Hi, looking for some advice if possible. Tonight the Mrs. is coming round so don't have time to go to the gym. I have trained only once in the last 3 weeks almost so am eager to get back into the swing. Things just seem to keep popping up that seem to keep me out of the gym recent, so I have devised a bit of a homeworkout for these days from now on that ill use. (Ideally I would like to be able to just get out and do a nice short quick run with some interval sprints but I cant because my knee tightens and starts hurting after 2-3 miles.) I am aiming to cover as much as I can in as little time as possible so am keeping it high intensity. I would appreciate advise on any addition or changes I could make to this to improve and maximise benefit from the workout. and note I have limited space and equipment, I have an exercise bike a set of dumbells and a bar. that's pretty much it. 5-10 minutes warmup on bike 5 minutes stretch Exercise bike - Hard setting 2 minutes fast as I can 1 minute break - 25 pressups and throw punchs with 3-4 kg on the dumbells til the round minute ends Bike 2 mins 1 min break 25 pressups bike 2 mins 1 min break 25 pressups bike 2 mins 1 min break 25 situps bike 2 mins 1 min break 25 situps bike 2 mins 1 min break 25 situps then something like this x3: 20 squats 20 pressups 20 leg raises (on my back) 20 crunches short rest then on the dumbells 7.5 kg x3: 20 raise above my head 20 out in front in punching motion 20 flys (all as fast as I can with as little break as I can manage) and finish and stretch down. I can manage this all in about 50 mins, and am usually really burning and sweating by the end.
By the way everytime im on the bike im on the hard setting I just wrote it once at the top so it didnt take up loads of space, and yer ill generally turn it up a notch on the penultimate then up to maximum on the final set on the bike and go all out. but generally ill be going as fast as I can on hard setting every time. Also after evry 25 set of pushups or situps ill punch with the dumbells until the minutes up. So you reckon I should just leave the dumbells out right? What do you mean progression?
And what would you recommend for the last bit, or should I just put a bit more weight on the bells? as I dont really wanna finish after the the squats and stuff as I always feel Ive got a little bit left and want to push it over the edge.
I got a rope but problem is its dark outside by the time I get home and no room to indoors. ill skip at the gym but anywhere else for me is a bit impractical.
