Hi everyone,
Got a question and could do with some advice/ suggestions.
I've been doing a diet for the last 5 months and have managed to lose about 12kgs (90kgs down to about 78kgs) which I'm very pleased about. Normally lifestyle is pretty good with lots of kitesurfing and I train (2 martial art systems) often 3-4 days a week. The kitesurfing is great for a strong core and good strength, martial arts for fitness but not really strength. For various reasons including bad weather (shock horror in the UK) I have not been able to kite a great deal over the last few months so have not enjoyed many of the benefits I'd normally derive from kiting. Consequently of the weight I've lost, it is clear that a good chunk of it has unfortunately been muscle mass and strength, particularly core, arms and legs.
Can anyone suggest a home based exercise regime that will help me build muscle mass and strength? I do not want to join a gym as realistically I won't have time to go in addition to the martial arts. I'd be happy to invest in a small quantity of equipment if necessary but would like to keep this to a minimum. I do have a chin up bar.
Home strength program
Moderators: Boss Man, cassiegose
Re: Home strength program
Bodyweighted should work for you and keeping it simple.
Squats, 2 sets 10 reps.
Lunges, 2 sets 10 reps
Good Mornings, 2 sets 10 reps.
Chest Press, 2 sets, 10 reps.
Bent Over Rows, 2 sets 10 reps.
Shrugs, 2 sets 10 reps
Planks 30-45 seconds.
You could however not need weights, because if you had 2 chunky a5 sized books, (normal concise dictionary size, not pocket size), of pretty much identical weight and size, you could use those as substitute dumbells if you wish.
The books would be adequate and shouldn't in any way invalidate technique. You could if you wanted to however, use a large chunky atlas sized book, to work all the big muscles and the small ones on Shrugs.
Alternatively, do the workout with no added resistance.
Squats, 2 sets 10 reps.
Lunges, 2 sets 10 reps
Good Mornings, 2 sets 10 reps.
Chest Press, 2 sets, 10 reps.
Bent Over Rows, 2 sets 10 reps.
Shrugs, 2 sets 10 reps
Planks 30-45 seconds.
You could however not need weights, because if you had 2 chunky a5 sized books, (normal concise dictionary size, not pocket size), of pretty much identical weight and size, you could use those as substitute dumbells if you wish.
The books would be adequate and shouldn't in any way invalidate technique. You could if you wanted to however, use a large chunky atlas sized book, to work all the big muscles and the small ones on Shrugs.
Alternatively, do the workout with no added resistance.