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No gym membership? No problem!


A gym membership is a privilege and one that many of us simply can't afford. However, that should never let you stop working on yourself! During quarantine, I couldn't go to the gym, so I had to bring the workout home. Working out with dogs around should be a whole other type of category! Laughter does help burn extra calories, though.

Anyhow, I modified a bodyweight workout that I came across to fit my needs. So, let's take a look at it and get to work!

 

Rep Structure


Each of the following exercises targets a specific muscle group, however, some of them include full-body movements, and can even ramp your heart up into that coveted cardio zone! When finished, you will have completed 210 movements. The goal is to finish in the shortest amount of time possible, but you can go at whatever speed that is necessary to finish. However, focus on finishing!


Set 1: 20 Reps

Set 2: 1 Rep

Set 3: 19 Reps

Set 4: 2 Reps

Set 5: 18 Reps

Set 6: 3 Reps

Set 7: 17 Reps

Set 8: 4 Reps

Set 9: 16 Reps

Set 10: 5 Reps

Set 11: 15 Reps

Set 12: 6 Reps

Set 13: 14 Reps

Set 14: 7 Reps

Set 15: 13 Reps

Set 16: 8 Reps

Set 17: 12 Reps

Set 18: 9 Reps

Set 19: 11 Reps

Set 20: 10 Reps


Between each set, take a few steps, and then get back into it! Focus on form, and really concentrate on the muscle group you're working. So, let's look at the exercises.

 

Monday: Push-Ups

To add depth of movement, use dumbbells or yoga blocks if you have them. You end up getting a deeper pushup.

 

Tuesday: Reverse Grip Pushups

These odd-looking pushups work the biceps. Trust me, they're not as hard, or awkward, as they look. They do, however, burn!

 

Wednesday: Burpees

These are terrible. Not even going to sugarcoat it. Get started, and may God have mercy on your soul.

 

Thursday: Air Squats & Lunges (210 Each Leg)

You may be thinking that doing these with your body weight is no big deal. See you in 630 reps to talk about how wrong you were. Feel free to do the lunges with weight... later. Much later.

 

Friday: Pike Push Ups & Table Pull up

For the second exercise, just find your nearest table, slide under it, and use the edge like the image above. Not being able to wrap your hands will actually improve your grip considerably. This being said, if you don't have the greatest grip, then this might take a hot minute.

 

Saturday: Half Squat Row

I always grab a couple of cans of veggies, soup, Veg-All, or some such to add just to add a little extra weight. Feel free to do the exercise with just your arms; it still gets a good burn. Really try to concentrate on squeezing your back muscles.

 

There is my take on the at-home workout. Some days it made me even sorer than weights at the gym! Sunday, of course, is still a fun day. So, do whatever you like, but just get in some movement. It probably won't be the burpees.


Keep moving, and keep motivated!

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