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Old April 28th, 2013, 09:33 PM   #1
Kodiak450r
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Default Workout routines

Does anyone else workout at home? What routines do you use? I made the resolution for my b-day last week that i would start working out at home. So i came up with my own routine. I called it the 4/10/4. 4 exercises 10 reps 4 cycles. I start with 10 pushups, 10 crunches, 10 pull up's and 10 leg exercises. rest for 5 mins then repeat. So far i've lost 5 lbs without changing my diet. What routines do you use and how well do they work?
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Old April 28th, 2013, 10:15 PM   #2
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I do but I don't think what I do is great for a man. I dance, ride my bike and also do reps of exercises like push ups, dips, crunches, and I use dumb bells but no like weird equipment. I work out thirty minutes to an hour like give times a week when I am not working around the clock.
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Old April 28th, 2013, 11:07 PM   #3
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I have lifted/exercised in some form for many years, use to be into it, now I just do It to stay alive. I have simplified it down lately because I don't have the attention span anymore. I alternate between p90x and insanity, both use minimal equipment. Either done at home or a private gym I have access to. Just pop in the video, crank my own soundtrack, shut off brain and go.
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Old April 29th, 2013, 09:05 AM   #4
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Why do you wait 5 minutes between rounds?

Add in squats, box jumps, burpees etc and add some weights.
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Old April 29th, 2013, 09:14 AM   #5
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Why do you wait 5 minutes between rounds?

Add in squats, box jumps, burpees etc and add some weights.
he has to catch his breathe
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Old April 29th, 2013, 10:46 AM   #6
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7 minute jump rope warm up

Bench
Dead Lift
Dips
Pull ups
Arnold Press
Chin Ups
Shoulder Press
Hammer Curls
Barbell upright row
Bent over row

That's a typical day. I alternate between 5x5's and 4x8's. I throw legs in there every other day by doing squats, calf raises, leg extensions, and longer on the jump rope. Once or twice a week I'll do abs, too.


Personally, I think if you're working your ass off in the gym, you need to be eating right as well. Have one cheat day per week or per month to look forward to. Eat healthy the rest of the time and you'll watch the weight fly off.

What are your goals by the way? Are you looking to trim? Gain muscle?

Last edited by Chief Brody; April 29th, 2013 at 10:50 AM.
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Old April 29th, 2013, 11:09 AM   #7
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Old April 29th, 2013, 11:24 AM   #8
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35 Minutes on the Elliptical

and then odd days Ab and leg targeted Yoga
Even days weight machine for upper and lower body

on the weight machine i typically do 6 sets of 20 reps for each of a moderate weight
as i'm going for tone not bulk. I do 2 sets of each in a circuit and repeat 3 times.
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Old April 29th, 2013, 11:30 AM   #9
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I've been doing cross training since I was diagnosed Type II.............I hate it, I hurt like h@!!! afterward, and I'm always sore.

However it is working, so I need to shut my mouth and deal with it.
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Old April 29th, 2013, 11:39 AM   #10
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5 minute rest? Seriously?
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Old April 29th, 2013, 11:42 AM   #11
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5 minute rest? Seriously?
That's average if you're a powerlifter, for anything else it's too much. 1-2 minutes is all it should take.
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Old April 29th, 2013, 11:43 AM   #12
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That's average if you're a powerlifter, for anything else it's too much. 1-2 minutes is all it should take.
That was kind of my point.....he's doing simple body weight exercises and not that many of them.
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Old April 29th, 2013, 01:25 PM   #13
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I have a routine that I do each morning after I wake up and then in the evening before I go to sleep. For me, it's more about stretching and limbering than getting strong:

50 jumping jacks
50 push-ups
50 jumping jacks
A bunch of burpees (somewhere between 10 and 30 depending on how I feel)
Squats or lunges (3x12)
Leg lifts (3x20)
Superman (10 for 5 count each)
Lunges (5 for 5 count each leg)
Cherry pickers (3x12)
50 jumping jacks

I try to keep the rests between each exercise to the bare minimum. My goal is to stretch and get my heart rate up, and keep it up.

Most mornings I then go outside for a 6 to 20 mile run with either some speedwork or fartleks mixed in. My long runs are always Saturday mornings: 15 to 20+ miles at my slightly faster than my marathon pace. Sundays are my shortest runs of the week usually at about 6 or 7 miles... but every playground, park, school, or church I pass I stop and do ten push-ups... Let me tell you - there are a lot of playgrounds, parks, schools, and churches in Birmingham. If I am running that morning, I also do one max set of pull-ups in my backyard before and after my run.

I've realized that I could probably save some money and cut out my gym membership completely but I really like that they have a nice steam room and I like to mix in a spin class a few times a month.
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Old April 29th, 2013, 02:51 PM   #14
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I wake up.

I check to see if I have a pulse.

If yes, I continue on with my day.
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Old April 29th, 2013, 03:46 PM   #15
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Monday-Friday
Yoga for 20-30mins
30mins on the elliptical
50 situps
Saturday
Yoga 30 mins
2miles steady jog on treadmill



Started doing this about 3months ago in addition to cutting out pop and eating mostly fresh, unprocessed foods, I've lost 35 lbs so far
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Old April 29th, 2013, 09:38 PM   #16
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ok so maybe it is less than 5 mins. i don't really time it. my main goal is to lose a few lbs and get back down to about 160, gain some stamina because i do get winded easily, and gain some muscle. I'm starting small to try and get myself into it plus with my 12 hour work days it's hard to get motivated doing workouts after working all day. my target areas are primarily upper body and abs.
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Old April 30th, 2013, 09:33 PM   #17
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Don't just target specific areas. If you want even more benefits for stamina, target large muscle groups. Do squats, lunges, etc.
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Old April 30th, 2013, 09:43 PM   #18
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I myself alternate every other day. Run 3.5 miles one day (been slowly upping it). And the other days I do core workouts with jumping rope in between each exercise.

I'm not much of a weights person. I'm trying to work my way to half marathon
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Old April 30th, 2013, 09:44 PM   #19
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Old May 1st, 2013, 12:39 PM   #20
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I myself alternate every other day. Run 3.5 miles one day (been slowly upping it). And the other days I do core workouts with jumping rope in between each exercise.

I'm not much of a weights person. I'm trying to work my way to half marathon
Adding weight training to your lower body would help your speed/stamina in running tremendously.
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