Are there any good sites out there that offer a good body workout program or even with just Dumbbells pull up bar? Not necessarily a p90x/insanity deal (I have the former hence the equipment), just something I can do when time permits, sort of like how cross fit posts daily routines.
I just started a new job and been putting in long hours to start so not worth joining a gym at this point. My old company had a free onsite gym which was nice, along with the fact they allowed family members as well.
r/bodyweightfitness recommended routine - ( New Window )
FitnessBlender.Com also has a fair amount of routines and you can filter results for on my those that are "No Equipment"
If you go to CrossFit.com they post daily workouts and a fair amount are body weight exercises or can be modified.
5 pullups, 10 pushups, 15 squats as many round as possible in 20 minutes
Once you are warmed up, there are two parts
Part 1:
Turkish Get-Ups. I set a timer for 15 minutes and do non-stop Turkish get-ups, with good form, alternating with each arm. This does a great job working all of your stabilizer muscles and your core and is a slow burn.
Rest 1 minute.
Part 2: For Time. KB swings (or dumbell swings) and push-ups/V-ups.
I do a rep scheme of 50-40-30-20-10 of KB swings and push-ups/v-ups
50 KB swings (I do American style where it goes completely overhead, but you can do whatever you want), then 25 push-ups, 25 v-ups. Depending on your muscle endurance, you could break these reps up so that you are constantly moving)
40 KB swings, 20 push-ups, 20 v-ups.
30, 15/15
20, 10/10
10, 5/5
The more you do it, the more you can use the time to track your improving conditioning.
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Another quick workout to get my heart pumping that I do is a "Death by burpees."
I set a timer to go off every minute on the minute (there are apps for interval training).
Once the timer starts, I do 4 burpees (chest to ground) and I rest until the next minute starts.
On minute 2, I then do 6 burpees, and rest until minute 3 starts.
I add 2 burpees each minute. It starts off relatively easy, but as you add burpees, you tire out and you get less and less rest time before the next minute starts. You'd be amazed how quickly you can get gassed. As you do it, the goal is to see how many minutes you can last.
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If you have the ability to jump around, I can't recommend getting a speed jump rope enough. It's great for warming up and then you can make it a workout entirely on its own.