bouldershoulders
New member
Any suggestions? What can I expect after a month of not working out? I plan to pick up on cardio and lose some fat.
Gym closed for a month due to Covid. I don’t wanna lose my gains :(
- Thread starter bouldershoulders
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bigbeaph
Well-known member
If your like me and cannot afford the iron at home, there are plenty of bodyweight movements you can perform for each muscle group. It won't do what weights will, but certainly will do a lot to help. Especially compared to nothing. Concentrate on getting a great contraction with each group.
Google whatever muscle group you are looking to workout. Tons of stuff has been posted since the shutdown. A few bucks on bands can help as well.
Get creative....my curls consisted of using the top of a clothing rack with 5 gallon buckets hanging from the sides. Just dont take a full month off of everything and you wont be so bad off.
Renew1
Legend
Yeah man.
I've had iron at home since I was 14, but you're right ... There are some great body weight type exercises that can really work you.
Whisky
Well-known member
yeah exactly. Bodyweight can be brutal if you slow it down......
do a 30s squat hold then straight into 30s of bodyweight squats, rest 60s and repeat. Do 5 rounds of that and your legs will know it.
do bodyweight walking lunges with a 3s hold at the bottom of each lungs - sets of 20 will burn like a naked flames to the scrotum.
press ups, 3s down, hold for 3s, 3s up. No one is losing chest gains doing 3-4 sets of 10-20 of those a few times a week.
I also like using Tabata for bw HIIT style training. Personally I pair an upper body/abs exercise with legs and alternative for the 4 mins (e.g 20s jumping lunges, 10s rest, 20s walking planks, 10s rest, repeat.....). Do 5 pairs of exercises, flat out every 20s. Simple but very effective to maintain muscle, burn some fat and importantly for me it’s easier to make myself do it (as it’s only 20s a time)
booneman77
Legend
EAT. if you want to prioritize muscle and don't mind potentially gaining a bit of fat (in a month you can keep this very reasonable) the bigges thing is going to be making sure you get enough quality cals and some minor stimulation from bodyweight workouts and such. Also check out some jungle gym/playground type workouts as those are free and great as well
brofessorx
Well-known member
You won’t lose your strength with a month off.
but if you do nothing, you will lose your muscular endurance. Benching 100lb db’s for 10 reps right now?
when you come back to the gym, you’ll still hit those
’s but probably only for 5-8 reps.
but if you do nothing, you will lose your muscular endurance. Benching 100lb db’s for 10 reps right now?
when you come back to the gym, you’ll still hit those
’s but probably only for 5-8 reps.
StarScream66
Well-known member
Here's a few ideas that might help you.
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Click the image to download a high resolution PDF from Invalid Link Removed Darebee has tons of great graphics you can print out for tons of different routines - with weights and many without.
Other resources:
Click the image to download a high resolution PDF from Invalid Link Removed Darebee has tons of great graphics you can print out for tons of different routines - with weights and many without.
Other resources:
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If You can afford it, get some Invalid Link Removed as they are a great weight set that doesn't take up a bunch of room.Invalid Link Removed
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