sharpie1012 > Blogs > Getting back!
 
 

sharpie1012's Blogs

Getting back!

I’m a new member to this site, and i was hoping for some help.  I’m getting back into the groove after taking some time off due to the birth of my son.  I don’t have a gym membership anymore, and all I have to use at home are some resistance bands and an ab toning wheel.  Does anyone have any home workout tips to share with me?  I’m shopping around to see what gyms have the best offers, but for now, it looks like I’m going to be working out at home.  I’ve been doing body weight exercises, but pushups get old after a while.  Looking for some variety until I have access to more options.  Any help would be greatly appreciated.
Seriously, I’m back to square one.  Exercise, diet, everything kind of fell thru the cracks.  My body hates me and I’m trying to get back on the level I once was.  Thanks in advance, all!  Looking forward to hearing some great ideas.
Rating:
  • Not yet rated
Not yet rated
 
 
Add A Comment

Comments

jesterno2: i’ve always found that it helps to start back with a real easy beginners workout, usually full body, to get back into the swing of things. it takes me about 2-3 weeks to get back in lifting shape but my body always seems to bounce back to where it was before time off really quickly. after my foundation is back i jump back into splits and more advanced training.
  • 02/11/2010
 
PeteBauman: i would check out the HIIT article that was just posted and try to integrate a heavy dose of that. it’ll keep your cardiovascular health up and help you build some muscle as well, particularly in your legs.
one workout i love that doesnt require equipment (other than maybe a pullup bar if you decide to go that route) is the deck of cards workout. you choose four exercises, preferably different muscle groups, and match each exercise with one of the suits on the cards. for example, match pullups with diamonds, pushups with hearts, body squats with spades, etc. the first few times take the face cards out of the deck, shuffle and start your workout. draw the card, do the exercise that corresponds with the suit you drew, for the number of reps corresponding to the number on the card. so the 3 of spades would be 3 body squats. no rest, draw another card and just mow through it.
hope this gives you something to mix it up a little!
  • 02/09/2010
 
LLtrainer: I would defiantly add body weight exercise, calisthenics, and plyometrics into your workout routines. 
 
Make your workouts into a circuit style with little rest to get your heart rate up.. This will help speed you metabolism, work your cardiovascular system, and tone your body all at once.
 
I would defiantly invest in some free weights: 5lb 10lb 12lb 15lb and 20 lb for now
I would also invest in a resistance band (medium resistance) and a body bar around 15-20 lb
 
This will be a great start for you.  Check out muscledogs workout section (link) and articles for creative workout ideas.
 
Also check out “fetch this muscle” it gives great examples of different experiences and proper form.
 
Good luck and stay focused.
 
Don’t forget about nutrition and eating healthy balanced meals…  You will never reach your goals if your diet is off (unless you are genetically gifted)
 
Diet is 70% of your work to reach your goals
 
Browse the articles, forums and blogs about nutritional tips and suggestions
  • 02/01/2010
 
llulko:   
 

When I work out in my gym I barley ever use their gym equipment


I basically do:
-Body weight exercise
-Dumbbell exercise
-Squat rack
-Barbells


Body weight exercises are great to incorporate into your workout routine especially if you are limited in equipment:


Some examples:
-Wide grip push ups
-Close grip push ups
-Dips on a bench or step
-Jump squats
-Jumping lunges
-Alt lunges
-Static lunges
-Pull ups (of you buy a pull up bar)
-Mountain climbers
-Squat thrust


You can buy a jump rope for cardio


Free weights are great and very very versatile


You can buy a cheap body bar for 20-30 dollars


Buy resistances bands: you can do
-Chest press
-Standing rows (to work out your back)
-Bicep curls
-Single are lateral raise
-Alternating or static lunges
-And sooooooo much more


You can buy Kettle Bells
You should not feel limited in your training if you don’t belong to a gym, you just have to be creative and disciplined


Work out example for a whole body workout:
3 sets
-Jump squats 15 reps
-Push ups: 10-15 push ups
Rest 30 sec. and repeat


3 sets
-Jumping alt. lunges: 10 on each side 
-Dips on a bench (works out triceps) 12-15 reps
30 seconds rest and repeat


3 sets
-Lateral lunges: look it up on muscledog (fetch this muscle) (10-12 on each side)
-Close grip push ups (knees on the ground hands close, elbows tucked to your sides (10-12 reps)


Abs
-Plank (abs) look up the video on fetch this muscles http://www.muscledog.com/fetch_this/exercise_view/6/PLANK#
-Legs lifts
This is one example of a workout you can do with no equipment


Check out this link (fetch this muscle)
http://www.muscledog.com/fetch_this/view#


Let me know if you need any more help
  • 02/01/2010
 
 
 
Advertisement