I’ve started to workout regularly and go running some time in 2019 when the first lock-downs started. At that time I used a pair of old dumbbells, a yoga mat and an old bench, all of those passed down to me by my brother.
After some years now I’ve changed some equipment here and my workout routine looks a bit different now though still I workout at home.
I didn’t have the goal to get that muscular or ‘jacked’ (as much respect I have for bodybuilders, I just don’t find their bodies appealing for me and find it vain) I just wanted to be fit and a bit stronger. The biggest joy is improving in the individual exercises themselves. Managing more reps or do the same amount of reps with a higher load.
So, with that out the way, let’s talk about the details of my workout plan.
Principles
I do an upper-body-lower-body split and go running in between. Hence, the plan looks like:
Upper body one day, running the day after, lower body the day after that, and then again upper body the following day. I continue this round-robin constantly unless I can’t for example during vacation, or when having spent the day hiking, or similar.
I also alternate between a high-rep and a low-rep day, and usually do 3-4 set, every set to failure, with 2.5 minutes between each set, and I usually superset 2 exercises. I.e. I do for example 1 set of some push-up variation to failure, and then directly follow that up with 1 set of pull-ups to failure, followed by a 2.5 minutes pause.
I use a pull-up bar and a 16kg-24kg Kettlebell, 2 rings, a dip belt for additional weight on pulls and occasionally my Indian clubs.
Also, I usually change some exercises here and there or add one but typically my workouts are the same exercises, just different variations of them.
Upper Body
For the low rep, high intensity day (go to failure each time with an intensity which usually allows me less than 5 reps):
| Exercise 1 | Exercise 2 |
|---|---|
| Push-Ups (Explosive or Archer) | Pull-Up |
| Chin-Up | Dips On Rings |
| Wall-Assisted Handstand Push-Up | Tuck Lever Row |
For the high rep workout:
| Exercise 1 | Exercise 2 |
|---|---|
| Push-Ups (Normal) | Pull-Up (Without Weights) |
| Chin-Up (Without Weights) | Dips On Rings (Without Weights) |
| Kettlebell Overhead Press | Tuck Lever Row |
Lower Body
High rep and low rep are essentially the same here except different weights and no supersets:
| Exercise 1 |
|---|
| Bulgarian Split Squats |
| Hindu Squats (Explosive or Normal) |
| Tip Toe Squat |
This is then followed by 15-20 minutes of EMOM (Every Minute, On the Minute) Kettlebell swings.
After A Workout
I usually do some Kettlebell side swings (grip the 24kg Kettlebell in one hand, swing it backwards, then forwards laterally along the body, then when it is in front of my I change to the other hand, swing it back again and then forwards again, change hands again, and so on.).
And then I do some single-arm hangs from my pull-up bar.
Running
I just run, at a ~5:45-6:00 pace for around an hour. This isn’t particularly good but I did have to deal with an injured knee and a 1.5 year break due to other medical stuff. I started running again earlier this year.
I don’t have any intentions on running a marathon and while I’ve plateaued for now I’m not particularly interested on breaking through for now. I’m quite contend with going running for an hour at that pace.