Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-19

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• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-19
• Review of Athlean-X 'Perfect' Home Workout Routine, and a comment on Coronavirus Opportunism
• ATHLEANX PERFECT Home Workout (Sets and Reps Included
• My COVID19 workout guide
• Calisthenics Periodization
• Can I incorporate my partner into my workout as a weight?
• Most efficient form of home-based cardio.
• Home workouts during coronavirus
• Front lever straddle to full
• No Parallettes? Alternative
• Where can I buy a pull up bar?

BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-19 Posted: 18 Mar 2020 11:05 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders: Read the FAQ as your question may be answered there already. If you're unsure how to start training, check out our Recommended Routine, or our more skills based routine: Move. Even though the rules are relaxed here, asking for medical advice is still not allowed. For your reference we also have these weekly threads: Motivation Mondays Training Tuesdays Concept Wednesdays Technique Thursdays Form Check Fridays Slip Up Saturdays Progress Sundays Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. submitted by /u/AutoModerator [link] [comments]

Review of Athlean-X 'Perfect' Home Workout Routine, and a comment on Coronavirus Opportunism Posted: 19 Mar 2020 09:00 AM PDT Hey everyone it's Nick-E. Do we really need another "CORONAVIRUS HOME LOCK DOWN APOCALYPSE QUARANTINE WORKOUT SAMPLE PROGRAM #27835 LINK IN BIO!!!!!!!!!!!!!!!!!" at this point? There has been a real surge of traffic to the sub recently due to gym closures on account of the globally developing situation regarding the novel coronavirus, so interest in home workouts has understandably increased. With that has come an onslaught of online fitness content creators racing to come out with a quickly slapped together video, pdf or article, some even tactlessly branding them as 'PANDEMIC/QUARANTINE/LOCKDOWN/ETC. WORKOUT TO KEEP UR GAINZ WHILE THE WORLD LITERALLY CRUMBLES AROUND YOU' to seemingly take advantage of the frenzy of the situation and gain some followers. (Disclaimer: I'm not claiming everyone who posts home workout guides at the moment are being opportunistic or exploitative of the current pandemic, just many that I've seen are. I'm aware many people are simply sharing information in solidarity to try to support others in this difficult situation we're all in) Despite my own personal gripes with how some of these routines are presented, at very least they are improving the incentive for people to stay home and not contribute to the spread of the virus out in public gyms. That's a good thing because no one should be putting their gains ahead of the interests of the public good when the lives of many at-risk people are at stake. However, we've seen a very high volume of these routines posted on the subreddit, and an overwhelming majority of these routines are not presenting unique or helpful advice, and an unfortunate number of them seem to be even ignoring basic principles of training theory. Ultimately, a quick slapdash program that was thought up by someone in 20 minutes before rushing out a youtube video on it to be given out for free is not some magical product that will be in any way superior to the existing home workout resources that are in the sidebar that have been continually refined over time. Not to say our sidebar is a perfect and infallible resource, it is definitely due for some updates, re-hauls and refinements, but by and large most of what you need to know can be learned from taking some time to sit down and read. A review of Athlean-X's Coronavirus Workout One example of this is Athlean-X's particular flavour of coronavirus home workouts. I would love to cover all the different programs that have come out in the last few days but a lot of them share the same problems, and it would be an enourmous time investment for little benefit if i went over all of them. So because Athlean-X's program has been posted probably the most, (seriously this has been posted SO many times.) I figured I could give a direct response to the quality of its content, while also describing some general problems with a lot of these programs I've seen. I'm not going to post a link to the video, you can find it yourself if you want, but i will explain it in detail here as I review the content. So let's get started. Before we get into his program, I think it would be useful to have a basic yardstick to measure what a quality home workout would look like. This is not an infallible or exhaustive criteria, but its a start for the minimum you would hope from a program: Follows basic principles of strength training: Has scope for progressive overload (for bodyweight training, that means a comprehensive list of progressions appropriate for any strength or skill level) Exercise intensity, rest time and volume is appropriate for the intended purpose of the exercise or routine Adequately exercises all the major muscle groups in a, not necessarily perfectly, but sufficiently balanced way for medium to long term training Doesn't sound like much to ask for, but lets see how well the program fits. Program Structure: It is a 3x per week program, with a Workout A/Workout B structure, it is proposed to be 'full body'. It is based around 6 types of exercise, which at surface level suggest an adequately balanced approach to training full body if its executed properly: Anterior Chain Lower Body (or more simply, a Squatting pattern) Upper Body Push Posterior Chain Lower Body (or more simply, a hip hinge pattern) Upper Body Pull Abs "Corrective Exercise All sections apart from the "corrective" will have 3 exercises in them, which are meant to be performed one after the other with 0 rest. Each combination of 3 exercises should be performed continuously for 60 seconds. Additionally, there is no rest between sections. That means you will be exercising continuously for 6 minutes, then you're done to spend your other precious 15 hours and 54 minutes of waking time stuck in your house combing your carpet all in the same direction or counting how many grains of rice there are in the jar in your kitchen. Based on the order of the exercises your upper body will get a minute of rest while your lower body works, and vice versa, so while it is not the worst thing in the world, its entirely unnecessary and your weak link/stopping point will almost absolutely be something other than the strength of your muscles, like muscle acidity causing you to prematurely fatigue, needing to catch your breath (depending how fast you go), or the fatigue of accessory muscles that are involved in all the exercises like the many muscles in the nebulously named 'core'. Which, unlike specific action muscles like the biceps, don't get much rest if at all for these 6 minutes. There is a reason that every strength program in existence has schemes like '3 sets of 10 with 90 seconds of rest', instead of 'do 30 reps of this exercise'. Specific measured numbers of reps per set allow for measured, objective progress from workout to workout or week to week. Total reps are broken up into sets because that allows you to accumulate more volume training at a higher intensity than you could do all at once, which ultimately means better gains. Your body response to adapt to stimuli. To put it simply, If you make it do a really hard thing, it will try to get stronger to better do that hard thing so it becomes easy. If you make it to an easy thing for 6 straight minutes without stopping, it will become better at continuously working for 6 minutes, but it won't necessarily make your muscles bigger or stronger, just better endurance and fuel efficiency. So the verdict on this "1 min continuous per combo, no rest between combos" scheme is a big thumbs down for appreciable strength building or gaining muscle. Exercise Selection: So this is a significant problem area. This program, in keeping with a lot of Athlean-X's content, takes the concept of 'keep it simple, stupid' and chucks it out the window. The number of variations of exercises in this program is simply way, way too high for no good reason and seem only to be present to make the program look flashy and keep it interesting, at the sacrifice of actual effectiveness. Not to mention, most of the exercises are actually not even very good, either in general, or for the purpose he has purported in the video. Let's break them down piece by piece. SQUAT: Single Leg Box Squats These are totally fine as an exercise, and as a progression for pistols. Can be easily loaded for progressive overload with a backpack full of books or water bottles, or by adjusting depth. Thumbs up. 1 + 1/2 bottom half squats There's nothing wrong with these but personally they fit into the camp that a lot of the exercises in this routine fall into, which is "variation for the sake of it", without any real benefit. It just gives creedence to the program because it seems like he's handpicked the OPTIMAL exercise for OPTIMAL MAXIMUM GAINS. Really it's just a flashy distraction. Jump Squats Same as above. Alt. Crossover Step Ups These are good. Also easy to progress with depth or with some kind of easy to find household weight. Make sure to only gently tap the floor with the back foot and not use the back calf to help cheat. Alt. Reverse Lunges These are good as perhaps a lower body accessory movement to be done for higher reps. Limited capacity for progression but useful for higher volume work to a limited degree. Split Squat Jumps "Variation for the sake of it". Can be done for fun but not something you'd put in a "PERFECT WORKOUT" by any means. His demonstration in the video looks dreadful as well. Imo there's no reason to do these other than to get sweaty. HINGE: Alt Single Leg Heel Touch/Kickstand Variation This is simply not a hinge movement. Not to mention that most people without good conscious control of the function of their glute med as a stabiliser will absolutely butcher any semblence of posterior chain activation these might afford. It would be much better to simply learn to hinge and follow the single leg RDL progression pathway. Here is a guide on the hinge for people to use: https://www.nick-e.com/exercise-library/calisthenics/bodyweight-hinge/ Alt. Sprinter Lunges These are not really a posterior chain exercise just because you lean forward. Between these and the ones above, these are still really very quadricep dominant, but maybe have a little bit more psoterior chain action than a simple squat. But barely. Maybe. I'd give them a thumbs down. Plyo Sprinter Lunges (jump from higher position if more beginner) Same as above. Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) These are awesome and I love them. Really very effective, difficult exercise that can be adjusted or overloaded with tempo eccentrics, single vs double leg, holding weight on your hips, etc. Definitely one of the best lower body posterior chain strengtheners in bodyweight, and something we will probably be looking to add to the RR. Favourite aspect of these is that they work the glutes and hamstrings together, but also work the distal and proximal aspects of the hamstrings together too (Hip extension + knee flexion) Long Leg March Good hammy accessory, can also be overloaded with time or weight. Thumbs up. High Hip Bucks A fine variation to a normal glute bridge. I would have thought a normal and then single leg glute bridge on the floor would be better general use before moving onto a foot elevated variation, but these aren't necessarily "bad", just not optimal imo. UPPER PUSH: Handstand Pushups Bad form in the demonstration but as an exercise itself, great for those who can do it. The problem here falls into the regression: "Power Pushaways" These are hot garbage. You can't mimic a vertical pushing movement in a horizontal plane and expect it to have the same impact. A better variation here would be a pike pushup to an elevated pike pushup to a handstand pushup as is the normal progression. Here is the pike pushup as properly executed: https://www.nick-e.com/exercise-library/calisthenics/pikepu/ Most people will not be advised to try these unless they already have strong, solid full decline pushups with good form. "Rotational" Pushups/Knee Variation USELESS VARIATION FOR THE SAKE OF FLASHY COOLNESS STRIKES AGAIN! You will not be getting any meaningful improvements in your chest gains from doing this, you'll just look like a dweeb and it will limit your ability to progressively overload by putting things on your back. Pushups good. 'Rotational' chest 'gains' bad. What's more important is people getting good quality basic pushup form down. Have a look here for that if you're interested: https://www.nick-e.com/exercise-library/calisthenics/pushup/ Cobra Pushups These aren't ultimately doing much for you other than adding more pushup volume, they're fun, and have a bit of a BW floor tricep extension aspect to them. I don't hate these but its hard to take seriously in such a cancerously titled 'perfect' workout. Variable Wall Pushups OR Knee Decline Pushups According to him these don't work the shoulders but really focus in on the chest. That's just demonstrably wrong. Decline pushups will work the shoulders more for sure, and his doing them against a wall does not encourage good pushup form. Better to elevate the feet on a box or chair as he has demonstrated you must have available for this routine anyway. Knee Flat Pushups Not terrible if you do them well, but not progressively overloadable, and isnt specific to proper pushup form. Better to do incline pushups and progress to floor (like we say to do already.) This goes for all knee pushup variations in this whole program. Alt. BW Side Lateral Raises (from knees for beginners) Cool Exercise, I don't hate it. Probably won't have any direct impact on the lateral delts to an appreciable degree but its a good variation on the static front and side plank on elbows. Tricep BW Extensions (long head stretch) Great exercise. Can be progressively overloaded with angle/height of surface, and ROM. Great tricep pump. Be careful with your elbows and don't go too hard too soon. UPPER PULL: Pullups OR Seated Pullups Pullups are great. The bread and butter of calisthenics. Seated ones? If done as a jacknife pullup with legs elevated on something they could be useful but as he demonstrates them its not so awesome. Negatives and top holds are best if you can't do pullups but can do rows. Human Pullovers This is a fuckin dragon flag. He needs to stop making up names. This is ultimately a core exercise even if it challenges the lats, and he has offered no options for progression for individuals who cannot do this. Bad for a 'perfect' workout. BW Sliding Pulldowns These seem like a bit of a joke but Ive never actually tried them. As of now I refuse to comment on them because I've literally never seen them before but they seem like they'd be hard to progressively overload effectively. Inverted Chin Curls Seems like a good bwf alternative to bicep curls. Never tried them. Chin Ups OR Seated Chin Ups Chinups are great but theres no reason to do both pullups and chinups. Usually picking one you like is fine. Also doing both is fine. No problem. Inverted Rows Ok THIS. Is the most important exercise in my opinion. However, his demonstration of it is probably one of the worst I've ever seen and is done in a way that almost nullifies it as a distinct exercise from those 'seated' pullups hes touting. That fact that this and his back widows are his only mid back focused exercises in this program besides having 1000 lat exercises is a problem for a guy whose whole brand is 'exercise perfectly or your body will crumble into dust, please pay me money'. When people talk about push/pull balance for shoulder health, they don't mean your lats. They mean your actual back muscles between your scaps, your rhomboids, your mid and low traps. they're the ones that are meaningfully balancing out your pecs and shoulders. Your lats are internal rotators of the shoulder. They will not be balancing out internal rotation moments from excessive pec tension. They will be contributing to it. Onto the fact that his demonstration is god awful: This is a link to a comprehensive guide on inverted rows, that should help you learn how to execute them properly : https://www.nick-e.com/exercise-library/calisthenics/row/ Back Widows I personally think these are cool as a mid back acessory. You can also do them in the corner of the room where walls meet at an incline for more full ROM and to make them a little easier. I've worked these before and might film a quick demonstration of what I mean if people are interested and I'll just edit it into the post (p.s. not a 'HEY WHATS UP GUYZ' video, just a 10 second demonstration shared on Google Photos) CORE: Reverse Corkscrews Knee Slides Levitation Crunches Ab Halos V-Up Tucks Sit-Up Elbow Thrusts When it comes to core, these are all fine high rep Rectus Abdominis strengtheners. Maybe even a little bit of exernal oblique work too. However, I would personally say outside of burnout core workouts, working on things like: L-sits Dead Bugs (These are king and absolutely key imo. No other exercise done properly can strengthen and coordinate your internal obliques and transverse abdominis like these. They just have a bit of a learning curve. Check em out here: https://www.nick-e.com/deadbug/ They can be progressed with the variations in the guide, and also infinitely with ankle weights and weights in the hands. These have infinite bang for buck and if you could only pick one ab movement, I'd say this is it.) Planks Rollouts (If you have an ab wheel) are your real bread and butter for BWF core training. 'CORRECTIVE' EXERCISE: Angels and Devils GREAT EXERCISE for individuals who are already a great deal of time and work down the path of developing good mind/muscle connection with their lower and mid traps, serratus anterior, and rotator cuff, but as corrective exercises for scapulohumeral rhythm/overhead mobility/rotator cuff strength goes, this is a very advanced variation that I would not in my life recommend in as poor detail as he has, without any options for regressions or even talking very much about its purpose to the client. At worst, this is a very shitty anterior delt pump exercise with a useless behind the back arms motion. And that will be how it comes out in a majority of cases if people just try to mimic him from the screen. Better time spent here working on simplified variations such as wall angels, trap 3 raises, and other beginner activation/corrective/prehab/rehab drills for the same function. Reverse Hypers This is not a corrective exercise. I don't know what he's proposing it is 'correcting' in terms of movements patterns. This is just a lower back strengthening exercise. It's a good one at that, and sort of one of the only ones available in BWF. Conclusion: One of my senior coaches and mentors when I worked as in intern in competitive sport S&C for a year used to regularly say "Any idiot can make another idiot tired". A lot of people are commenting on this routine about how it is fun and it really kicks their ass. That doesn't mean it's good. This is the same reason that there is such an abundnce of poor quality CrossFit gyms and 'Bootcamp' Fitness classes that are very commercially successful in spite of their god awful training quality. In my opinion, this 'perfect' workout fits 'perfectly' into that category. It's nothing more than a fun sweat churner. Will this workout be fun if you try it? Yes. If you like circuit torture. Will you get really sick gains from it? Probably not. Will you be able to run it long term? Or even medium term? Not if you want actual results. Am I just a big ol' athlean X hater who is jelly of his fame and super lean body? Yes. Disregard everything I've said in this post. haha jk... unless.... What should you do instead? - Recognise you won't make the same gains with limited equipment as you may have in a gym setting, but there's still a wide scope for a lot of people to continue to progress, or learn new skills if you get creative with quality execises that have a wide scope for progressive overload - Read the FAQ/Wiki here and learn a little bit more about how bodyweight training works more effectively. (Hint: for those of you coming from a gym background, its not magically different to weights, just has some learning curve initially with progressions) - Use this time to work on mobility and corrective exercises because those don't take much if any equipment and you'll set yourself up in good stead when it becomes a socially and morally responsible decision to go to the gym again. - Keep safe, be healthy, and take care of yourself however you can. ------ TL;DR - No. It's not the perfect workout. It's not even a good workout. If you care about long term progress, educate yourself and train properly instead of being baited by the youtube master of fitness clickbait. ------ Thanks for reading this small novel, Nick-E submitted by /u/Captain_Nachos [link] [comments]

ATHLEANX PERFECT Home Workout (Sets and Reps Included Posted: 19 Mar 2020 05:45 AM PDT Here is the video: https://m.youtube.com/watch?v=vc1E5CfRfos And the description with the program included: The PERFECT Home Workout Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I'm going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time. This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer. This workout for home is going to allow you to hit your total body in under one hour. With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere. These patterns are broken down below and the exercises included in each are shown. Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it. Here is how to construct the perfect home total body workout A: 1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners) 1 1/2 Bottomed Out Squats (to failure) Jump Squats UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Handstand Pushups OR Power Pushaways Rotational Pushups OR Knee Rotational Pushups Cobra Pushups (long head contracted) OR Knee Cobra Pushups HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Heel Touch Squats (use "kickstand" if needed) Alt. Sprinter Lunges Plyo Sprinter Lunges (jump from higher position if more beginner) UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Pullups OR Seated Pullups Human Pullovers OR BW Sliding Pulldowns Inverted Chin Curls ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Reverse Corkscrews Black Widow Knee Slides Levitation Crunches CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Angels and Devils COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) Here is how to construct the perfect home workout B: HINGE / POSTERIOR x 3 ROUNDS Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) Long Leg March High Hip Bucks LUNGE / ANTERIOR x 3 ROUNDS Alt. Crossover Step Ups Alt. Reverse Lunges Split Squat Jumps UPPER PUSH x 3 ROUNDS Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups Alt. BW Side Lateral Raises (from knees for beginners) Tricep BW Extensions (long head stretch) UPPER PULL x 3 ROUNDS Chin Ups OR Seated Chin Ups Inverted Rows Back Widows ABS x 2 ROUNDS Ab Halos V-Up Tucks Sit-Up Elbow Thrusts CORRECTIVE x 2 ROUNDS Reverse Hypers COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week. For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks. For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don't forget to turn on your notifications so you never miss a new video when it's published. submitted by /u/Kiredis [link] [comments]

My COVID19 workout guide Posted: 18 Mar 2020 11:23 PM PDT I have been working out from home since the beginning of the virus, cause I live in Asia. Here are some advice I want to give you. Equipment: Parallel bars - can do tons of exercise and it's not expensive Dumbbells - Don't need to be heavy, make sure it's enough to pump up your guns Pilates Resistance Bands (different levels) - Perfect for warm-ups, stretching etc. Cross-Training bands - Can do various exercises, including dead lifts, shrugs and rows Yoga Mat - it's more comfortable Push up bar grips - not necessary but helps your wrists Warm-up I used to run 2-3 km before my workout, but currently don't have any possibilities to do so, so I usually do 15 minutes of Jumping Jacks I follow recommended routine warm-up And of course body drills Workout: I followed the recommended routine for a while but now I am doing push/pull/legs If I don't feel like spending a lot of time on workout I would do 15 minutes of HIIT or Tabat training. There are plenty YT videos Another suggestion is Yoga, I do it 2-3 times a week. There are also many YT channels you can choose from If you want something tough I recommend David Goggins workout. Also sometimes I would just do burpees until I cannot stand up anymore. Btw. at the end of my workout I usually do one of these workouts with resistance bands or this Post workout: In the past I used to run other 2-3 km in slow speed, but now I just sit down and meditate for 10 minutes. Food: I think it's the best time to make some lean gains or lose your weight. COOK YOUR OWN FOOD. Veggies, fruits, frozen meat, tuna, beans, rice, oats, pasta and herbs. I don't know how the situation in your country is but supply in Asia is pretty decent now. Download an app that helps you to calculate calories and go ahead So yeah, this is my Corona workout routine, I hope it will be helpful for some of you. If you have something to add, just comment below. BTW. I didn't include pull-up bars because I live in a small studio apartment, so I don't have space for it. submitted by /u/perkunas6 [link] [comments]

Calisthenics Periodization Posted: 19 Mar 2020 10:25 AM PDT Hello! I'm rather new to calisthenics, but I've lifted weights for about 1.5 years now. Most of the programs in the lifting community involve some form of periodization (e.g. linear, block, concurrent, etc.) In most calisthenics programs I've come across, however, there doesn't appear to be periodization at all. (I could be wrong about this; perhaps some of these programs integrate periodization in a way I'm just not used to.) For instance, I don't see the RR integrate classic forms of periodization. Why is that? submitted by /u/Flaerk [link] [comments]

Can I incorporate my partner into my workout as a weight? Posted: 19 Mar 2020 04:59 AM PDT I started going to the gym this year and have been loving it so far. Unfortunately, my gym is closed, and my housing situation makes some common at-home / bodyweight workouts tricky. Specifically, I'm not sure what to do for back / pull exercises. I don't have access to a pull-up bar and my doorframes are shoddy. What I do have is a spouse that weighs 200 lbs. Which got me thinking: is there a way I can use their bodyweight as part of my workout plan? Not sure if it's relevant, but currently my lifts are at: S: 225 DL: 280 BP: 160 OHP: 105 I'm 5'8" / 155lbs Would appreciate any feedback or recommendations! Thanks! submitted by /u/onthemarx [link] [comments]

Most efficient form of home-based cardio. Posted: 19 Mar 2020 08:18 AM PDT (Re-post as my former title was misleading. Thank you to those who commented on that post). ​ Hi all. ​ I'm creating this post as a place to field and share ideas on the most efficient form of cardio that is low/no equipment and which one can do at home. ​ I'll kick it off. I'd imagine, though I have no evidence (bar anecdotal) to back this up, that it would be an AMRAP of, for example: burpees, kettlebell swings (if accessible), split jumps, and jumping jacks. ​ I live on a narrowboat and so space is a limiting issue, but I have a 'home gym' comprising some parallel bars, a pull up bar/hang board, and some other equipment. The local gym I attend has closed and I've been having plenty of fun with AMRAPs, EMOMs, and death by —— sets, plus some general core work I've been doing for a while anyway. I'd love to hear some other thoughts and perhaps diversify or improve my workouts. ​ Looking forward to hearing all your ideas. submitted by /u/Mrmenethil [link] [comments]

Home workouts during coronavirus Posted: 19 Mar 2020 11:50 AM PDT Sorry if this isn't the right place to publish this, but having stuck to the recommended routine for over a year now, I was really dissapointed when my gym closed down. I was wondering if people had similar routines that they could do at home without equipment. In my case, I do have dumbbells but that's about it. submitted by /u/pinocchio_argentino [link] [comments]

Front lever straddle to full Posted: 19 Mar 2020 11:46 AM PDT All I want to know is how long did it take you guys to get a full front lever hold for at least 5 seconds? I am able to hold a straddle for about 8 seconds but I am just curious on how long it takes to reach a full hold. I'm not asking for tips. I am happy with the progress I have made and have seen a lot of improvement very quickly. I'm just curious to see everyone's "timelines" submitted by /u/Sin_Escanor14 [link] [comments]

No Parallettes? Alternative Posted: 18 Mar 2020 11:58 PM PDT If you don't have a pair of parallettes you can use a pair of door pull up bars (at least 2)if you have by any chance and set it at shoulder width apart and you can do most of what parallettes can do http://imgur.com/gallery/2bYThFP I am a simple guy. This is an alternative. Stay safe yall submitted by /u/Draqgon [link] [comments]

Where can I buy a pull up bar? Posted: 18 Mar 2020 03:28 PM PDT I left my pull up bar in my dorm when I left for spring break thinking I would be able to come back and then Coronavirus shut everything down. I need a new one but they're all sold out on Amazon. Where else can I buy one? submitted by /u/JWiLLii [link] [comments]

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