ShakesAllDay
Well-known member
Well, I have officially forgone my gym membership. Having recently started a family, taking the time to hit up the gym everyday just isn't feasible. So, I have decided to use resources available at my home to 'get the job done'.
My main goal is fat loss. I am well aware that this is done 'in the kitchen'. So, my diet, which is primarily a CKD, is in check. My questions/concerns come from the training aspect given my limitations.
At my disposal I have...
olympic BB
olympic DB handles
olympic EZ curl bar
300+# plates
15, 25, and 35# hex DBs
resistance bands w/ handles
I also have an alley that is ~40yds long that I will be using to perform HIIT sprints.
Given the above, I have come up with the following workout plan:
MONDAY (at home)
BB front squat
BB SLDL
BB OH press
TUESDAY (at home)
HIIT Sprints
Core work w/ bands
WEDNESDAY (at local park)
DB jump squat
Pullup
Pushup
THURSDAY (at home)
HIIT Sprints
Core work w/ bands
FRIDAY (at home)
BB lunge
BB deadlift high pull
BB row
SATURDAY and SUNDAY OFF
On lifting days, the lifts will be performed in a circuit 'CrossFit style' for a either a.) a set number of rounds in the shortest time, or b.) the most rounds for a set time. I will keep track week to week and try to beat my 'scores' each week.
I don't have a bench or a squat rack. So, most likely, the front squats will be done using higher reps (the most weight I can muscle up to my shoulders). And the pushups will be done 'ballistically'. I can't think of any other options to work chest than pushups.
So, there you have it. Please help a brother out if possible!
My main goal is fat loss. I am well aware that this is done 'in the kitchen'. So, my diet, which is primarily a CKD, is in check. My questions/concerns come from the training aspect given my limitations.
At my disposal I have...
olympic BB
olympic DB handles
olympic EZ curl bar
300+# plates
15, 25, and 35# hex DBs
resistance bands w/ handles
I also have an alley that is ~40yds long that I will be using to perform HIIT sprints.
Given the above, I have come up with the following workout plan:
MONDAY (at home)
BB front squat
BB SLDL
BB OH press
TUESDAY (at home)
HIIT Sprints
Core work w/ bands
WEDNESDAY (at local park)
DB jump squat
Pullup
Pushup
THURSDAY (at home)
HIIT Sprints
Core work w/ bands
FRIDAY (at home)
BB lunge
BB deadlift high pull
BB row
SATURDAY and SUNDAY OFF
On lifting days, the lifts will be performed in a circuit 'CrossFit style' for a either a.) a set number of rounds in the shortest time, or b.) the most rounds for a set time. I will keep track week to week and try to beat my 'scores' each week.
I don't have a bench or a squat rack. So, most likely, the front squats will be done using higher reps (the most weight I can muscle up to my shoulders). And the pushups will be done 'ballistically'. I can't think of any other options to work chest than pushups.
So, there you have it. Please help a brother out if possible!
