We know that it can be overwhelming trying to change your routine overnight, or even over the course of a week. To save you the time and effort of looking through the site, here are some at-home workouts for you with notes about them to help you pick the right one. Most of them require absolutely no equipment whatsoever.
Yesterday, we talked about one aspect of a lot of our recent life changes; we’ve been going to Fortune Gym for a few months. Hungry has been recovering from two (new) significant injuries over the past year: a torn quad/adductor in his right hip girdle and a torn soleus/gastroc in his left calf. Therapy has only yielded minimal results and rehab workouts have been hindered by a lack of consistency. Finally, after having some success, Hungry has decided to transition his full rehab training plan into one that is a bit more dynamic. While the full workout split hasn’t been completed yet, since today was only day three (started Monday), and it takes weeks/months to make sure a performance based program is created properly, Hungry was relatively happy with his full body bodybuilding session today, so he wanted to share it.
It is approximately 60 minutes long, with no warm up or cool down. Rest is minimal in between sets and it isn’t truly a bodybuilding workout. It is bodybuilding-inspired in the movements, but mainly focuses on accessory lifts to complement weightlifting exercises performed on Mondays and powerlifting exercises performed Friday. The sets and reps vary between 3 sets of 20 reps or 4 sets of 12-10-8-6 reps depending on the exercises. We’re still working out those details, but here are the exercises that were performed.
All you need for this workout is something to hit, whether it’s a punching bag or a friend with a pillow. Check out this video for a new free circuit training workout that targets many primary muscle groups and can really challenge you to use your body weight to increase your strength and conditioning. Hungry used his background in martial arts and contact sports to create this specific workout. He also uses his lack of background in style to look so cool while doing it.
Some of you may have heard of this, some of you may have not. But if you do this right, it is an amazing, kick-butt workout. We do it with each other sometimes and sometimes I will put my unfortunate clients through it. Chris knew about this before Men’s Health even did. He’s been doing it forever. Depending on how many rounds you do, this workout takes no longer than 30 minutes. It is a fat-burning, muscle-burning, lean-making workout. Don’t miss out on this one! You can find its original site here.
There are 10 stations. 1 minute per station. 15s rest for transition. 2 minute break at the end of each circuit. 2-3 circuits. One minute may not sound like a lengthy bit of time, but once you’re in the circuit, pushing yourself through the muscle-ripping exercises, it seems more like an hour. Let’s get started. Grab dumbbells that are manageable for 15-20 reps. Don’t go too heavy or you’ll die.
1. Goblet squat. Grab a dumbbell and hold it like a goblet and then do proper squats.
2. Mountain climbers. Get in a tripod position on your hands and toes and bring each foot for ward towards your head and then back, and rotate.
3. Single-arm dumbbell swing. Grab a dumbbell and get into a crouched position but keep the shoulders back and look forward. With one arm, swing the dumbbell above your head, straightening your body as you do so. Bring it back down and switch arms.
4. T-pushup. This one is almost always a killer. Get into a pushup position with your arms straight, using the dumbbells as pushup grips. Do a pushup and then turn your body sideways and lift the dumbbell up as if you’re doing as side plank. Then do the other side.
5. Lunge jumps. Just what it sounds like. Hold a dumbbell and jump between lunges.
6. Dumbbell row. Bent slightly forward with both dumbbells in hand and row towards yourself.
7. Dumbbell side lunge and touch. Lunge to the side with your dumbbells and touch the floor with them.
8. Pushup-position row. Get into a pushup position using the dumbbells as grips again. This time, don’t do a pushup. Instead, row with each dumbbell towards yourself.
9. Dumbbell lunge and rotation. Lunge forward with a dumbbell and twist to the left. Lunge with the other leg, twist to the right. Repeat.
10. Squat press. Perform a squat with two dumbbells in hands and at the top of your squat, do a shoulder press.
All images from Menshealth.com
And that’s ten. Remember, 1 minute each with only 15s rest for transition. Try for 2-3 circuits. Remember to take 2 minute rest in between, so that your muscles can perform adequately the next round. This is a BEASTLY workout, and all you need are dumbbells. This can be done anywhere! No excuses! The perfect workout to stay hungry and fit!
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