Hello everyone !!
Just like the past two years I am back with a new at home routine that is short and effective so that it fits well with the holiday busy season !! Check out my two other threads from previous years, you might find something you like !!
2013: http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=531
2014: http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=2050
The routine, as many rounds as you feel like of:
Push ups 10 reps
Mountian Climbers 10 reps
Plank Max time, failure
Air squats, Max reps, 2 minutes
Lunges, Max reps, 2 minutes
Pull ups, Max reps, 3 minutes
Bicep curls 10 reps (optional)
Exercises explained: (Google it if enough information is not provided, it is very easy to find !)
Push ups, BUT if you are to good for normal push ups I like to make it a lot harder, so for instance I will do clapping push ups and one handed push ups.
Mountian climbers, you can also make this harder by doing the right knee to the left elbow and left knee to the right elbow instead of just climbing straight forward.
Plank, do this untill failure, get your MAX time. You can do this both on your elbows or in a push up position. Furthermore you can make it harder by changing sides every round.
Air squat, as many reps as you can within 2 minutes. If this is a bit to easy, do jumping squats !!
Lunges, as many reps as you can within 2 minutes. Lunges can be made harder if you do jumping lunges instead !!
For the last two exercises we have some options, if you have somewhere to do pullups do that for as many reps as you can within 3 minutes. If you do not have somewhere to do this, simply do towel pulls on the floor. How ? Grab a towel roll it tightly, lie on the ground and treat it like you are doing a pull ups, flex your back as much as possible, also as many reps as you can within 3 minutes.
The last exercise should be targeting your biceps only, so a bicep curls is the best. If you have dumbells or barbells, use them of course. If you do not, be CREATIVE !! You can use buckets of water or something similar, it is actually more challenging than dumbells or barbells, because the water moves.
Do this for as many rounds as you feel like. Doing only one round is completely fine, it is the holiday season after all !! The point is not to spend a lot of time doing this, but simply to activiate your muscles and stay in decent shape !!
Notes:
Note that the first three exercises has you staying in the same position for a long time, this really challenges both your core and shoulders to stay tight and not give in, hence the reason why I made it like this.
I know it might be a bit weird to do biceps without equipment, but it is not hard so do not cheat yourself !! However your biceps does get good work out of the pull ups, so if you do not have the time, simply cut out the bicep curls.
Will I do this routine ? Maybe, haha !! I have full access to a gym back at home so I will go there as much as I can. However I am sure there will be days where I do not feel like going, at which point I will do this routine !!
I wish you all a merry christmas and a happy new year !! Do not spend all your time workingout, but make sure you at least do some simple routines, like this one !!
