when switching exercises.
I also have the full AthleanZero workout if you want that, for a pure body weight workout that’s pretty intense.
——————
Workout (1-1:30min rest)
Each set to RPE8-10
Legs:
Superset: x3
One leg Levitation Squats
Rocket Jumps
Wall Sits (as long as you can)
Superset: x3
Long Leg Plank Marches
One Leg Hip Bucks
Jumping Sprinter Lunges x3
Leg Back Raise (Bands) x3
Calf Raise x3
———————————————————
Chest/Triceps
Ring Dips x3
Ring Flys x3
Dumbbell Bench x3
Dumbbell Raises x3
Overhead Tricep x3
——————————————————
Back/Bicep
Ring pull-ups x50
(This takes me about 10 sets of 5)
Dumbbell Row x4
TRX Row x4
Hammer curl x4
Regular curl x4
————————————
Shoulders/Tricep:
Close-grip Bench. x3
Dumbbell Press (Bands) x4
Tricep Pushdown (Bands) x3
Box Dips x4
Lateral Raise x4
Band Pull-Apart x4
Substitute whatever you like, this is all trial and error but I guarantee you’ll feel it. All of these workouts should take you less than 45min as well, so don’t make an excuse for time in the day either. Get the wife and kids in on it too if you really want, just make sure the kids stick with body weight.
We got a set of Olympic Rings off Amazon, a resistance band, and I had a set of adjustable dumbbells already. DON’T USE THAT AS AN EXCUSE! Find a beam in your basement for pull-ups, a kitchen counter top for inverted rows, gallons of water for curls and bench press. My buddy and I have been doing this workout for the last few weeks ever since the gym closed.
Here’s our plan, with a rest day on Wed, Sat, Sun where you can do cardio or hit a part of your body for a second time as long as it has 48hrs of rest.
RPE 10 is your maximum amount of reps before your form gets sloppy. Do RPE8 for the first two sets, meaning you have two more reps in the tank. Then finish each set with RPE10.
Since this is a high volume workout, keep your rest to 1:30min or less between sets. You can do a 2min rest or so when switching exercises.
I also have the full AthleanZero workout if you want that, for a pure body weight workout that’s pretty intense.
——————
Workout (1-1:30min rest)
Each set to RPE8-10
Legs:
Superset: x3
One leg Levitation Squats
Rocket Jumps
Wall Sits (as long as you can)
Superset: x3
Long Leg Plank Marches
One Leg Hip Bucks
Jumping Sprinter Lunges x3
Leg Back Raise (Bands) x3
Calf Raise x3
———————————————————
Chest/Triceps
Ring Dips x3
Ring Flys x3
Dumbbell Bench x3
Dumbbell Raises x3
Overhead Tricep x3
——————————————————
Back/Bicep
Ring pull-ups x50
(This takes me about 10 sets of 5)
Dumbbell Row x4
TRX Row x4
Hammer curl x4
Regular curl x4
————————————
Shoulders/Tricep:
Close-grip Bench. x3
Dumbbell Press (Bands) x4
Tricep Pushdown (Bands) x3
Box Dips x4
Lateral Raise x4
Band Pull-Apart x4
Current:
13' E92 M3 Comp | 05' Yahama R6 | 95' E36 M3
Past:
14' BMW 335xi GT | 06' Porsche Boxster S | 15' Jeep Grand Cherokee | 84' BMW 733i | 85' Honda Shadow VT700 | 06' Acura TL