I’m a big advocate of working out and fitness at home, as well as staying away from typical gym workouts. There’s much better stuff out there that will get you more fit, and will help you build better quality muscle.
Lately I’ve gotten very into doing little workout tests to assess my fitness and muscle endurance… a little fitness at home test. These will not only give you an incredible workout, but as I stated they act as a test… a benchmark which you can come back to regularly to see if you’ve improved.
Ok, so let’s get to it.
Killer Home Workout #1: 25 50 75’s
What is this you ask… it’s a series of pushups, squats, chinups, and crunches. First, you do 25 pushups, then 25 squats, then 25 chinups, then 25 crunches. Next, same order, 50 of each. Next, same order, 75 of each. Sound tough? Yes it is! The first time I tried this I couldn’t get through the whole thing… I got to the end of the 50 round. Doing another 75 chinups may have killed me.
Now, you’re of allowed breaks within a set, i.e. you can do 10 chinups, rest, another 10, rest, etc, until you reach 25, or 50, or whatever.
Do this workout for time, and see if you can finish it within 40 minutes. You can build some awesome fitness at home with this routine.
Killer Home Workout #2: 10’s
This workout consists of all the same exercises, however only ten of each are completed at a time. One round consists of 10 pushups, 10 squats, 10 chinups, and 10 crunches. This done until you’ve completed 10 rounds, i.e. 100 of each exercise. Again, go for time… aim for under 20 minutes.
Killer Home Workout #3: The 300 Workout
Now for this workout you’re going to need a little bit of equipment, and you may need to look up a few of the exercises to know what you’re doing. This is the workout completed by all the Spartan actors in the movie 300 at the end of their training. This is not THE 300 workout, like I said it was only a test at the end of training.
50 Deadlift with 135 lb barbell
50 Box Jump with 24 inch box
50 Floor Wipers with 135 lb barbell
50 Clean and Presses with 36 lb kettlebell (kettlebell must touch floor between reps)
300 reps total
The best time was by Gerard Butler, at around 18 minutes, which is pretty incredible.
So that does it… three fitness at home tests. You can make up your own little test workouts as well… just try to include chest, back, leg, and ab exercises in each workout!