Dan Staton, MS, PES
Let's assume that you don’t have the luxury of spending hours in a gym. You probably don’t have much room for home workout equipment, and perhaps you've found it difficult to stay the course of an exercise plan. Guess what, you’re not alone!
But don’t worry. There is hope. Check out the following home-grown workout plan. All you need is 20 minutes and a chin-up bar. You can bust out this workout in your basement, your garage, or even your bedroom. And while a weight-free workout may sound easy, the Home Gym Body workout will challenge every muscle in your body. Best of all, you can start today. And why wouldn't you? Now that you have this workout, you're all out of excuses!
Introducing the “Home Gym Body Workout”
4-stations, 100-reps per circuit, performed 2-3 times per week
Do this workout every other day - Monday, Wednesday, and Friday, for example. Perform the exercises as a circuit, doing one set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Not challenging enough? Well, then, perform the circuit twice!
1. Prisoner squats (50 reps)
2. Pull-ups (10 reps)
3. High Pogo Jumps (15 reps)
4. Inverted Pull-ups (25 reps)
Stand with your hands behind your head, chest out, and elbows back. Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine. Squeeze your glutes and push yourself back to the starting position. Your toes should be angled slightly outward. Don't raise your heels as you drop into a squat.
Hang from the bar with your hands slightly wider than shoulder-width apart. (Use an overhand grip for the pull-up). Pull your chin up past the bar, and then lower your body back down to a hanging position. If that's too hard, do negative pull-ups: Use a sturdy box or bench to boost your chin over the bar. Then lower your body as slowly as you can. Focus on pulling your body up by squeezing your shoulders to use the muscles in your back.
High Pogo Jumps
Begin standing with your legs together and arms at your side. Load at the hips and knees and extend at the ankle, jumping into the air. Stay rigid during flight and pull your toes towards your shins (dorsiflexed) until you land. Jumps are to be consecutive with minimal time on the ground. The arms are encouraged to aid in propulsion. This explosive movement will tax your quadriceps, hamstrings and calves.
Set a chin-up bar at hip height inside a doorframe. Lie underneath the bar with your heels on the floor and grab the bar, your hands one or two inches beyond shoulder-width apart. Keeping your body in a straight line, pull your chest up to the bar using your back muscles. Slowly lower yourself until your arms are straight. Keep your upper arms close to your body and don't let your hips sag.
Less is more!
Do not attempt to haphazardly stroll through this workout. Paying mind to quality technique, push yourself to minimize rest between exercises and maintain a high heart rate and a good sweat.
About the author: Dan Staton is a Hoyt Pro Staffer and diehard bowhunter. He holds a Master’s degree in exercise physiology, he owns and operates CrossFit Spokane Valley, and he’s the fitness editor for Sportsman’s News.