WorkOut

Recently I've decided to start working out because at the moment I have too much free time and I'm not doing nothing at all with it so I've come here to ask you guys for some help.

Goals
Six pack by summer
Lose like 10 pounds

I'm going to need someone to make me a routine of exercises I can do around the house that doesn't involve going outside(too cold),

I'm going to basically have the whole morning 10am-2pm to work on this routine mon-friday.

I also have an Ab rocket but never used it so if you can incorporate that in it then that would be great, and I'm going to need something that works on cardio without the use of running because of the limit of space, not really looking into diet tips because I already know some good ones.

 

If you just want to work out at home, I would highly recommend getting yourself some dumbell weights and an exercise mat, and then clearing a space in your living room or somewhere comfortable to work out.

There are numerous exercise series and videos that you can get both off the internet, and from your local library or health fitness store, and you can follow the daily routines/exercises right in your house every day without having to go to a local gyn. They are created by professionals and the routines are often very well put together - personally, I used to do alot of P90x exercises that I had downloaded off Utorrent, including my all time favourite... Ab ripper!

Yoga would be another good exercise routine that is very relaxing and greatly improves your flexibility and general well-being. There are alot of Yoga DVD's that you can get from the same places I mentioned above, and these routines can be a great way to start or end your day.

 

Doesn't really help me out with what I need, I need someone to help me plan my week basically, but thanks for the p90x tip, will download now

 

I agree with Zerkerfist that you should invest in some dumbbells, or even better, a gym membership. Since you seem pretty deadset on acquiring a routine, I'll forgo the questions and workout advice and just give you what you want. This routine is assuming that you have very minimal equipment at your disposal.

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Monday/Thursday (Chest/Tri/Legs):
* Warm-up: 1min jog on spot, 100 jumping jacks, 20 burpees.
Chin-ups: 3 sets of 10 reps
Push-ups: 3 sets of 10 reps
** Jumping squats: 3 sets of 20 reps
Wide Push-ups: 3 sets of 10 reps
Lunges: 3 sets of 10 reps
Triangle push-ups: 3 sets of 10

Tuesday/Friday (Bi/Abs):
* Warm-up: 1min jog on spot, 100 jumping jacks.
Pull-ups: 3 sets of 10 reps
Close grip pull-ups: 3 sets of 10 reps
Crunches: 3 sets of 10 reps
Leg Raises: 3 sets of 10 reps
Bicycles: 3 sets of 50 reps (25 each leg)
Plank: 3 sets of 1min
Side Plank: 3 sets of 1min (1 set = both sides)

Wednesday: 30 min jog outside (yes, in the cold).

Saturday/Sunday: Off

* Before warming up, stretch for 5-10 minutes. Also, don't skip the stretching or the warmup. It's important to prep your body for the workout.
** Make sure to bring your knees up to your chest.

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You can also go on YouTube and search for some killer home workouts.

 

I hope you respect my opinion BUT going to gym has no sense, waste you time/money and when u dont got for 2 weeks u lose everything u achieved

 

Keep telling yourself that if you want to constantly make excuses for yourself.


OP just get a gym membership. The outside being too cold is the worst excuse I have ever heard. Is money a problem? If you're confident you have your diet down feel free to post your macronutrients.

 

What I'm looking for is an home alternative to the gym, something I can do when I wake up for around 30 mins -1 hour

 

Is money an issue? If not, as others have said, you should really at least buy some dumbbells. Also a chin up bar to put on your door is probably pretty cheap. Other then that all you can really do is pushups and situps.

How much do you weight? When it comes to visible abs diet is a lot more important then doing a million crunches.

 

As KMJT said, you really should get a gym membership. If not that, then at least a chin-up bar and dumbbells that can change weight. If you aren't willing to invest in 1 of these 2 options, then let me be the first to tell you that there's really no point in working out. Your wont build a noticeable amount of muscle in time for summer, even if you 'workout' 5 days a week. You're just wasting your time.

 

Moneys not an issue, will look into buying both the chin up bar and some dumbbells this weekend, and if I find a cheap treadmill then that will also help, thanks for the help

 

Might as well get a bench press bench too, one that you can adjust for incline and military press when you want to.

 

Going to the gym is a necessity if you want some serious gains. You will never be able to gain enough strength at home; you may be able to get a six-pac, but it's only ever rudimentary unless you're genetically predisposed to store fat anywhere but your abs.

When gaining abs, you need a low percent of body fat. If one of your goals is to lose 10 pounds, you MUST attain that first (probably more) before you consider working out your abs. Your abs simply won't show if you have a layer of fat over them, and if one of your goals is to lose weight, you probably have too much fat around them; I'm being derogatory, but, fat percentage is the most important factor when it comes to abs.

The main problem with a home gym, is unless your serious and workout for some decent weights, you'll never be able to put your body through progressive overload. You'll plateau really fast and you won't attain a decent enough strength level for your body to undergo muscle hypertrophy.

My advice is to seriously get a gym membership. If you're insistent however on staying at home, then I'd highly recommend your get a barbell with weights you can put attach and remove on the sides. This allows you to increase the weight when you want so your body undergoes progressive overload, and, you can do numerous exercises with a barbell.

It actually may be a good idea to do a home workout similar to what Simple recommended for about a month, before going to the gym. This is so your body gets mildly shocked, and so you can gain a little bit of strength first.

Good luck!

 

For the weight loss part I decided to jog through a bike trail for an hour almost everyday, would this help out?

 

Sure, but, not really. One thing to note is that, exercise is a terrible way to lose weight (yes, i said it).

Put it into perspective. Eat a chocolate bar, then tell me,how many hours of jogging you'll need to burn it off? The best thing you can possibly do is have a healthy diet. Don't get me wrong however, exercise is still great for you, it'll keep you fit and that has numerous benefits. Unless you're exercising 24/7, the best thing to do is to formulate a diet that has a significant caloric deficit for 1-2 weeks. You are GUARANTEED to lose weight if you get that deficit. I would still highly recommend you go on that daily, hourly jog.