DISCLAIMER: PLEASE CONSULT YOUR DOCTOR PRIOR TO STARTING ANY PHYSICAL ACTIVITIES AS IT MAY RESULT IN CARDIAC ARREST OR CARDIAC COMPLICATIONS, AND OTHER ISSUES DUE TO PRE-EXISTING CONDITIONS.
When I can’t get to a proper gym, here is what I do at home. You should have a pull up bar and some dumbbells for these. These are not going to get you bigger. It will focus on strength, power and endurance. The total time for me to complete this workout is 45 minutes. Take a 10-30 second rest between sets and workouts not much more. If you include post workout stretch, it is about 1 hour. You can also break it down by upper body and lower body, but you must do Every Training Day section either way. That’ll only be about 25-30 minutes and with the post workout stretch, it is about 40-45 minutes.
Every Training Day
- Run at least 1 mile – Don’t worry about how long it takes, or if you need to run/walk the mile.
- Farmer’s Walk – 30lbs or more. Walk for minimum 20 feet and turn around. Repeat (10 reps)
- Plank – Plank for at least 1 minute
- Side plank – Plank on one side for at least 30 seconds to 1 minute (each side), switch sides
- Flutter kicks – 1 minute – lay down, and flutter kick without touching ground
- Russian Twist – 1 minute – Sit on the floor, raise your legs, and twist at the waist left and right with weights (kettlebell or medicine ball)
- V hold – 1 minute – Sit on floor, raise your arms and legs like a V and hold
- Grip strength squeeze – Either use a grip strength trainer or just close and open your fist as tight as you can (2 sets/50 reps)
Upper Body Day
- Pull ups – Get a pull up bar if you don’t have one, and do as many as you can do until you fail
- Pushups – Do as many pushups as you can do until you fail
- Arnold press – 80% 1RM weight (2 sets/8 reps)
- Hammer curls – 80% 1RM weight (2 sets/8 reps)
- Reverse curls – 80% 1RM weight (2 sets/8 reps)
- Dumbbell front raise – 10-20lbs (2 sets/10 reps)
- Dumbbell side raise – 10-20lbs (2 sets/10 reps)
- Tricep extension – 10-20lbs (2 sets/10 reps)
- Tricep kick back – 10-20lbs (2 sets/10 reps)
- Shoulder shrug – 30-50lbs (2 sets/30 reps)
- Wrist curls (pronate and supinate) – Curl using just the wrist (3 sets/10 reps) for both pronate and supinate (10lbs max)
Lower Body Day
- Squats – I prefer weighted, but if you don’t have weights, do as many as you can do until you fail
- One leg balance – Stand on one leg and hold for 1 minute. Switch legs and repeat
- One leg balance (eyes closed) – Close your eyes, start timer, and stand on one leg. Stop timer when you lose your balance. Repeat with other leg
- Calf raises – Stand and get on your toes and back down (30 reps)
- Jump squats – Stand and jump and land down into a squat (30 reps)
- Lunges – Lunge with one leg forward, stand straight, then other leg and repeat (30 reps)
- Mountain climbers – Start in a position like pushups and move your leg forward and switch the legs and move the other forward and repeat for 1 minute
- Quadraped walk – Walk on all four limbs. Keep your back straight, parallel to the ground, and hips up. 1 minute
