Thread by @Rob_NBF

How I'm working out my whole body at home with 3 pieces of equipment and 20 minute workouts.

THREAD (some example programs below) 👇

With gyms being closed, I've had to build myself a plan that made the best use of the small amount of equipment I had.

If I had a big house with a garage, I'd kit myself out a full gym with rack, barbell, bench etc.

I have none of that, so I have to get creative.

I have pullup handles (you can use a bar), some dumbbells (you can just use ONE) and some gymnastics rings which you use by hanging from your pullup bar or handles.

I'm doing an Upper/Lower program, but you could definitely make it full body (I'll give examples for both).

Before we go on I should say that I am making do here..

This isn't perfect, but it's a damn sight better than doing nothing.

Right, let's look at my program 👇

Day 1 - Upper A:

- Single Arm Dumbbell Press (strict).
- Single Arm Bent Over Row, leaning one hand on my sofa in the absence of a bench.

Both done for 3 x 10-12.

My dumbbell is heavy enough that each of these are challenging to get the 12 reps.

Day 2 - Lower A:

- Pistol squats (I use one of my weights (i just make it 5kg/10 lbs) and it's enough to provide a counterbalance so I don't fall on my ass.

3 sets to failure (both sides)

- Hanging leg raises 3 x max.

If you can't do pistol squats, don't fret. Work on it.

I learned by watching @jerryteixeira YouTube videos. He has a progression playlist that starts easy. Highly recommend it.

In the meantime you can do dumbbell goblet squats.

Day 3 - Upper B

- Dumbbell Hammer Curls
- Dumbbell Overhead Triceps Extensions
- Dumbbell Lateral Raises
- Dumbell Bent Over Reverse Fly

All done for 3 x 10-15

Day 4 - Lower B

- Repeat the pistol squats again
- Ring fallouts

I got these from @jackdcoulson - killer exercise for your abs.

https://twitter.com/jackdcoulson/status/1146155610595110912?s=20

Day 5 - Upper C

- Weighted Chinups
- Ring Dips
- Ring Rows (superset with dips)
- Ring Pushups

If you can't do chinups then you need some resistance bands.

You loop these round your pullup station, put your foot or knee in the other end and the elasticity helps to boost you up from the bottom of the hang.

UK: amzn.to/3bh6zdi
US: amzn.to/3edEV30

If you're not advanced enough for ring dips, leave them out. Do normal dips if you can.

If you're not advanced enough for ring pushups, do normal ones, or hanging the rings higher makes them easier.

Rest day 6 and 7.

Set up the workouts so you don't work upper or lower on consecutive days (the order I set out is fine).

You can also do this as 3x full body workouts.

Example as a full body routine:

Full Body A:

- Weighted Chinups (or unweighted/using assistance)
- Ring Dips
- Ring Rows
- Pistol Squats (or other squat variation)
- Hanging Leg Raises
- Dumbbell Hammer Curls
- Dumbbell Triceps Extensions

Full Body B:

- Pistol Squats (or other squat variation)
- Standing One Arm Dumbbell Press
- One Arm Dumbbell Rows
- Lateral Raises
- Bent Over Reverse Flies
- Ring Pushups
- Ring Fallouts

Do ABA, with one day off between each, then BAB the next week, one day off between each.

Equipment you'll need:

- A pullup bar or crossgrips.
- Some standard gymnastics rings.
- An adjustable dumbbell.

What you'd need to spend on all this can range quite a bit.

Cheap doorway pullup bar and cheap adjustable dumbbells will do the job.

More expensive equipment (in this case) adds more convenience.

For example, crossgrips store and travel much easier than a doorway pullup bar.

Read my review here (also find a code for a discount):

nothingbarredfitness.com/crossgrips-rev…

You can order any gymnastics rings, such as these (my ones - affiliate links - as are all the amazon links in this thread)

UK: amzn.to/38aDEWq

US: amzn.to/3qjlU1h

Any will do the job. You get what you pay for in terms of durability/quality.

As for adjustable dumbbells, you need one that is going to be heavy enough that you can only press above your head 8 or so times before you fail.

This means you can start with it lighter, then you've got plenty of room to progress first the reps, then the weight.

If you've got the budget, go for one of these:

UK: amzn.to/38c7Y3c
US: amzn.to/38dHpKH

If not, get ordinary ones with plates you take on and off.

I have some like this, and I just put all the plates on one handle to do the heavier single arm movements.

Just put as many plates on one dumbbell as you can for the single arm movements if you need more weight (don't need to split them evenly across the two handles)

To make progress, track the weights and reps you do and continue adding reps each time you do a session.

When it's no longer a challenge to hit the top of the rep range, go up in weight and start working to add reps again.

That's it!

Although I can't wait to get back in the gym again, this is doing me well in the meantime.

Want more workout programs?

I've got 7 free programs you can download here:

learn.nothingbarredfitness.com/free-workout-p…