It’s life Gym, but not as we know it.
These are unprecendented times, there is no doubt. With many either in partial or complete lockdown due to Covid-19, trying to stay fit and healthy can be a challenge; especially when you cannot visit a gym. Like many I am sure, I have tried to source weights online, but to no avail. So training at home without a full or even a partial weight set can be difficult to manage; but not impossible.
In a previous post, I have looked at a core training workout which helps for overall strength. However, here I want to show you how to perform a full-body resistance workout with little or no weights; in essence using bodyweight alone. All that you need is an over-head bar, resistance band and a chair; and of course plenty of motivation. See what you think and please leave comments below.
Good luck!
Day 1: Shoulder and Triceps
| # | Exercise | Start position | Exercise | Variation | Sets x Reps |
|---|---|---|---|---|---|
| 1 | Close Grip Pull-ups | Grip over-head bar, shoulder width apart with hands facing away from the body. | Lower body toward ground slowly, then raise again ensuring elbows are tucked in close to the body. | Use resistance band to reduce weight | 3x12 |
| 2 | Pike Press-ups | Hand-stand position with feet on chair. | Lower slowly towards the chest and raise again. | Hand-stand press-ups | Total 40 reps |
| 3 | Chest Expanders | Hold resistance band at arms length, shoulder width apart. | With band taught in starting position, pull arms apart and return. | Hold at widest position for 2 seconds | 3x12 |
| 4 | Close-hand Press-ups | In press-up position, with fore-fingers and thumbs forming a triangle. Elbows tucked in close to the body. | Lower to the ground and press-up again. | One arm | 3x12 |
| 5 | Tricep Push-downs | Loop the resistance band around the overhead bar. Holding the band with each hand, starting with forarms parallel to elbows. Face forward. | Pushing the hands downward, keeping elbows tucked in and return slowly. | Try hands facing different directions. | 3x12 |
| 6 | Dips | Back to the chair, hands on the chair, with fingers facing forward. | Lower the body until upper arm parallel with the floor. Raise again ensuring elbows close to the body. | 3x12 |
Day 2: Back and Biceps
| # | Exercise | Start position | Exercise | Variation | Sets x Reps |
|---|---|---|---|---|---|
| 1 | Wide Grip Pull-ups | Grip over-head bar, elbow width apart with hands facing away from the body. Use resistance band to reduce weight if required. | Lower body toward ground slowly, then raise again. Concentrate on 'pushing' elbows toward the ground. | Lowering slowly. | Total 40 reps |
| 2 | Resistance Band Rows | Loop resistance band around the overhead bar. Lie back gripping band with hands together. | Raise the body by moving the elbows to the side of the body, then lower slowly. | Grip with one hand. | 3x12 |
| 3 | Band Rotations (optional) | Loop resistance band around vertical bar. Hold onto resistance band with both hands and stand side-on so that the band is across the body. | With straight-arms pull the arms across the body. Change sides and repeat. | Lower then higher band positions | 3x12 |
| 4 | Upright Rows | Place the resistance band under the feet in standing position. Hold onto the band with hands close together and facing downward. | Pull the hands (still close together) towards chin. Lower slowly and repeat. | With feet wider apart to increase resistance. | 3x12 |
| 5 | Bicep Pull-ups | Grip over-head bar, with hands shoulder width apart and hands facing toward the body. Use resistance band if required. | Lower body toward ground slowly, then raise again. Concentrating on the elbows tucked in toward the body. | Try lowering slowly (>5 seconds). | 3x12 |
| 6 | Bicep curl | Standing on the resistance band, grip with both hands either side of the body, so that the band is taught in upright position | Curl the band toward the neck ensuring to keep the elbows in position and tucked in close. | Move feet apart to increase resistance | 3x12 |
Day 3: Legs
| # | Exercise | Start position | Exercise | Variation | Sets x Reps |
|---|---|---|---|---|---|
| 1 | Burpees | Press-up position | Hop feet toward hands. Stand up. Hands back to feet and return to press-up position. | 40 reps | |
| 2 | Band Squats | Stand on the resistance band and loop it over the head and around the next (squatting to do this) | Stand up and lower slowly finishing with legs parallel to the floor. | Piggy-back training partner | 3x20 |
| 3 | Dolly Squats | Holding onto a vertical bar or door frame, stand placing feet touching the bar/frame. | Holding on with one hand, squat slowly and return. | 3x20 | |
| 4 | Lunges | Loop the resistance band around over-head bar. Place one foot in the band and other in a stride position | Lower front leg slowly and return. Switch legs. | 3x12 | |
| 5 | Hamstring Curls | Lie on the stomach. Loop band around a vertical bar with the other around your ankle. | Curl the leg upward toward the buttock, ending at right-angle to the bar. | 3x12 | |
| 6 | Calf Raise | Place hands against a wall with feet flat on the floor or so back, so that calves are fully extended. | Raise, hold and lower slowly. | Try one leg hooked around ankle or have training partner sit on hips (Donkey Raise) | 3x20 |
Day 4: Chest and Core
| # | Exercise | Start position | Exercise | Variation | Sets x Reps |
|---|---|---|---|---|---|
| 1 | Press-ups | Press-up position | Lower and raise so Chest just touches the floor. | One hand raised - leaning on a ball - 4 reps then swap hands. | 100 reps |
| 2 | Inclined Press | Press-up position, feet raised on chair. | Lower to top of chest and raise | Place resistance band under hands and around shoulders. | 3x20 |
| 3 | Declined Press | Press-up position, with hands on the chair | Lower until bottom of chest touches the chair and raise again | Try with one hand only, each time. | 3x12 |
| 4 | Leg Extend | Lie on back, raise legs 6 inches up and straight | Raise legs to the sky, rolling onto upper back | Try rolling to shoulders. | 3x12 |
| 5 | Lying Cycles | Lie on back, raise legs 6 inches up. | Straighten one leg without lowering, pulling the other up to stomach. The key is to do this SLOWLY. | Training partner places hand in the small of the back, ensuring pressure on the hand throughout. | 3x12 |
| 6 | Side plank | Lie on side, raising body onto one elbow. | Raise other arm to the sky, hold and place under other armpit. Raise and repeat. Switch. | Place resistance band under elbow when pushing up. Switch at 10 reps. | 3x20 |
| 7 | Stomach Crunch | Lie on back, feet raised onto a chair. | Raise shoulders toward chair, touch chair with hands and lower slowly. | Alternate set with legs on floor, concentrating on upper stomach when crunching. | 3x20 |
Note:
- If the number or sets is not stated, assume total number or reps over as many sets as it takes (even if you end up doing 10 sets)!
- Unless otherwise stated, assume the exercise is repeated for the number of reps.
- For the vertical bar, you can use a (sturdy) chair leg with a partner sat on it instead.
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