Quarantine workout routines

creekrat

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So it’s about time to go back to work and I will be stuck in a hotel room for a week without access to a gym. That leaves just body weight stuff and the possibility of using resistance bands. The last time I quarantined I was able to fill 2 liter bottles with rocks for makeshift dumbbells but that’s not an option this time.

looks like a lot of push ups, crunches/abs, and whatever I can do for cardio in a small ass room. Any suggestions you all may have is greatly appreciated
 

Deadhead

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So it’s about time to go back to work and I will be stuck in a hotel room for a week without access to a gym. That leaves just body weight stuff and the possibility of using resistance bands. The last time I quarantined I was able to fill 2 liter bottles with rocks for makeshift dumbbells but that’s not an option this time.

looks like a lot of push ups, crunches/abs, and whatever I can do for cardio in a small ass room. Any suggestions you all may have is greatly appreciated

Water bags, prison style...., get u some heavy duty trash bags... fill with water to preferred weight. get u a broom handle and tie em to the ends. It may be ghetto, but its better than jerkin yourself off all week.
 
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creekrat

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Last time was 2 weeks and even with my makeshift workout I think I found the end of pornhub and my junk was fukking raw
 

Jin

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If it were me I would be overtraining training enough while home (overtraining even) and just take the week of quarantine as a planned week off from the gym. You could still do body weight stuff.

what’s your on/off schedule?
 

CJ

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If it were me I would be overtraining while home and just take the week of quarantine as a planned week off from the gym. You could still do body weight stuff.

what’s your on/off schedule?

This is a great suggestion.

Ramp up your volume leading into the quarantine, have an overreaching week the week immediately prior. Use the quarantine as a deload/recovery week.
 
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NbleSavage

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This here's from a Mate back in the day Wayne 'Scrapper' Fisher - former Navy diver and 4 yrs on SEAL teams.

He built this workout around some of the same bodyweight training the Teams used. Do this on the daily, 1-2 rest days if ye need 'em.

UPPER BODY: 20-30 SECONDS REST BETWEEN SETS


REGULAR PUSH-UPS: Pyramid up to 12 and back to 1.


Pyramiding means you do 1 pushup, stand up, rest for 20-30 seconds then drop back down and do 2 pushups, etc. Keep the rest times consistent and work your way to 12 reps. Take a 1-minute break, then work your way back down from the top.


TRICEPS/DIAMOND PUSH-UPS: Until failure.


Diamond pushups are done with your hands touching directly underneath your sternum. Turning your fingers "out" while keeping your thumbs touching (it'll look like you're making a W with your hands) will ensure that your arms will stay close to your torso during the exercise. Do as many as you can for one set.


PULL-UPS*:


REGULAR GRIP: Pyramid to 2 and back to 1.


NARROW GRIP: Pyramid to 2 and back to 1.


WIDE GRIP: Pyramid to 2 and back to 1.


*At this point in the video I show several different grips as well as working them, in a Pyramid, from 2 to 1. Follow along if you are able. For reference: Pull-Ups are done with the hands facing away and Chin-Ups are done with the hands facing you.


DIPS:
4 sets of 8-10


If you are doing this routine at home you can do dips off the end of a chair, couch, or anything that will safely support your weight.


LOWER BODY: 20-30 SECONDS REST BETWEEN SETS


SHOOTFIGHTING/HINDU SQUATS: 4 sets of 25


BOOT-STRAPPERS*: 4 sets of 25


LUNGES: 4 sets of 20


AB WORK: 10-SECONDS REST PERIOD BETWEEN EXERCISES


CRUNCHES: 20


Lie flat on your back with your feet tucked in approximately 8-10 inches from your butt. Imagine pulling your bottom rib directly to your hip.


SIDE CRUNCHES: 20


From the original crunch position just roll your knees to one side while keeping your shoulder blades flat on the ground. Using your abs pull your shoulder blades evenly off the ground for each rep.


SIT AND TUCKS: 10


Check out the Sitting V-Up in the Exercises section and start in position 1. Bending your legs, tuck your knees into your chest then extend them back to position 1.


SIT AND TUCKS EACH CHEEK: 10


Tilt your body and balance on one butt cheek then continue the motion.


V-UPS: 10


If you went to the Exercises page, you already know how to do this.


FLUTTER KICKS: 25


Lie flat on your back and place your hands underneath your butt. Press the small of your back into the ground and raise your feet 6 inches. The first motion is one leg swinging up until your foot is almost over your crotch then, as it descends, the other leg is on the way up.


6-INCH CRUNCHES: 10


Lie flat on your back and place your hands underneath your butt. Press the small of your back into the ground and raise your feet 6 inches. Keeping your chin tucked to your chest, pull your bottom rib to your hip and relax for each rep but don't put your feet down until you're finished.
 

Jin

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Work schedule is currently 5 weeks off and 7 on. We have a full cardio and weight gym on the rig

6 days a week for 5 weeks. Week off for quarantine. 7 weeks of 5 days a week.

repeat. That’s 12 weeks on and 1 week off.

Exactly what I just switched to because I’m getting old and if I don’t deload or rest my body goes to shit.

I thinks that’s perfect, actually. Just take the week off.
 

The Phoenix

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So it’s about time to go back to work and I will be stuck in a hotel room for a week without access to a gym. That leaves just body weight stuff and the possibility of using resistance bands. The last time I quarantined I was able to fill 2 liter bottles with rocks for makeshift dumbbells but that’s not an option this time.

looks like a lot of push ups, crunches/abs, and whatever I can do for cardio in a small ass room. Any suggestions you all may have is greatly appreciated

Try your push-up with feet elevated or against wall for push-up on your hands. Also dips on two chairs 🪑 with feet on bed or table.
 

JackDMegalomaniac

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If you're doing any cardio throw in some sprints for the legs, and maybe some pullups off the hotel coat rack. Cant break what ya dont own!
 

creekrat

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If you're doing any cardio throw in some sprints for the legs, and maybe some pullups off the hotel coat rack. Cant break what ya dont own!

I will be limited to my hotel room. If not for that the hotel has a gym and a badass beach. I mean it is the Marriott Beach Resort Curaçao
 

JackDMegalomaniac

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I will be limited to my hotel room. If not for that the hotel has a gym and a badass beach. I mean it is the Marriott Beach Resort Curaçao
Damn, I bet you can find some creative ways of working, a fold down ironing board is like a total gym lol.

Or you can call down to the front desk and ask them to bring some dbs up to your room. Thats what I would do if I was you. Just offer a beefy tip$$$
 

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