Any tips on home workout?

[HamzaAbbasi]

I would go to the gym and I used to go but due to focus on studies I don't have the time to dedicate around 1 and 1/2 hours - 2 hours a day to gym anymore, I'll definitely start again in summer but thats a couple months away lol.

Either way I'd be grateful if someone could give me a small 30 min workout routine I could follow at home, I have dumbbells and a pull up bar. At the moment I'm around 5'11 and weigh around 168-170 lbs. I'd rather focus mainly on chest, abs, and back (any lower back workouts??) and some legs would be great too.

If ya can't help me with that then any tips would be great

Thanks in advance!

Hamza~

 

What were you even doing in the gym? All my workouts are like 40 mins - 1 hr which isn't that much of an intrusion to your timetable.

 

[oldrunepker]

I cant find any motivation to do an at home workout. doing pushups right next to my tv? no motivation honestly. but id get a disc or something like p90x. they're intense and at home

 

[HamzaAbbasi]

I included travel times lol sorry jack, but yeah just had a regular gym routine I was doing with two friends, thats what made it slower mainly.

But yeah I get you lol the reason I went to the gym was because I got bored of home workouts but then ran out of time. Now I definitely need to pick up my game lol

 

[Toxicate]

to get some motivation, check out some movies such as never back down, or watch small youtube clips

 

You'd need to purchase a bench press or at least have dumbbells heavy enough to make pressing viable, there's 0 substitute for chest exercises imo. If you had that with a barbell you basically have everything you need and can do pull ups, calisthenics and the many exercises that free weights afford.

 

[Oculus Gold]

Yea I agree with Jack here, no matter how many pushups do, your chest won't ever pop out. The main goal for you would be high rep and strain. Don't overlook arms though, unless you beat it 5 times a day you will become dis-proportioned...

At home I have some powerblocks with the barbell attachment for them. Also, look into a bench from craigslist or something. Doesn't need to be too fancy but don't get a cheap one that could hurt you...

Focus on as many free weight routines as you can. Do DB chest exercises until you get a bench. Do DB rows and pullups for your back. Arms, shoulders, and Traps are easy with dumbbells so don't worry there. As for legs, idk because since you use them every day the muscle is extremely difficult to grow. So the weight from simple dumbbell exercises for legs may not be enough... pick up marathon running.

The key is for you not to use heavy weight low reps (unless you have heavy weights at home but most people don't) So do high rep low weight until you feel soreness, do not skip out on your diet or else this will be for nothing.

 

[Tyler]

I'd reccomend working on all parts of your body at once, The days you spend on legs will help your arms,chest grow faster.

Look into p90x, I do their 30 minutes workouts at home that require little extra weights ect.


Also make sure your diet is in order.

 

The main goal for you would be high rep and strain.

u wot?

I'd reccomend working on all parts of your body at once, The days you spend on legs will help your arms,chest grow faster.

Hitting legs does not make the other parts of your body grow quicker. If you want them to grow quicker, hit them more often - hitting something completely different to make another body part grow is straight broscience. The theory is that by hitting legs your body will produce extra human growth hormone and testosterone that will help other body parts grow but as a natural body builder that extra amount is minuscule and wouldn't help much at all.

 

[Xolr]

P90x, just do what you can, not everything they do.

 

[Inva]

I would recommend going to the gym, it doesn't take up too much time and people at the gym can ensure you that you're doing the exercises correctly and preventing injury. If you want to go down the path of a home workout, I'd suggest doing those basic exercises; push-ups, pull-ups, bent arm hang, sit ups and etc. If done often enough (morning and night) should build a strong base which then can be used correctly on machines.

 

[Not Stable]

check on youtube, there is lots of videos.

Listen to this guy, there is so many videos of home workout routines simple do some research and find out what routine suits you

 

[whaatitdo]

Get yourself some decent equipment and use online videos and p90x excercises as mentioned and focus just around 45-1hr per day for 3-4 times a week. You don't need a gym, but you do need dedication and effort.

 

[Bunny Hops]

Get it into your lifestyle via routine, if you start doing the same thing at the same time, it becomes second nature to you. I do Cardio as soon as I get in from work, for the first week "I've just done a full days work, I can't be bothered" then I forced myself to do it consistently after work for 2 weeks and now it gets done every day. I even own one of those exercise bike racing games because even when I can't be bothered to exercise, I go AFK spiders at Stronghold or something and get on the bike because I'm thinking "game to play whilst getting exp" but I'm actually exercising. Make it fun, if you have to motivate yourself then it's possibly the wrong way of going about it.

Failing that, forget the home workout, find a gym buddy - won't be hard, if you have Facebook there's going to be at least 1 person local to you who you know that uses the gym - start going with them and that'll get it baked into your routine.

 

[Trigs]

Above response is pretty good, creating habits is the biggest thing.

Youtube/google can answer all the specifics

 

[HamzaAbbasi]

Thanks for all the replies guys, I'll get some of the larger weights from my garage and use them. I'll figure out a few routines to run weekly. Also I have a 2lb serving of protein shake lying there still almost full as I had to cut out of gym early due to studies.

I've heard its pointless using it unless you gym. Is that true?

 

[Law Abiding]

If you don't have any weights and are pressed for cash, you could always try pushups. There are so many variations. I know kids who didn't even lift but had a solid amount of muscle just from doing these "home-made" dips and bodyweight squats and pushup variations. Make sure you dedicate time in the summer...easier said than done.

 

[RsIsDead9]

You own a pull up bar and are struggling to work out?

I'd recommend doing crunches and pull ups.

pushups,burpies,boxing/shadowboxing,squats,sprints, jogging, running up and down stairs (though I definitely do not recommend this if you have knee issues)

There are so, so, so, so, so, so, many creative and fun ways to work out in short amounts of time. I really recommend searching on google for 1-2hr and you will find something you're into. For me it was boxing workouts because it pretty much helps every muscle you have and punching shit is fun.

 

I'd reccomend working on all parts of your body at once, The days you spend on legs will help your arms,chest grow faster.

What...? Might want to rephrase that lol.

OT: If you're looking for a quick workout that requires no weights, you can look into Insanity. It's more for losing weight and such but is a good alternative if you can't afford some weights. Also, you could check out Body Beast. One my buddies did it at home and really liked it! Minimal equipment is needed!

 

[Maldesto]

Youtube this, most people do at home videos. Really you need to go to the gym, do an hour a day.