As is the case with most people, my gym has been closed for many months and for even longer than that I haven't felt comfortable going. So, last year I bought some dumbbells and started a home workout plan that I basically do twice a week these days. It's pretty simple, and definitely not optimized, but there is something nice and freeing about not having to think about what your workout will be and just doing it.
Lockdown home workout (current):
with 8 kg dumbells, 3 rounds of
{bent-over row x 20
overhead press x 20
bicep curls x 20
goblet squats x 20
pushups x 20
crunches x 20}
As I said, it is not optimum at all. The bent-over rows are very easy and the bicep curls are very difficult, and to be honest the rep range of 20 is not the best for building muscle (although I notice good toning and it is a nice rep-range for overall health since it gets my heart-rate up). I will probably try to optimize it a bit by getting some heavier dumbbells for the rows and press, and maybe even using lighter dumbbells for some added shoulder raises!
Lockdown home workout (goal in a couple of weeks):
3 rounds of
{bent-over rows x 20 with 14 kg dumbbells
overhead press x 12 with 14 kg dumbbells
bicep curls x 20 with 8 kg dumbbells
shoulder raises x 12 with lighter dumbbells
goblet squats x 20 with 16 kg in hand
pushups x 20
crunches x 20
plank x 30s}
We'll see if I do indeed get the heavier dumbbells and how that goes.
In addition to this twice a week I am trying to do at least one run and one bike ride, but in the winter that has been tough. And as always I could be doing massively more stretching and yoga than I am now...
