Bang For Your Buck

Chev_Chelios

Hi everyone, I workout at home with limited equipment and have gotten pretty decent recults, so since gyms are still closed I'd thought I'd share some of my favourite low equipment exercises, stuff that's a little different but similar to your bread and butter bodyweight exercises. the kind of stuff you could do at home and still get some results or ar least maintain your body. The only equipment needed are gymnast rings, easily found on Amazon, and a pull up bar to hang them on. So the set up would look like this.


(CHEST)
ARCHER PUSHUP
EQUIPMENT:NONE
For chest I have the archer pushup, a great movement that works the chest to a greater degree than the regular pushup, elavate your feet to make it even harder.


RING DIPS
EQUIPMENT:RINGS + PULL UP BAR
My absolute favourite chest exercise is ring dips, regular dips kill my shoulders but ring dips are just fine for me, you'll get a great chest and tricep pump from these, if they get too easy do archer dips or increase the time under tension. To set these up hang the rings from a pull up bar.


(BACK)
PULL UPS
EQUIPMENT:RINGS + PULL UP BAR
For a more lat dominant workout the classic pullup is great, to make it harder really contract the muscles at the top and slow down the decent, archer pullups are a great progression, if you really hate yourself do one a half pull ups, go half way up, then down, then fully up, thats one rep, or if you want an iron grip hang a towel from the bar to get forearms lile Popeye.

BACK
RING ROWS
EQUIPMENT: PULL UP BAR + RINGS
Rows from the rings hanging from the pull up bar are great, there is a variation for every strength level, just stretch the legs out to make it harder, to really up your game try one arm rows, I do these with back straight and legs slightly bent at the knees, I can only manage about three before I'm a shaky mess.


One Arm Version

Just stretch out the legs to increase the difficulty.

(LEGS)
SKATER SQUATS
EQUIPMENT: NONE
This is a little gem of an exercise that works the thighs and glutes hard, with some hamstring activation too, will also help with muscle imbalances and balance too, if balancing is too hard just hold on to a couple of chairs or a counter to balance.


These can also be weighted as seen below.


With lockdown in place we've got to make do, hopefully some of this will be of some use to ye.

Alf Veedersane

You can certainly see the changes in your body across the progress photos.

Dtp1979

Did it cost much to get the tattoo removed?

rubadub

You don't even need a chinup bar if you have an attic. Get a rectangular block of wood, like from a pallet and it will not roll



I have rope and can sling it over a tree branch or goal posts and do rope pullups. If slinging over a goal post make sure it is strong enough, it will be best to do it near the post, not in the middle where there is less support. Like you mentioned, a beach towel can be slung over the attic support.

The attic hole will be higher than a doorway bar and so cause further instability, which you may or may not want.

Alf Veedersane

rubadub wrote: »

You don't even need a chinup bar if you have an attic. Get a rectangular block of wood, like from a pallet and it will not roll.

No bueno if you have an attic stairs though

rubadub

Alf Veedersane wrote: »

No bueno if you have an attic stairs though

I was in a house with a stairs in the attic and was able to do it, depends on the stair design I suppose. This one could pull down and hang down vertically and so was out of the way.

Another one I did was using stairs, there was a landing above it and put a bar on the ground and straps around it. Then put pillows on a wall & stairpost, the bar rested against the pillows so as not to damage the wall/post.

Alf Veedersane

rubadub wrote: »

I was in a house with a stairs in the attic and was able to do it, depends on the stair design I suppose. This one could pull down and hang down vertically and so was out of the way.

Another one I did was using stairs, there was a landing above it and put a bar on the ground and straps around it. Then put pillows on a wall & stairpost, the bar rested against the pillows so as not to damage the wall/post.

True. Mine comes down at an angle so if you dropped a line from the opposite end to where its hinged and it hits the door.

Alf Veedersane

Dtp1979 wrote: »

Did it cost much to get the tattoo removed?

Probably got it thrown in for free with the vaginoplasty.

ThunbergsAreGo

Any rings you reccomend?

Is it stable enough with the door mounted pull up bar?