We are all in the same boat during the pandemic, welcome to making gains without a gym AKA in-home training. From keeping your gains to just giving you the information to do a quality in-home workout we have you covered, heck you might enjoy it so much you’ll become an in-home exerciser. If not at least you’re covered for the days you can’t make it out to the gym.
I’m going to state that COVID-19 sucks, now that we have some agreement lets get on with this. Upperbody & core training is easy to do at home, lower body is an entirely different story. I used to be a mobile in-home trainer and I had to get creative, but I also had some lightweight equipment. Resistance bands are your best friend and are not overly expensive. A door pullup bar + resistance bands can give you alot of variation – furthermore office water jugs, the big ones are great training tools when dumbbells are in short supply or just not heavy enough.
Upper Body
- Push-ups
- Incline push-ups (feet on stairs)
- Decline push-ups
- Narrow & Wide push-ups
- Push-ups from knees
- Banded push-ups
- Chair – Couch – Coffee Table – standard dips
- Feet elevated dips
- Feet elevated with weight on lap dips
- Door fram pull-ups
- Band assisted pull ups
- Door frame chin-ups
- Door frame backpack weighted pull-ups / chin-ups
- Water jug curls
- Resistance band curls
Overhead pressing
- Handstand push-ups
- Resistance band over head press
- Water jug over head press
- Elevated pike press (feet on chair)
Row Variations
- Doorway rows
- Under table rows
- Backpack weighted rows
- Water jug single arm rows
- Resistance band rows
Other Upper Body
- Water jug chest flys
- Resistance band tricep pull downs
- Water jug side lateral arm raises
- Resistance band pull aparts
- Water jug front lateral arm raises
- Resistance band straight arm lat pulldowns
- Water jug pullover
- lower body exercises
- Bodyweight squats
- Squats with water jugs
- Lunges
- Reverse lunges
- Split squats
- Pistol squats
- Donkey kicks
- Frog jumps
- Double leg hip thrust – glute bridges
- Single leg hip thrust – glute bridges
- Step-ups (stairs)
- Dead lifts with water jugs
- RDL with water jugs
Abdominal exercises
- Sit-ups
- Leg-ups
- Crunches
- Jackknife crunches
- Plank
- Walking plank
- Flutter kicks
- Russian twists
- Twisting crunches
- Cross toe touches
- Bicycle crunches
- Hanging leg raises
You are now armed with the knowledge to go ahead with making gains without a gym! Below is a handy chart, pick 2 or 3 workouts from each column and get a sweat on in the comfort of your own home, and the best part is, your shower is right over there. How perfect is that. Having a fully decked out home gym is a luxury, not a necessity to get a good workout in.
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| Core | Upper body | Lower Body |
Written By – Derek Frohlich
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