Indoor Home Routines : Mix w/Body Weight Drills & Dumbbells

Welcome Forums Fitness Q&A|Training Routines Indoor Home Routines : Mix w/Body Weight Drills & Dumbbells

This topic contains 13 replies, has 3 voices, and was last updated by  Boone 5 months, 1 week ago.

Viewing 14 posts - 1 through 14 (of 14 total)
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    Boone
    Moderator
    • Posts: 406
    44 pts

    Legs & Core Day

    Beginner 1 to 2 rds Intermediate to Advance 3 to 5 rds

    DB = Dumbbells

    DB Goblet Squats x20

    DB Squat Jumps x20

    DB Goblet Squats x20 (yes again)

    DB Lunges x20 (each single leg lunge can count as 1 rep)

    DB Split Squats x20 (dips with a leg out front. 20 rep for each leg)

    Skip Lunges (for speed)

    Rest 90 seconds repeat for 2 to 5 rds.

    Finish with Core Sets

    Crunches x50 (with a one second hold up top)

    Reach Ups x50 (toe touches)

    Leg Lifts x50

    Back Extensions x50 (Superman)

    Plank 90 seconds

    Rest for 90 seconds repeat 2 to 3 rds.

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    RunningDownA_Dream
    Contributor
    • Posts: 16
    1 pt

    Hey MrBoone will you be posting any gym routines for weights?

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Yes, we will have a focus on upper/lower split routines, Total Body Training routines, routines set for timed and tasks, all for in gym training. Love the name btw.

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    RunningDownA_Dream
    Contributor
    • Posts: 16
    1 pt

    cool

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Hi as mentioned in the Body Weight drills thread, the next few ones are from classes I use to run in morning boot camps with weight resistance. These too are also intermediate levels, so there is an understanding of the names of drills.

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    Boone
    Moderator
    • Posts: 406
    44 pts

    UpperBody Focus

    DB Squat & Press x20
    DB Bent Over Rows x20 (both arms row same time)
    DB Curls (both arms curled same time)
    DB Tricep Kickbacks (both arms kick back same time)
    Rest 1 minute
    5 Sets

    —–
    Core
    Bicycle x100 (single leg count)
    Jack Knives x25
    Rest 1 minute
    2 Sets

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    Boone
    Moderator
    • Posts: 406
    44 pts

    5 sets
    DB or Goblet Squats x20
    Climbers for 60s
    Squat Press x20
    Bicycle for 60s

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    RunningDownA_Dream
    Contributor
    • Posts: 16
    1 pt

    20 bodyweight squats.
    15 push ups.
    20 forward lunges – 10 each leg.
    10 dumbbell rows
    10 dumbbell curls
    30 second plank.
    30 jumping jacks.
    x3

    Score: 1 | Vote up

    Switchfit
    Moderator
    • Posts: 19
    14 pts

    Hey looking for a challenging full body routine, I generally teach this routine to more advanced clients but give it a try and feel free to give me feedback on how you did.

    The focus is on full body conditioning and muscular endurance, looking to improve strength and improve your cardiovascular levels, give it a whirl.

    1) 75 jumping jacks 2) 20 ab tucks 3) 20 front loaded db squats 4) 20 squat presses 5) 20 pushups, with every pushup add one mountain climber per leg. Perform 5 rds, 15 seconds of active rest in between exercises (light jog).

    Be honest, how many rounds can you do?

     

     

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    Switchfit
    Moderator
    • Posts: 19
    14 pts

    Chest/back/core workout advanced
    Here is a fun and challenging chest, back and core workout combining bodyweight exercises and weights.

    Grab some dumbells, grab an elevated surface, a clock and you.

    1) Sitting on a box, grab onto the sides to stabilize your body and for 45 seconds and perform core
    kickouts.
    2) 15 regular pushups
    3) 15 decline pushups
    4) 15 incline pushups
    5) drop sets – 10 incline plank rows on the right 15 lbs, 10 with 12 lbs, 10 with 10 lbs.
    6) same thing on the left side now.
    7) drop sets – 10 dumbell presses 25 lbs, 10 20 lbs, 10 15 lbs ( adjust weights as needed ) the trick to this, your shoulder blades are on a bench, your feet are on a bosu ball, and your body is in a bridge position, glutes tight always.
    8) bent over rows for 45 seconds
    9) 10 leg raises
    10) woodchoppers to the right side
    11) 10 leg raises
    12) woodchoppers to the left.

    Enjoy!, any questions feel free to ask!

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Dumbbells. Intermediate.

    Goblet Squats x20
    Push-Ups x10
    Alternating Dumbbell Curls x10
    Dips x20 (using a stable surface like a chair or if not available, use the floor)
    Dumbbell Serrated Crunches x20

    5 Sets

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Advanced do the reverse in the beginning otherwise Intermediate level without reversing. Weight can vary

    DBs Sets [ 15 seconds both Climbers & Bicycles / between exercises below]

    /= 15 seconds Climbers and Bicycles

    Goblet Squats
    20lb x20/ Climbers & Bicycles
    25lb x15/ Climbers & Bicycles
    35lb x10/ Climbers & Bicycles
    40lb x5/ Climbers & Bicycles
    Reverse
    Goblet Squats
    40lb x5/ Climbers & Bicycles
    35lb x10/ Climbers & Bicycles
    25lb x15/ Climbers & Bicycles
    20lb x20/ Climbers & Bicycles

    Super Set Chest & Back [ 15 seconds both Climbers & Bicycles / between sets below]

    Floor Presses 10lbs x15/ Climbers & Bicycles
    Rows 20lbs x10/ Climbers & Bicycles
    Floor Presses 15lb x 12/ Climbers & Bicycles
    Rows 25lbs x8/ Climbers & Bicycles
    Floor Presses 20lbs x10/ Climbers & Bicycles
    Rows 35lbs x 6/ Climbers & Bicycles

    Tri Set Legs & Shoulders Split Squat to RDL to Squat Press Calf Raise with Climbers & Bicycles between each

    Split Squats(elevated) 15lbs x12/ Climbers & Bicycles
    RDL 10lbs x12/ Climbers & Bicycles
    Squat Press w/Calf Raises 15lbs x12/ Climbers & Bicycles
    Split Squats(elevated) 20lbs x10/ Climbers & Bicycles
    RDL 12lbs x10/ Climbers & Bicycles
    Squat Press w/Calf Raises 20lbs x10/ Climbers & Bicycles
    Split Squats(elevated) 25lbs x8/ Climbers & Bicycles
    RDL 15lbs x8/ Climbers & Bicycles
    Squat Press w/Calf Raises 25lbs x8/ Climbers & Bicycles

    Tri Set Shouylder&Arms

    Overhead Press 15lbs x15/ Climbers & Bicycles
    Curls 15lbs x15/ Climbers & Bicycles
    Tricep Kickbacks 15lbs x15/ Climbers & Bicycles
    Overhead Press 20lbs x10/ Climbers & Bicycles
    Curls 20lbs x10/ Climbers & Bicycles
    Tricep Kickbacks 20lbs x10/ Climbers & Bicycles
    Overhead Press 25lbs x8/ Climbers & Bicycles
    Curls 25lbs x8/ Climbers & Bicycles
    Tricep Kickbacks 25lbs x8/ Climbers & Bicycles

    Core (optional weighted) 3 sets
    Crunches x20 Serrated Crunches x10

    • This reply was modified 5 months, 2 weeks ago by  Boone.
    Score: 0 | Vote up

    Boone
    Moderator
    • Posts: 406
    44 pts

    Equipment List: Dumbbells 10s 12s 15s 20s 25s 35s 40s, Chair, Hurdle Bar.

    2 sets
    Goblet Squats
    20lb x20 / 25lbs x15 / 30lbs x15 / 35lbs x10

    Lunges
    20lbs x12 / 25lbs x10

    Super Set
    Floor Press 10lbs x12
    Single Arm Row (bent over chair) 15lbs x12
    Floor Press 12lbs x10
    Single Arm Row (bent over chair) 20lbs x10
    Floor Press 15lbs x6
    Single Arm Row (bent over chair) 25lbs x6

    Super Set Legs
    Split Squat (elevated) 10lbs x10
    RDL 10lbs x10
    Split Squat (elevated) 12lbs x6
    RDL 12lbs x6

    Super Set Shoulders
    21’s Laterals/Front/Seated 5lbs
    Overhead Press 10lbs x10
    21’s Laterals/Front/Seated 5lbs
    Overhead Press 12lbs x8
    21’s Laterals/Front/Seated 5lbs
    Overhead Press 15lbs x6

    Super Set Arms
    Alternating Curls 10lbs x12
    Prone Chin Ups x5
    Alternating Curls 12lbs x10
    Prone Chin Ups x5
    Alternating Curls 15lbs x8
    Prone Chin Ups x5

    Super Set Triceps
    Single Arm Kickback (hold chair) 5lbs x12
    Dips (off chair) x15
    Single Arm Kickback (hold chair) 5lbs 10lbs x8
    Dips (off chair) x15
    Single Arm Kickback (hold chair) 12lbs x4
    Dips (off chair) x15

    Super Set
    Calf Raises 20lbs x15
    Serrated Crunches 10lbs x20
    Calf Raises 25 lbs x10
    Serrated Crunches 10lbs x 15
    Calf Raises Body Weight x20
    Serrated Crunches Crunches x20

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Outdoors
    Equipment List: Cones Dumbbells 10 15 20 25 (according to number of cones)

    Shuttle Run (Set a good 10+ apart)

    Rd1
    Tap and Reverse

    When finished the shuttle:
    Squat Press x25 (dumbbells) Jack Knives x25 Push Ups x25 Long Leg Lift w/Thrusters x25

    Rd2
    Dumbbell Carry and Put Back
    (Each cone has a dumbbell 10/15/20/25 etc grab and put to the start then reverse and carry them all back to its starting cone)

    When finished the shuttle:
    Squat Press x25 (dumbbells) Jack Knives x25 Push Ups x25 Long Leg Lift w/Thrusters x25

    Rd3
    Tap and Reverse

    When finished the shuttle:
    Squat Press x25 (dumbbells) Jack Knives x25 Push Ups x25 Long Leg Lift w/Thrusters x25

    Rd4
    Dumbbell Carry and Put Back

    When finished the shuttle:
    Squat Press x25 (dumbbells) Jack Knives x25 Push Ups x25 Long Leg Lift w/Thrusters x25

Viewing 14 posts - 1 through 14 (of 14 total)


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