Not everyone can afford to join a gym or afford to purchase multiple machines for a home gym. So how do you get in a good workout without the fancy equipment? See what the Bodybuilding.com forum has to offer.
Not everyone can afford to join a gym or have a home gym where they can purchase multiple pieces of equipment or tons of dumbbells. If this is you, then you fit in with a large number of people and aren't alone. However, I bet you are feeling like it is impossible to get in a good workout without all that fancy equipment and machinery.
Not true! You can get in a great workout right in the comfort of your own home by using your bodyweight or even some light dumbbells. Below you will find some great workouts that will be sure to kick your butt into shape!
Workout 1 Chad643
First off would like to say I do this every other day. I take a 30-second break between sets and all of these below are equal to one set (I do 2 sets of everything). I have been doing this for a few weeks.
Bodyweight Workout
1
Pushups
2 sets of 20 reps
2
Flat Bench Lying Leg Raise
2 sets of 20 reps
3
Pushups (Close and Wide Hand Positions)
2 sets of 20 reps
4
Decline Reverse Crunch
2 sets of 20 reps
5
Pushups (Close and Wide Hand Positions)
2 sets of 20 reps
6
Sit-Up
2 sets of 20 reps
7
Flutter Kicks
2 sets of 50 reps
8
Push-Ups With Feet Elevated
2 sets of 20 reps
9
Air Bike
2 sets of 20 reps
10
Plyo Kettlebell Pushups
2 sets of 10 reps
11
Plank
2 sets of 20 reps
12
Frog Sit-Ups
2 sets of 20 reps
13
Scissor Kick
2 sets of 10 reps
14
Oblique Crunches
2 sets of 20 reps
15
Side Bridge
2 sets of 45 second holds
16
Pullups
2 sets of 8 repsWorkout 2 BigBoss42695
Always do Dynamic Stretches before a workout.
Workout 1 should be executed in under 60 minutes on Mondays, Wednesdays and Fridays. Workout 2 should be executed in under 40 minutes on Tuesdays and Thursdays.
Workout 1
1
Jogging-Treadmill
10 minutes
2
Dumbbell Lunges
1 set of 20 reps
3
Push-Ups With Feet Elevated
1 set of 15 reps
4
Arm Circles
1 set of 15 reps
5
Pullups
1 set of 5 reps
6
Standing Calf Raises
1 set of 20 reps
7
Push-Ups With Feet Elevated
1 set of 15 reps
8
Bench Dips
1 set of 10 reps
9
Pullups
1 set of 5 reps
10
Mountain Climbers
1 set of 20 reps
11
Push-Ups With Feet Elevated
1 set of 10 reps
12
Barbell Full Squat
1 set of 20 reps
13
V-Bar Pullup
1 set of 5 reps
14
Crunches
1 set of 20 reps
15
Flat Bench Lying Leg Raise
1 sets of 15 reps
16
Plank
1 sets of 30 seconds
17
Jogging-Treadmill
2 miles under 30 minutes
Workout 2
1
Jogging-Treadmill
15 minutes
2
Rope Jumping
1 set of 10 reps
3
Mountain Climbers
1 set of 15 reps
4
Rope Jumping
1 set of 10 reps
5
Pushups
1 set of 10 reps
6
Barbell Full Squat
1 set of 10 reps
7
Pullups
1 set of 3 reps
8
Pushups (Close and Wide Hand Positions)
1 set of 10 reps
9
Standing Calf Raises
1 set of 10 reps
10
Pushups (Close and Wide Hand Positions)
1 set of 10 reps
11
Bench Dips
1 set of 10 reps
12
V-Bar Pullup
1 set of 3 reps
13
Arm Circles
1 set of 15 reps
14
Dumbbell Lunges
1 set of 15 reps
15
Pullups
1 set of 5 reps
16
Crunches
1 set of 10 reps
17
Pullups
1 set of 3 reps
18
Barbell Full Squat
1 set of 10 reps
19
Reverse Crunch
1 set of 10 reps
20
Jogging-Treadmill
0.5 under 15 minutesWorkout 3 Ginch
500 Bodyweight Workout
1
Barbell Full Squat
1 set of 50 reps
2
Pushups
1 set of 50 reps
3
Freehand Jump Squat
1 set of 25 reps
4
Exercise Ball Pull-In
1 set of 25 reps
5
Jackknife Sit-Up
1 set of 50 reps
6
Dumbbell Step Ups
reps (25 per side)
7
Pullups
1 set of 25 reps
8
Dumbbell Lunges
1 set of 50 reps
9
Pushups (Close and Wide Hand Positions)
1 set of 50 reps
10
Bent Over Barbell Row
1 set of 50 reps
11
Barbell Full Squat
1 set of 50 reps
12
Chin-Up
1 set of 25 repsWorkout 4 Tse
One of my favorites is '50 of everything' ... works up a sweat nicely.
50 of Everything
1
Flat Bench Lying Leg Raise
1 set of 50 reps
2
Sit-Up
1 set of 50 reps
3
Barbell Full Squat
1 set of 50 reps
4
Pushups
1 set of 50 repsWorkout 5 CoQ10
All I have in terms of equipment is some dumbbells ranging from 10 to 50 pounds.
Dumbbell Complex
1
One Arm Dumbbell Bench Press
4 sets of 20, 15, 10, 8 reps
2
One-Arm Dumbbell Row
4 sets of 20, 15, 10, 8 reps
3
Kettlebell Hang Clean
4 sets of 10, 8, 6, 4 reps
4
Stiff-Legged Dumbbell Deadlift
4 sets of 20, 15, 10, 8 reps
Bodyweight Complex
1
Mountain Climbers
1 set of 100 reps
2
Flat Bench Lying Leg Raise
1 set of 15 reps
3
Pushups
1 set of 15 reps
4
Mountain Climbers
1 set of 100 reps
5
Sit-Up
1 set of 15 reps
6
Mountain Climbers
1 set of 100 reps
7
Air Bike
1 set of 15 reps
8
Pushups (Close and Wide Hand Positions)
1 set of 15 reps
9
Mountain Climbers
1 set of 15 reps
10
Jackknife Sit-Up
1 set of 15 reps
11
Pushups
1 set of 15 repsConclusion
So if you are looking for a new home workout, consider giving one of these a try.































































































