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Bedroom Workout
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22-10-2008 6:45pm#1Hi, I have made out a bedroom workout for myself. It is mostly done with bodyweight or a set of dumb bells I have (for wrist curls). A bit o' BG on myself:
Male
15
12 stone ('bout 75KG)
Poor (for want of a stronger word) eater.
Rowing twice a week
Gym once
Circuits once.
But the last 2 1/2 weeks I have been lazy as I damaged a quad while running (never had good knees) but I should be decent to go back now. Ideally I should be running far more than I do a week (25min - treadmill - gym) however running does my knees in
Since the beginning of summer I have become further and further unfit and falling behind so I want to get back in the game. Here is the workout I would be doing the days I am not training.
1. StretchesBedroom Workout
Legs, arms, shoulders, back, wrist, arms, neck, etc.
2. Squats- Stand with your feet hip-width apart, your weight in your heels, and place your hands on your hips. Pull your abdominals in and stand up tall with your shoulders squared and your chest lifted.
- Lower yourself back and down, as if you're about to sit in a chair. Go as far down as you can without leaning your upper body forward more than a few inches (this depends on your flexibility and how you’re built.) If you can bend far enough down so that your thighs are parallel to the floor, that’s great, just don't let your knees move forward past your toes. Then, straighten your legs and stand back up. Take care not to lock your knees at the top of the movement.
- Lie on your back with your knees bent. Take two towels and lie down so that your head, back and shoulders are resting on them. Pull your abs in gently so your lower back doesn't arch up. Grasp a soup tin in both hands and straighten your arms upward so that the can is suspended directly over your upper chest and your palms are facing downward.
- Slowly move your arms backward until the soup tins are level with your head. Your body should be almost in a straight line. Then, move your arms back to starting position.
- Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor slightly to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck in your chin so that your forehead faces the floor. Tighten your abdominals.
- Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower yourself only until your upper arms are parallel to the floor. Push back up.
- Hold a soup tin in each hand and stand up tall with your feet hip-width apart. Bend your elbows a little, turn your palms towards each other, and bring the cans together in front of the tops of your thighs. Pull your abdominals in and bend your knees slightly.
- Lift your arms in an arc up and out to the sides until the cans are just below shoulder height. Slowly lower the tins back down[FONT="]. [/FONT]
- Sit on the edge of a chair with your legs together and straight in front of you, toes pointing up. Keeping your elbows relaxed, straighten your arms, place your hands (palms-down) behind you and grip the edge of the chair on both sides of your hips. Slide your bottom just off the front of the chair so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centred between your shoulders.
- Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up.
- Lie on the floor with your feet hip-width apart. Cradle your head in your hands without lacing your fingers together and round your elbows slightly inward. Tilt your chin a small way towards your chest and pull your abdominal muscles in.
- Exhale through your mouth as you curl your head, neck and shoulders up off the floor. Hold at the top of the movement for a moment, then inhale as you slowly lower back down.
- Lie on your stomach with your forehead on the floor, arms straight out in front of you, palms down and legs straight out behind you. Pull your abs in, as if you're trying to create a small space between your stomach and the floor.
- Lift your right arm and left leg about one inch off the floor and stretch out as much as you can. Hold this position for five slow counts, lower back down, and repeat the same move with your left arm and right leg. Continue alternating sides until you've completed the set.
9. Plank
1. Start on your stomach with your hands placed in a prayer position, making sure you’re your shoulders are in line with your elbows.
2. Keeping your hips tight, your glutes contracted and you’re back straight; lift your body up so that you are supporting your body weight on your elbows and toes.
10. Wrist curls
1.[ Rest back of hand against knee while sitting. Grip weight and raise with wrist. Do not lift your arm or hand from your leg.
11. Stretches
Legs, arms, shoulders, back, wrist, arms, neck, etc.
That will be printed and hung on my wall. Is there anything I should remove/add or change in it? I would hope to be doing 3 reps of 10 each night and build from there.
In the coming months I hope to introduce weights to my Gym scheme. But for now would anyone be able to come up with a basic cardio 1 hour workout?
Thanks0
Comments
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I actualy robbed parts of it off the interweb and the soupcans were in it and I overlooked it
could it be done with dumbbells too?
The hundredpushups workout looks very interesting. could it be done in co-op with a few more excerises or would that cause me to slow down much? I dont have a chin up bar. But I may be able to do them off a beam in my shed, if its not too uncomfortable. Splinters, ugh...
Thankers.0 -
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Just get gloves, I have really thin ones, hardware stores might have them. If you have a beam though I would highly recommend gymnastic rings, you can do loads of stuff on them, pullups, dips, abrollouts, pushups, tricep pushups, and I am now starting to see more people doing leg work on them. If you check my sig link you can see how to make them. Or you can buy them online
Would this still work even if the beams were not much higher than my head? Not sure how higher they are but 2-3" maybe. Would just bending my knees up when using be ok?
BossArky: My decent bike has pretty much no breaks anymore So thats a tiddle dangerous. Swimming and walking are just awkward to do around here. Unfourtuntly 0 -
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For rings they should be high as possible really, but it doesn't matter too much doing dips. For chinups just bend the leg as you mention. My chinup bar is about foot above my head.Would this still work even if the beams were not much higher than my head? Not sure how higher they are but 2-3" maybe. Would just bending my knees up when using be ok?
if you have parallel beams you could but a bar on top of them, across 2 beams. This will raise you up a little more, but also being able to properly grip a bar is better than doing pullups on a beam where you cannot grip your thumb around.
You can also span wood across the hole in the attic.
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Yes, if you have wood across the hole in the attic then you can just have 2 webbing loops or loops of rope hanging down. Then slot a bar through it to make a trapeze type bar, even a broom handle might be strong enough. I would recommend getting the webbing, since you can also make rings with it.Do you know of any way to make a pullup bar out of the attic opening too?
I have a tricep bar that I loop this way, since it allows a different hand position.
Since the bar is free to rotate on the webbing straps you have to work more to keep it level.
You can also just swing a towel or 2 towels over the wood in the attic and do chinups on that. That really works your grip & forearms well. I have 2 lengths of thick rope that I do pullups on, I attached thinner rope as a loop on the end so it could slot onto a bar. This guy uses mop heads so you can vary the thickness of what you are gripping.
Another way to make a static attic chin bar would be to have a length off wood just a little longer than the opening size, now screw/nail 2 short bits coming downwards about 1/3 in from each end. Now screw or nail a wooden pole to these bits. A shape like this
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You could also drill holes in the 2 bits and slot a pole or bar through it. Now you should be able to angle the top bit in and out of the attic hole. If the top big it nice and big it will have a lot of surface area and should be quite stable. Of course make sure it is strong enough before doing any dangerous work. You could use webbing too as it is extremely strong, then the the wooden posts really just serve to stabilise it.
You can get webbing cheap here
http://cgi.ebay.com/5-m-Med-Duty-surfboard-Canoe-webbing-tie-down-straps_W0QQitemZ360097533213QQcmdZViewItem?_trksid=p3286.m20.l11160
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