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Limited equipment (Limited time) routine

  • 13-10-2024 7:49pm
    #1
    Danye
    Registered Users, Registered Users 2 Posts: 2,182 ✭✭✭


    So you have a 32kg KB, dip station and pull up bar in 4m2 area. What is your routine? What would you be doing as your workout?

    KB Front Squats

    Swings

    Dips

    Chins

    Push ups


    Interested in people’s opinions.



Comments

  • #2
    ted1
    Registered Users, Registered Users 2 Posts: 23,904 ✭✭✭✭ted1


    IMG_3240.png
    IMG_3241.png

    this is what i got



  • #3
    Danye
    Registered Users, Registered Users 2 Posts: 2,182 ✭✭✭Danye


    Thanks for that. App looks great, what is it?



  • #4
    Cill94
    Registered Users, Registered Users 2 Posts: 1,440 ✭✭✭Cill94


    I would work a hinge exercise in there like a single leg or staggered stance RDL. Hamstrings and lower back aren’t getting a lot of love here.

    Swings work them to some extent, but they’re not great for building strength and muscle. More of a conditioning or power exercise.



  • #5
    Black Sheep
    Moderators, Sports Moderators Posts: 3,260 Mod ✭✭✭✭Black Sheep


    Cobbling together a workout is one thing, coming up with a longer program is a bit harder, with minimalist equipment like that.

    As a general observation, years ago I would have said it was hard to train with "just" a 32kg, because it wouldn't be heavy enough for some movements… Now, I would say that's still an issue, but it's the lighter implements I would miss. A shame not to have a band for doing rear delt work, or a lighter kettlebell for higher rep overhead pressing.

    Suppose the workout is based on a squat, hinge, push and pull, and involves 2-3 sets of each, depending on how frequently you want to train, and the sets are pretty intense.

    • Warm-up of swings, goblet squats, bar hang, some active mobility movements
    • Goblet squats
    • Single leg deadlift
    • Pushups
    • Pull-ups
    • Ab circuit

    Then if you look at the above, I could probably progress reps and/or sets for several weeks but continuing to beat the log-book would become a mind game more than anything else. I'm not sure, if I did a few months of 32kg goblet squats, what the upper limit of reps I could manage, over three sets, would be… But I'm pretty sure I also don't want to find out. The line where you've failed is always clearer with heavier implements, as in a barbell squat. I don't like high rep linear progress for long periods of time.

    So I'd probably look to switch up the movements after 4 weeks, or else do something like

    Weeks 1-4 - conventional reps, regular tempo

    Weeks 5-9- Pause reps at bottom

    Weeks 10-14- 3-5 second eccentric

    Weeks 15-19- "one and a half rep" reps

    …And so on.

    You could also progress from conventional push-ups to close grip push-ups to one handed push-ups, or start doing offset push-ups, wide grip push-ups and so on. Or sub in dips for the push-ups, I guess, and use the introduction of pauses, long eccentric and 1.5 rep reps as above.



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