What Circuits Can You Recommend for Home?

[ucimigrate]

Hi Everyone,

I want to get back into fitness.

I have been so busy with injuries and work that I am detrained and about 25% bodyfat.

I bought a cheap set of used barbells and dumbells, nothing serious.

1. What specific routines could I do? Right now, my goal is just fat-loss with gaining back the muscle and strength I used to have.

Again, as long as my body composition improves steadily, I will be happy. I know I am so de-trained that anything will work at this point.

2. Any specific circuits, links, etc. that have worked miracles?

Right now, I am just doing high-rep barbell squats, alternated with high-rep standing barbell presses.

Something like:

A1 5 *20 Barbell Squats
A2 5 *20 Overhead Presses

In total, that actually takes about 4 minutes, which would parallel the effects of Tabata in my mind.

 

[dds]

Check out jail house strong by Josh Bryant....he has a whole book on how to get strong with minimal weights

 

[btothefman]

12m sessions are good 5 then 10 then 15 reps, repeat until the time is up with no rest:

Eg
5 reps burpee
10 reps kettlebell swings
15 reps barbell row

You can pretty much design with those that you have the equipment for, but have at least one cardio style ball basher exercise in there (in this example burpees)