Workout @ Home#
I’m putting this here for anyone else who, like me, is now stuck inside and/or at home due to the spread of the novel coronavirus and the ensuing social-distancing.
How it Works#
Every exercise is a superset of the following structure:
- 10 repetitions → 15-second rest
- Repeat 4 times.
In total, a complete superset should take 5-7 minutes
The first set should be your warmup set - don’t push it too hard on this one. This set is for getting the blood moving in the movement.
Every set should increase in weight, and the final set should be a failure set.
If you make it to 10 reps on your failure set, that means you increase your starting weight next time you do this “superset”.
In the case of bodyweight workouts such as pushups, the superset structure is a bit different. For these, completion will be based on time rather than reps:
- 30-seconds “on” → 30-seconds “off”
- Repeat 4 times.
As you progress throughout the weeks, the “on” round should increase by 5 seconds each time.
A round is a “superset” followed by an extended rest, i.e.:
- Superset → 1-minute Rest
Every workout is comprised of 3-4 “rounds” focusing on the theme of the day, followed by a “bonus” round which will work a complimentary muscle group (e.g., shoulders).
Each “round” will be a different exercise.
A workout should be between 15-20 minutes (including the bonus round)
- Dumbbell Chest Press →
- Dumbbell Chest Fly →
- Alternating Dumbbell Curls →
- Twisting Dumbbell Curls →
- Curl to Press (Swimmer’s Press)
Out-and-In Shoulder Fly
- Overhead Triceps Extension →
- You should start two-handed. As you progress you may need to switch to one-handed to accomodate the higher weight ranges.
- Dumbbell Triceps Kickbacks →
- Dumbbell Lying Triceps Extensions (Skullcrushers)
Dumbbell Shoulder Press
- Alternating Forward Lunges →
- Alternating Reverse Lunges →
- Curtsy Lunges
Side Plank Leg Raises
- Goblet Squats →
- Sumo Squats →
- Single-Leg Squats
3-way Calf Raises
Honestly, Tony Horton did it best – just follow the P90x Ab Ripper Workout.
Structuring Your Week#
You should aim to do every workout once-per-week. They can be done in any combination. I recommend the following:
Day 1: Chest/Squats
Day 2: Core
Day 3: Biceps
Day 4: Core
Day 5: Triceps/Lunges
Day 6: Core
Day 7: REST
This schedule gives you at least 15 minutes of activity a day, with lighter days in the middle of the week when you’re most likely to find yourself busy or lacking motivation. You also get a short day near the end of your week as you approach rest day.
Of course, the actual structure of your days is entirely up to you and your current situation. If you end up front-loading or waiting to the end of the week, that’s okay – just make sure you do it!
Path to Success#
Write everything down. I can’t stress this enough. Track your progress on every exercise. Note when/how/why you failed.
Failure is good. If you fail to complete a round that means you’re pushing yourself. That means you’re going to get better.
Listen to your body. You know this already, but I’m putting it down here. Be careful. Learn your strength and push it patiently.