Posts
2551
Joined
7/19/2013
Location
Philadelphia, PA
US
Edited Date/Time
12/12/2020 1:45pm
With covid and me moving to a part of town not close to a gym, I decided to go the home gym route. Everything from SPRI for under 400 bucks. We replaced our living room TV and I moved the old one down. I mostly use the Nike training app, some stuff from the Fiton app, and looking forward to the new apple one. I was very skeptical I’d enjoy it and not miss a full gym, but I am never getting another membership. I like doing more “functional” movements and HIIT stuff than just lifting heavy at the gym. And with so many free workout apps, it’s easy to always be doing something new. If you have the room, I highly recommend this set up!
Even before I started riding the bicycle, the HIIT had my breathing on point.
You use any apps, or just your own program?
Use a Fitbit Inspire to track my HR, RHR, Food, and Water. Runkeeper for my biking, and an Aria scale.
AJ got me thinking about water. He pointed out to me how my hydration was effecting my resting HR. Of course dehydration stresses the heart. The correlation that I'm kind of surprised to make was bodyfat percentage. The better I'm hydrated, the less BF I'm carrying.
The Shop
Good morning, it's raining in Texas. Which means I'll be stuck in the house all day. Let the conversations begin!
15 minutes of stretching
1. Chin up/trunk shrug
Bosu Goblet Squat
2. Hammer up/trunk twist
Bosu Bull Rider Squat/Kettlebell
3. Bosu Single Arm Rows/Kettlebell
Bosu Single Arm Romanian Deadlifts/Kettlebell
4. Kettlebell/Bosu Shoulder Halos
Kettlebell Chest Loaded Swings
5. Bosu Kettlebell Swing
Kettlebell Hip Halo
Unweighted Balance Board work, no cardio. Ride Yoga Ball
Tuesday - Strength/Agility X4
15 minutes of stretching
1. Bosu Burpees
Wide Bosu Pushups
2. Bosu Jump Squats
Plyo Pushups
3. Bosu Shuttle
Dips
4. Bosu Toe Taps
Tricep extensions
5. Jump Rope
Plank-3 sides
Balance board with Kettlebell. 15-20 mile MTB. Ride Yoga Ball
Wednesday - Practice pen
Lots of stretching
Thursday - Strength/Stability 4X "The World is stable, but small"
15 minutes of stretching
1. Bosu Kettlebell Hip Halo - Left
Kettlebell Farmer Carry on 4x4 - Right
2. Bosu KB Hip Halo- Right
KB Farmer Carry - Left
3. Bosu KB Hip Halo - Left
KB Rack Carry - Right
4. Bosu KB Hip Halo - Right
KB Rack Carry - Left
6-10 mile MTB ride, Weighted Balance Board, Yoga ball.
Friday - Strength/Stability 4x "I'm not Stable"
15 minutes of stretching
1. KB swing/stepping out right
KB lunge/Bosu left foot
2. KB swing/Stepping out left
KB lunge/Bosu right foot
3. KB Cross Clean/right
KB lunge/Bosu left foot
4. Cross Clean/left
KB lunge/Bosu right foot
Unweighted Balance Board, yoga ball, 6-10 mile MTB ride.
Saturday - Game Day
Sunday - OFF (probably a MTB ride)
Warm-up
400m row
10 air squats
10 push ups
10 v-ups
300m row
10 wall balls 20/14
05 light devil presses
200m hard row
10 barbell thrusters
05 heavier devil presses
#5: Metcon (Time)
12 min cap
3 rds
50 air squats
10 db hang squat cleans 35/20
07 devil presses
rx+ 50/35
If rx is too light and rx+ is too heavy do something in the middle. Challenge yourself but also hold the standard (good technique).
Metcon (Time)
At the 12 min mark:
400m farmers carry 50/35
around 2 buildings
#6: Metcon (AMRAP - Reps)
10 min emom
Lateral db burpees
db power cleans 35/20
db thrusters
rd1 - 3,3,3
rd2 - 4,4,4
rd3 - 5,5,5
rd4 - 6,6,6
rd5 - 7,7,7
rd6 - 8,8,8
rd7 - 9,9,9
rd8 - 10,10.10
rd9 - 11,11,11
rd10 - 12,12,12
rx+ 50/35
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